food containing omega 3

Did You Know?

Omega 3 fatty acid supplements are another good way to increase Omega 3 intake.


Food Containing Omega 3

A number of studies have demonstrated that Omega 3 fatty acids can help improve or prevent a number of health issues ranging from excessively dry skin to preventing plague in the arteries. Through a change in diet and dietary supplements, you can tap into the power of Omega 3 and improve your health immediately.

There are many foods out there that contain Omega 3 fatty acids. With seafood, a person must be careful to monitor how much they are eating per week. Mercury and PCBs are a real threat because they are found in many fish and shellfish.

Current recommendations are that a person eats these high-risk fish no more than twice a week. Pregnant women or those who may become pregnant should pay special attention to this rule because mercury can damage a developing fetuses brain and spinal growth.

The following list gives clear evidence into the foods that can easily be added to the diet to increase Omega 3 levels throughout the body. Pay close attention to serving sizes, especially with seafood because eating more than four ounces drastically increased your chance of ingesting too much mercury.

Foods Rich in Omega 3 Fatty Acids

  • Blue fin Tuna (Fresh), four ounces contain 1.3 grams of Omega 3
  • Cod (Fresh), four ounce serving contains 0.6 grams of Omega 3
  • Cod Liver Oil, one tablespoon contains 2.8 grams of Omega 3
  • Crab meat, four ounce serving contains 0.6 grams of Omega 3
  • Eggs (Free Range), one egg contains .11 grams of Omega 3
  • Flax Seed Oil, one tablespoon contains 6.9 grams of Omega 3
  • Flax seeds, one ounce serving contains 1.8 grams of Omega 3
  • Halibut, four ounces contains 0.6 grams of Omega 3
  • Herring (Kippers), four ounces contain 1.8 grams of Omega 3
  • Lobster meat, four ounce serving contains 0.1 grams of Omega 3
  • Mackerel (Canned), four ounce serving contains 2.2 grams of Omega 3
  • Oysters (Pacific), four ounces contain 0.6 grams of Omega 3
  • Pecans, one ounce serving contains 0.3 grams of Omega 3
  • Salmon (Canned), four ounce serving contains 2.2 grams of Omega 3
  • Salmon (Farm Raised), four ounce serving contains 1.7 grams of Omega 3
  • Sardines (in oil), four ounce serving contains 1.8 grams of Omega 3
  • Scallops (Fresh), four ounce serving contains 0.5 grams of Omega 3
  • Shrimp, four ounces contain 0.4 grams of Omega 3
  • Soybeans and Tofu, four ounces contain 0.5 grams of Omega 3
  • Striped Bass, four ounces contains 0.8 grams of Omega 3
  • Swordfish (Fresh), four ounce serving contains 1.7 grams of Omega 3
  • Tilefish (Fresh), four ounces contain 0.8 grams of Omega 3
  • Tuna (in water), four ounce serving contains 0.3 grams of Omega 3
  • Walnut Oil, one tablespoon contains 1.4 grams of Omega 3
  • Walnuts, one ounce serving contains 2.6 grams of Omega 3

Additionally, there is growing evidence that wild game, especially those animals that eat vegetation, contain decent amounts of Omega 3 fatty acids. Grass fed bison, elk, mule deer, antelope, and grass fed beef all seem to have ranges of .26 to 1.04 grams of Omega 3, though these ranges vary from company to company. Exact measurements are still being researched.