Discover 15 Surprising Foods Packed with More Omega-3s Than Walnuts

Omega-3 fatty acids are essential for overall health, and including them in your diet can significantly benefit your well-being. Among the various sources, certain foods are richer in these important nutrients than others. In this article, we will explore the top foods high in omega-3 fatty acids, emphasizing their benefits and unique characteristics.

There are three primary types of omega-3 fats: docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA), and alpha-linolenic acid (ALA). While DHA and EPA are predominantly found in seafood, ALA is mainly present in some plant-based foods like walnuts.

Here’s a closer look at the best sources of omega-3s:

1. Flax Oil
   Omega-3s: 8.5 grams of ALA per tablespoon

   Flaxseed oil is a top plant source of omega-3 fatty acids. Research suggests that it may offer heart-protective and anti-inflammatory benefits. Just keep in mind that it has a low smoke point of 217°F, making it unsuitable for cooking. Use it as a supplement or drizzled over salads.

2. Chia Seeds
   Omega-3s: 7.26 grams of ALA per tablespoon

   Chia seeds are not only high in ALA but also packed with essential nutrients like fiber. Two tablespoons provide around 35% of your daily fiber needs, supporting gut health and aiding in cholesterol management, which can lower heart disease risk.

3. Flaxseed
   Omega-3s: 4.4 grams of ALA per 2-tablespoon serving

   Flaxseeds are rich in ALA and also contain fiber and magnesium, promoting heart health and stable blood sugar levels. A 2022 study indicated that 15 grams of flaxseeds reduced post-meal blood sugar levels in men with type 2 diabetes.

4. Cod Liver Oil
   Omega-3s: 1.5 grams of DHA and 0.938 grams of EPA per tablespoon

   Cod liver oil is an excellent source of both DHA and EPA. Additionally, it is rich in vitamin A, essential for vision, immune function, and cognitive health.

5. Salmon
   Omega-3s: 1.24 grams of DHA and 0.59 grams of EPA per 3-ounce serving

   Salmon is renowned for its high DHA and EPA content. It’s also loaded with protein, potassium, and several vitamins. The antioxidant astaxanthin found in salmon supports brain health and may protect against age-related conditions.

6. Herring
   Omega-3s: 0.94 grams of DHA and 0.77 grams of EPA per 3-ounce serving

   Herring is a nutritious seafood option that is lower in mercury compared to larger fish. Choosing seafood with low mercury levels can help mitigate health risks associated with mercury accumulation.

7. Sardines
   Omega-3s: 0.74 grams of DHA and 0.45 grams of EPA per 3-ounce serving

   Sardines are another excellent source of omega-3s and can reduce the need for omega-3 supplements. They also provide various essential nutrients, including protein, calcium, and magnesium.

8. Anchovies
   Omega-3s: 0.366 grams of DHA and 0.216 grams of EPA per ounce

   Despite their small size, anchovies are nutrient-dense with high levels of omega-3s. They are also rich in calcium, important for heart and bone health.

9. Mackerel
   Omega-3s: 0.59 grams of DHA and 0.43 grams of EPA per 3-ounce serving

   Mackerel offers a good source of omega-3s but should be consumed cautiously as King mackerel is high in mercury. Choose Atlantic mackerel for a healthier option.

10. Trout
    Omega-3s: 0.44 grams of DHA and 0.40 grams of EPA per 3-ounce serving

    Trout is rich in omega-3s and a significant source of vitamin D, which regulates inflammation and supports immune health.

11. Oysters
    Omega-3s: 0.14 g ALA, 0.23g DHA, and 0.30g EPA per 3-ounce serving

    Oysters provide a healthy dose of omega-3s along with protein, vitamin B12, and selenium, which are vital for immune and thyroid function.

12. Sea Bass
    Omega-3s: 0.47 grams of DHA and 0.18 EPA per 3-ounce serving

    Though lower in omega-3s than some other fish, sea bass is high in protein and contains several vitamins, including B6, which is crucial for various bodily functions.

13. Caviar
    Omega-3s: 0.60 grams of DHA and 0.48 grams of EPA per tablespoon

    Caviar is a luxurious source of omega-3s, providing essential vitamins and minerals, especially B12, pivotal for red blood cell production.

14. Shrimp
    Omega-3s: 0.12 grams of DHA and 0.12 EPA per 3-ounce serving

    Shrimp are not only a source of omega-3s but also rich in astaxanthin, a powerful antioxidant.

15. Tuna
    Omega-3s: 0.54 grams of DHA and 0.2 grams of EPA per 3-ounce serving

    Tuna is a convenient seafood option that is high in omega-3s and essential nutrients like vitamin B12 and selenium.

Quick Review: Walnuts are high in ALA, which is a beneficial plant-based omega-3 fatty acid. However, there are various other foods that are not only higher in ALA but also rich in DHA and EPA. Foods such as flaxseed oil, chia seeds, salmon, and sardines provide significant levels of these essential fatty acids, enhancing your diet and promoting your overall health.