Many mainstream health and wellness organizations advise a minimum of 250-500 mg ofomega-3 each day for healthy and balanced adults (1, 2, 3).
You could obtain high amount of moneys of omega-3 fats from fatty fish, algae as well as a number of high-fat plant foods.
Here is a checklist of 12 foods that are really high in omega-3.
1. Mackerel (4107 mg per offering)
Mackerel are small, fatty fish.
In Western nations, they are commonly smoked and eaten as entire fillets at breakfast.
They are extremely rich in nutrients, and a 3.5 oz (100 g) piece of mackerel provides 200 % of the RDI for vitamin B12 and also 100 % for selenium (4).
On top of that, these fish are quite tasty yet need virtually no preparation.
Omega-3 content: 4107 mg intact, or 5134 mg each 100 grams (3.5 oz).
2. Salmon (4023 mg each serving)
Salmon is just one of one of the most nutrient-dense foods on the planet.
It has premium protein as well as a range of nutrients, liking huge amounts of magnesium, potassium, selenium and also B-vitamins (5, 6).
Studies reveal that people who consistently consume fatty fish, like salmon, have a reduced risk of conditions like heart condition, mental deterioration and anxiety (7, 8, 9, 10).
Omega-3 content: 4023 mg in half a fillet, or 2260 mg in 100 grams (3.5 oz).
3. Cod Liver Oil (2664 mg each serving)
Cod liver oil is more of a supplement than a food.
As the name implies, it is oil that is drawn out from the livers of cod fish.
Not only is this oil high in omega-3 fats, it is likewise filled with vitamin D (338 % of the RDI) and also vitamin A (270 % of the RDI) (11).
Taking just a single tablespoon of cod liver oil consequently greater than satisfies your need for three exceptionally vital nutrients.
However, most definitely do not take even more compared to a tablespoon, because also much vitamin A could be harmful.
Omega-3 content: 2664 mg in a solitary tablespoon.
4. Herring (3181 mg each serving)
Herring is a medium-sized oily fish. It is often cold-smoked or precooked, then marketed as a canned snack.
Smoked herring is a popular morning meal food in countries like England, where it is offered witheggs and also called kippers.
A conventional smoked fillet contains nearly 100 % of the RDI for vitamin D as well as selenium, as well as 50 % of the RDI for B12 (12).
Omega-3 content: 3181 mg per fillet, or 1729 mg each 100 grams (3.5 oz).
5. Oysters (565 mg per serving)
Shellfish are among the most nutritious foods you could eat.
In truth, oysters contain even more zinc than other food on the planet. A 100-gram portion of raw oysters (6– 7 oysters) consists of 600 % of the RDI for zinc, 200 % for copper and also 300 % for vitamin B12 (13, 14).
Oysters are typically eaten as an appetiser, treat or entire dish. Raw oysters are a delicacy in several countries.
Omega-3 content: 565 mg in 6 oysters, or 672 mg per 100 grams (3.5 oz).