food high in omega 3

Did You Know?

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


Foods High in Omega 3

Cooking to supplement your diet to be rich in Omega 3 fatty acids can seem tricky, but in reality it is quite simple. Knowing which foods are high in Omega 3 fatty acids is the key to improving ones dietary intake of these essential acids.

Omega 3 fatty acids have been linked to improved health. There are studies proving that Omega 3 fatty acids can help with the elasticity of skin, arteries, and veins. They help brain cells grow. Omega 3 fatty acids help raise "good" cholesterol levels while reducing transglyceride levels. In essence, Omega 3 fatty acids may be key to a longer, healthier life.

Salmon Fillet & Ground Walnuts

Many varieties of seafood, including salmon, herring, trout, and mackerel are high in Omega 3 fatty acids. Walnuts and flax seed are also foods high in Omega 3. Those looking to boost their Omega 3 intake can do so easily by coating a salmon fillet in ground walnuts and then pan frying them in a little walnut oil. Those who do not enjoy salmon could use any other fish (sole, haddock, cod, flounder, etc.) to add an Omega 3 fatty acid kick. Not only is this tasty, but it drastically increases the amount of Omega 3 entering the blood stream and helping improve your health.

Foods Rich in Omega 3 Fatty Acids

Oatmeal is a food that helps draw cholesterol (transglycerides especially) from the blood stream. By adding two tablespoons of flax seeds or walnuts onto your morning bowl of oatmeal, you are giving your body two important health foods in one shot. This is a quick and easy way to boost Omega 3 intake.

Foods that are rich in Omega 3 fatty acids include:

  • Anchovies
  • Black Cod
  • Cabbage
  • Canola Oil
  • Cauliflower
  • Cloves
  • Flax seeds & Flaxseed Oil
  • Halibut
  • Herring (Both Atlantic and Pacific)
  • Mackerel (Especially Atlantic)
  • Mustard Seeds
  • Oregano
  • Oysters (Especially from the Pacific)
  • Pumpkin Seeds (Also known as Pepitas)
  • Salmon (Especially Farm Raised)
  • Sardines
  • Scallops
  • Soybeans & Soybean Oil
  • Tofu
  • Trout (Especially Lake Trout)
  • Walnuts & Walnut Oil

There are other foods that contain Omega 3 fatty acids, but not in as high a ratio. These foods include:

  • Brussels Sprouts
  • Clams
  • Cod
  • Collard Greens
  • Crab
  • Flounder
  • Green Beans
  • Haddock
  • Kale
  • Lobster
  • Pollock
  • Romaine
  • Shrimp
  • Snapper
  • Sole
  • Soybeans
  • Spinach
  • Strawberries
  • Turnip Greens
  • Winter Squash

People looking to eat Omega 3 rich foods should look at these lists and try to incorporate as many items from it as possible every week. Adding these foods to the diet is easy. A salad with sliced strawberries, romaine lettuce, roasted walnuts, and a clove dressing made with walnut oil will quickly boost Omega 3 levels.

Omega 3 fatty acid supplements are another good way to increase Omega 3 intake. There is a risk of mercury poisoning from eating fish, this is why many health organizations warn against eating fish high in mercury (tuna, swordfish, shark, etc.) more than twice per week. The danger of mercury and other toxins in fish is very real, but by limiting portions and mixing up fish intake with Omega 3 fatty acid supplements, a person will have no problem eating healthier and feeling great!