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Updated by aman-khatri on Jun 06, 2019
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Top 10 foods high in Omega 3

Omega-3 Fatty acids are important for every cell in the body. Omega-3 is essential as it makes up the cell membranes, keeps the nervous system functioning, controls cholesterol levels, regulate blood clotting and support cell health. Since human body does not produce Omega 3, it is essential to have foods that are rich in it. Here is the list of the foods that rich in Omega 3

1

NUTS

NUTS

Nuts like almonds, walnuts, cashews and pecans are a rich source of omega-3. Walnuts are especially high in omega-3 fats where around ¼ cup of walnuts contains 2.3 grams of omega-3 fats.

2

FLAX SEEDS

FLAX SEEDS

Flaxseeds and flaxseed oil are a good source of omega-3 fats. Ground flaxseeds stay fresh and can be eaten raw for 90 days. While refrigerated flaxseed oil can stay fresh in the fridge for a couple of months.

3

EGGS

EGGS

Eggs produced by chickens that have been fed with alfalfa, corn, soybean and flaxseeds are rich in omega -3 fats while normal eggs aren't. An average-sized omega-3 egg contains about 320 mg of omega-3

4

CAULIFLOWER

CAULIFLOWER

Cauliflower are rich source of omega-3 fatty acids and nutrients like potassium, magnesium, and niacin which make it suitable for maintaining a healthy condition of the heart.

5

MUSSELS

MUSSELS

Mussels are another wonderful source of omega-3 fats. They make a wonderful food when cooked nicely. Mussels have 700 mg of omega-3s per 3-ounce serving.

6

COLD-WATER FISH

COLD-WATER FISH

Cold-water fish sources such as salmon and tuna are a wonderful source of omega-3, protein, selenium and vitamin D. However these days’ fish are found to have high levels of chemicals in them so only eat a maximum of 12 ounces of fish sources per week.

7

FISH OILS

FISH OILS

Fish oil is one of the best ways to ensure you are getting a sufficient amount of omega-3 into your daily diet. You can make you diet rich in omega-3 with these fish oils.

8

OTHER OILS

OTHER OILS

Oils like olive oil, canola oil, flax seed oil, and soybean oil are also good source of omega-3 fats. Add vegetables like broccoli, asparagus, carrots, onions or potatoes to your diet to get omega-3 from these oils.

9

BRUSSELS SPROUTS

BRUSSELS SPROUTS

Brussels sprouts are a storehouse of nutrients including omega-3 fatty acids and are considered perfect food for promoting healthy and beautiful skin. Each serving of Brussels sprouts contains about 400 milligrams of Omega-3.