List of Foods Rich in Omega 3

Max. D Gray
By Max. D Gray. Updated: August 3, 2017
List of Foods Rich in Omega 3

Omega-3 fatty acids are essential fatty acids (EFA) that our body cannot make itself and therefore we must get them from our food. Omega-3 is essential to our health. It reduces the likelihood of developing blood clots, which benefits and protects the heart, itbenefits our brain by improving concentration and performance as well as reducing depression and helping to eliminate fats. Many people choose to take omega-3 as a supplement, but the best way to ingere it is through the food we eat. In this OneHowTo article we give you a list of foods tich in omega-3 so you can start incorporating them to your diet.

You may also be interested in: How to Take Omega-3 for Weight Loss

Steps to follow:


Oily fish are one of the best foods possible that contain the most omega-3, being an excellent source of this essential oil. Out of these, the best is sardines, a fish that is also very inexpensive.

Other oily fish rich in omega-3 are anchovies, salmon, cod and herring, all very easy to include into your diet to enjoy their great nutritional value. They are high in so-called good fats and should only be consumed twice a week.


And if you enjoy seafood you may like to know that apart from oily fish, shellfish are also foods rich in omega-3 with a high content of this essential fatty acid. Lobsters, crabs, shrimps and prawns are excellent alternatives if you want to add omega-3 to your diet.

List of Foods Rich in Omega 3 - Step 2

Egg yolks are another food rich in omega-3. However, it is worth remembering that because of their calorie and cholesterol content, it is not good to have them every day. To avoid higher calorie intake, it is important to opt for lighter options when cooking them, such as boiled or poached.


Vegetable oils are an excellent source of omega-3 fatty acids. Out of all of these, the ones that contain the most are linseed or flaxseed oil as well as canola oil, followed by walnut, tofu, wheat germ and hazelnut. These last can be added into your diet through dishes like salads and sautéed vegetables.

List of Foods Rich in Omega 3 - Step 4

If you enjoy adding seeds to your diet you should know that some of them are foods rich in omega-3 such as chia, sage, or the highly popular flax or linseed. You can add them to cereal, yogurts and salads and enjoy their many benefits.


Nuts are a great source of essential fats for the body, keeping our heart healthy. But they are also foods rich in omega-3. Walnuts, almonds, hazelnuts and chestnuts contain this essential fatty acid that are so good for our health.

List of Foods Rich in Omega 3 - Step 6

Other foods rich in omega-3 are: lettuce, soy, spinach, broccoli, cabbage and cucumber.

You can also get your intake of this fatty oil through taking supplements like fish oil or omega-3 capsules.

This article is merely informative, oneHOWTO does not have the authority to prescribe any medical treatments or create a diagnosis. We invite you to visit your doctor if you have any type of condition or pain.

If you want to read similar articles to List of Foods Rich in Omega 3, we recommend you visit our Healthy living category.

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List of Foods Rich in Omega 3