Omega-3 fatty acids are essential for a healthy body and mind. They are important for brain function, heart health, and reducing inflammation. Unfortunately, many people do not consume enough omega-3s in their diet.

The good news is that there are many foods that are high in omega-3s, including both plant-based and animal-based options. In this article, we will discuss twenty foods that are rich in omega-3s.

Fatty Fish

Fatty fish are the most well-known source of omega-3s. Here are five types of fatty fish that are high in omega-3s:.

1. Salmon

Salmon is one of the most popular types of fish in the world, and it is also one of the richest sources of omega-3s. A six-ounce serving of cooked salmon contains around 2500 milligrams of omega-3s.

Wild-caught salmon is typically healthier than farmed salmon since it contains fewer contaminants.

2. Mackerel

Mackerel is another oily fish that is high in omega-3s. A six-ounce serving of cooked mackerel contains around 2000 milligrams of omega-3s. It is also high in Vitamin D and selenium, which are both beneficial for your body.

3. Tuna

Tuna is a popular option for those who enjoy seafood. A six-ounce serving of cooked tuna contains around 1400 milligrams of omega-3s. However, since tuna can contain high levels of mercury, it’s important to limit your intake.

4. Sardines

Sardines are another small, oily fish that is high in omega-3s. A three-ounce serving of sardines contains around 1300 milligrams of omega-3s. They are also a good source of protein, calcium, and Vitamin D.

5. Herring

Herring is a small, oily fish that is often smoked or pickled. A six-ounce serving of cooked herring contains around 1500 milligrams of omega-3s. It is also an excellent source of Vitamin D, which is important for immune health and strong bones.

Shellfish

Shellfish are another type of seafood that can be a good source of omega-3s. Here are two types of shellfish that are high in omega-3s:.

6. Oysters

Oysters are an excellent source of zinc, which is important for immune function, wound healing, and healthy skin. A six-ounce serving of cooked oysters contains around 700 milligrams of omega-3s.

7. Shrimp

Shrimp is a popular option for those who enjoy seafood. A six-ounce serving of cooked shrimp contains around 300 milligrams of omega-3s. It is also a good source of protein, iron, and Vitamin B12.

Nuts and Seeds

Nuts and seeds are an excellent source of healthy fats and can be a good source of omega-3s. Here are four types of nuts and seeds that are high in omega-3s:.

8. Chia Seeds

Chia seeds are a popular addition to smoothies and oatmeal. A one-ounce serving of chia seeds contains around 5000 milligrams of omega-3s. They are also high in fiber, protein, and antioxidants.

9. Flaxseeds

Flaxseeds are a versatile ingredient that can be added to smoothies, baked goods, and oatmeal. A one-ounce serving of flaxseeds contains around 6000 milligrams of omega-3s.

They are also high in fiber and lignans, which have been shown to have anti-cancer properties.

10. Hemp Seeds

Hemp seeds are a nutritional powerhouse that can be added to salads and smoothies. A one-ounce serving of hemp seeds contains around 1000 milligrams of omega-3s. They are also high in protein and minerals like magnesium and zinc.

11. Walnuts

Walnuts are a delicious and nutritious snack that can also be added to salads and oatmeal. A one-ounce serving of walnuts contains around 2500 milligrams of omega-3s. They are also high in antioxidants and magnesium, which is important for bone health.

Beans and Legumes

Beans and legumes are a good source of plant-based protein and can also be a good source of omega-3s. Here are two types of beans and legumes that are high in omega-3s:.

12. Soybeans

Soybeans are a versatile ingredient that can be used to make tofu, tempeh, and soy milk. A one-cup serving of cooked soybeans contains around 800 milligrams of omega-3s. They are also a good source of protein, fiber, and minerals like iron and calcium.

13. Kidney Beans

Kidney beans are a popular ingredient in chili and other hearty dishes. A one-cup serving of cooked kidney beans contains around 200 milligrams of omega-3s. They are also high in fiber and protein.

Vegetables

Vegetables are a vital part of a healthy diet and can also be a good source of omega-3s. Here are two types of vegetables that are high in omega-3s:.

14. Brussels Sprouts

Brussels sprouts are a cruciferous vegetable that is high in many important nutrients, including omega-3s. A one-cup serving of cooked Brussels sprouts contains around 130 milligrams of omega-3s. They are also high in Vitamin C and fiber.

15. Spinach

Spinach is a leafy green vegetable that is often used in salads and smoothies. A one-cup serving of cooked spinach contains around 140 milligrams of omega-3s. It is also high in iron, which is important for healthy red blood cells.

Dairy and Eggs

Dairy and eggs are also good sources of omega-3s. Here are two types of dairy and eggs that are high in omega-3s:.

16. Whole Eggs

Whole eggs are a nutritious food that can be eaten boiled, fried, or scrambled. One large egg contains around 30 milligrams of omega-3s. They are also a good source of protein and Vitamin D.

17. Cheese

Cheese is a popular ingredient in many dishes and can also be a good source of omega-3s. One ounce of cheddar cheese contains around 30 milligrams of omega-3s. However, cheese is also high in saturated fat and should be consumed in moderation.

Meat and Poultry

Meat and poultry can also be a good source of omega-3s. Here are two types of meat and poultry that are high in omega-3s:.

18. Grass-Fed Beef

Grass-fed beef comes from cows that have been raised on a natural, grass-based diet. A six-ounce serving of grass-fed beef contains around 100 milligrams of omega-3s, which is more than conventional beef.

It is also lower in saturated fat and higher in antioxidants like Vitamin E.

19. Chicken

Chicken is a popular option for those who enjoy meat. A six-ounce serving of cooked chicken contains around 70 milligrams of omega-3s. It is also a good source of protein and Vitamin B6.

Avocado

Avocado is a nutrient-dense fruit that is high in healthy fats and can also be a good source of omega-3s. One medium avocado contains around 100 milligrams of omega-3s. It is also high in fiber, potassium, and Vitamin C.

Conclusion

Getting enough omega-3s in your diet is important for maintaining good health and reducing inflammation.

Fortunately, there are many delicious foods that are high in omega-3s, including fatty fish, nuts and seeds, vegetables, dairy and eggs, and even some types of meat and poultry. By incorporating these foods into your diet, you can ensure that you are getting all the omega-3s that your body needs to function properly.