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    You are here: Home > Pharmacy News | Health Articles/Tips > General > October 11, 2019

      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.

      Chia seeds

      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.

      Flax seeds

      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.


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