Which foods are very high in Omega-3?
Omega-3 fats are very good for health and it's important to add them to your diet. Experts recommend a minimum of 250–500 mg of omega-3 every day for healthy adults. Good sources of this are fish, algae, and several high-fat plant foods.
Mackerel are fish that' are rich in nutrients, as little as a 3.5-ounce (100-gram) serving contains 200% of the Reference Daily Intake (RDI) for vitamin B12 and 100% for selenium. One piece of salted mackerel contains 4,107 mg of omega-3.
Salmon is very rich in omega-3 fats. 4,123 mg of it is found in half a fillet of cooked, farmed Atlantic salmon, or 2,260 mg in 3.5 ounces (100 grams). This also has plenty of high-quality protein besides many essential nutrients such as vitamin D, selenium, and B vitamins.
Cod liver oil
This is usually consumed in supplement form. It has plenty of omega-3 fats besides vitamins D and A. In fact, just consuming a single tablespoon gives you 170% and 453% of the RDIs, respectively.
These are small, oily fish but pack in quite a punch when it comes to omega-3 fats.
They contain 2,205 mg per cup (149 grams) and when it comes to canned Atlantic sardines, it's 1,480 mg per 3.5 ounces (100 grams).
These fish eggs are considered quite a luxury and have plenty of omega-3 fats besides choline. They have 1,086 mg of omega-3 per tablespoon.
These are small powerhouses of nutrition with 5,060 mg of omega-3 fats per ounce (28 grams) besides plenty of manganese, selenium, magnesium and other nutrients.
These are considered the richest whole-food source containing the omega-3 fat alpha-linolenic acid (ALA). This is the reason that flaxseed oil is used by many as an omega-3 supplement.