Omega-3 fatty acids are essential fats that play a crucial role in maintaining our overall health. These healthy fats are known for reducing inflammation, lowering blood pressure, improving brain health, and boosting heart health.

The human body cannot produce omega-3 fatty acids on its own, so we need to get them from our diet. In this article, we will discuss the top 20 foods high in omega-3 fatty acids that you can include in your diet.

1. Salmon

Salmon is one of the richest sources of omega-3 fatty acids. A 100-gram serving of salmon contains about 2.3 grams of omega-3s. Salmon also contains high-quality protein and other essential nutrients like vitamin D and selenium.

2. Sardines

Sardines are another excellent source of omega-3 fatty acids. A 100-gram serving of sardines contains about 2 grams of omega-3s. Sardines are also a great source of protein, vitamin D, and calcium.

3. Mackerel

Mackerel is a cold-water fish that is high in omega-3 fatty acids. A 100-gram serving of mackerel contains about 1.8 grams of omega-3s. Mackerel is also a great source of protein and vitamin D.

4. Cod liver oil

Cod liver oil is derived from the liver of cod fish and is one of the best sources of omega-3 fatty acids. A single tablespoon of cod liver oil contains about 2.6 grams of omega-3s. Cod liver oil is also a great source of vitamin A and vitamin D.

5. Herring

Herring is a small, oily fish that is rich in omega-3 fatty acids. A 100-gram serving of herring contains about 1.7 grams of omega-3s. Herring is also a great source of protein and vitamin D.

6. Flaxseeds

Flaxseeds are a plant-based source of omega-3 fatty acids. These little seeds are incredibly nutritious and contain a variety of essential nutrients like fiber, antioxidants, and lignans.

A single tablespoon of ground flaxseeds contains about 1.3 grams of omega-3s. Flaxseeds can be added to smoothies, oatmeal, or used as an egg substitute in baking recipes.

7. Chia seeds

Chia seeds are another plant-based source of omega-3 fatty acids. A single tablespoon of chia seeds contains about 0.9 grams of omega-3s. Chia seeds are also a great source of fiber, antioxidants, and other essential nutrients.

8. Walnuts

Walnuts are a great plant-based source of omega-3 fatty acids. A 28-gram serving of walnuts contains about 2.5 grams of omega-3s. Walnuts are also a great source of protein, fiber, and other essential nutrients.

9. Soybeans

Soybeans are a great plant-based source of omega-3 fatty acids. A 155-gram serving of cooked soybeans contains about 0.3 grams of omega-3s. Soybeans are also a great source of protein, fiber, and other essential nutrients.

10. Tuna

Tuna is a popular fish that is high in omega-3 fatty acids. A 100-gram serving of tuna contains about 0.3 grams of omega-3s. Tuna is also a great source of protein, vitamin D, and other essential nutrients.

11. Anchovies

Another small, oily fish that is rich in omega-3 fatty acids is anchovies. A 100-gram serving of anchovies contains about 1 gram of omega-3s. Anchovies are also a great source of protein and other essential nutrients.

12. Pumpkin seeds

Pumpkin seeds are another great plant-based source of omega-3 fatty acids. A 28-gram serving of pumpkin seeds contains about 0.4 grams of omega-3s. Pumpkin seeds are also a great source of protein, fiber, and other essential nutrients.

13. Spinach

Spinach is a leafy green vegetable that is a great source of omega-3 fatty acids. A 100-gram serving of spinach contains about 0.37 grams of omega-3s. Spinach is also a great source of iron, calcium, and other essential nutrients.

14. Kale

Kale is another leafy green vegetable that is a great source of omega-3 fatty acids. A 100-gram serving of kale contains about 0.14 grams of omega-3s. Kale is also a great source of vitamin C, vitamin K, and other essential nutrients.

15. Brussels sprouts

Brussels sprouts are a cruciferous vegetable that is a great source of omega-3 fatty acids. A 100-gram serving of Brussels sprouts contains about 0.1 grams of omega-3s.

Brussels sprouts are also a great source of fiber, vitamin C, and other essential nutrients.

16. Shrimp

Shrimp is a popular seafood that is a great source of omega-3 fatty acids. A 100-gram serving of shrimp contains about 0.2 grams of omega-3s. Shrimp is also a great source of protein and other essential nutrients.

17. Oysters

Oysters are a type of shellfish that is a great source of omega-3 fatty acids. A 100-gram serving of oysters contains about 0.4 grams of omega-3s. Oysters are also a great source of protein, vitamin B12, and other essential nutrients.

18. Edamame

Edamame is another source of omega-3 fatty acids. A 100-gram serving of edamame contains about 0.17 grams of omega-3s. Edamame is also a great source of protein, fiber, and other essential nutrients.

19. Seaweed

Seaweed is a nutrient-dense food that is also a great source of omega-3 fatty acids. A 100-gram serving of seaweed contains about 0.3 grams of omega-3s. Seaweed is also a great source of iodine, antioxidants, and other essential nutrients.

20. Tofu

Tofu is a vegetarian source of omega-3 fatty acids. A 100-gram serving of tofu contains about 0.1 grams of omega-3s. Tofu is also a great source of protein, calcium, and other essential nutrients.