Seven excellent sources of omega 3:
Mackerel:
These small fatty fish are incredibly nutritious.
A 3.5-ounce (100-gram) serving provides a whopping 4,580 mg of EPA and DHA (combined)1.
Salmon:
Salmon is nutrient-dense and contains high-quality protein.
A 3.5-ounce serving offers 2,150 mg of EPA and DHA2.
Cod Liver Oil:
While more of a supplement than a food, cod liver oil is rich in omega-3s.
Just one tablespoon provides 2,438 mg of EPA and DHA3.
Herring:
Medium-sized oily fish often smoked or pickled.
A 3.5-ounce serving contains 2,150 mg of EPA and DHA.
Oysters:
Among the most nutritious foods, oysters are rich in zinc.
Six raw eastern oysters (3 ounces) provide 329 mg of omega-3s.
Walnuts:
These nuts are not only tasty but also a great source of omega-3s2.
Flaxseeds and Chia Seeds:
Plant-based sources of omega-3s (ALA).
Incorporate them into your diet for their health benefits4.
Remember to include a variety of these foods to meet your omega-3 needs.
Mackerel:
These small fatty fish are incredibly nutritious.
A 3.5-ounce (100-gram) serving provides a whopping 4,580 mg of EPA and DHA (combined)1.
Salmon:
Salmon is nutrient-dense and contains high-quality protein.
A 3.5-ounce serving offers 2,150 mg of EPA and DHA2.
Cod Liver Oil:
While more of a supplement than a food, cod liver oil is rich in omega-3s.
Just one tablespoon provides 2,438 mg of EPA and DHA3.
Herring:
Medium-sized oily fish often smoked or pickled.
A 3.5-ounce serving contains 2,150 mg of EPA and DHA.
Oysters:
Among the most nutritious foods, oysters are rich in zinc.
Six raw eastern oysters (3 ounces) provide 329 mg of omega-3s.
Walnuts:
These nuts are not only tasty but also a great source of omega-3s2.
Flaxseeds and Chia Seeds:
Plant-based sources of omega-3s (ALA).
Incorporate them into your diet for their health benefits4.
Remember to include a variety of these foods to meet your omega-3 needs.
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