15 foods with more omega-3 than nuts

Walnuts are rich in alpha-linolenic acid (ALA), a type of omega-3 fatty acid. But there are three other foods that are higher in ALA than nuts. Additionally, many others contain docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), two other types of omega-3 fatty acids.

Walnuts contain 2.57 grams of ALA per ounce and no amounts of DHA or EPA. Eating a combination of foods naturally rich in ALA, EPA, or DHA can increase your omega-3 fatty acid levels. omega-3 fats.

Omega-3 content: A tablespoon of flaxseed oil contains 8.5 grams of the ALA.

Flaxseed oil is the richest plant-based source of omega-3 you can eat.

Studies show that flaxseed oil may have cardiac and anti-inflammatory properties.

Flaxseed oil has a low smoke point of only 217 degrees Fahrenheit, so it is not suitable for cooking. It should be taken as a supplement or used as a finishing oil for dishes like salads.

Omega-3 content: One tablespoon of chia seeds contains 7.26 grams of the ALA.

Chia seeds are rich in ALA. They are also rich in important nutrients, like fiber.

Just 2 tablespoons of chia seeds cover about 35% of your daily fiber needs. Fiber helps support gut health by keeping bowel movements regular and comfortable and promoting the growth of beneficial bacteria in the large intestine.

Fiber also supports healthy cholesterol levels, which may reduce your risk of heart disease.

Omega-3 content: A 2 tablespoon serving of flaxseed contains 4.4 grams of the ALA.

Like flaxseed oil, flaxseeds are rich in ALA.

Flaxseeds are rich in fiber and magnesium, nutrients that support heart health and good blood sugar regulation.

A 2022 study of 19 men with type 2 diabetes found that those who ate 15 grams of flaxseed before breakfast experienced a 17% reduction in their post-meal blood sugar levels compared to a control group.

Omega-3 content: In one tablespoon, cod liver oil contains 1.5 grams of DHA and 0.938 grams of EPA.

Cod liver oil is an excellent source of DHA and EPA. Consuming sources of EPA and DHA is the best way to increase your blood levels of these essential fatty acids.

In addition to DHA and EPA, cod liver oil also contains high levels of vitamin A, necessary for vision, immune function, cognitive function and reproductive health.

Omega-3 content: A 3-ounce serving of salmon contains 1.24 grams of DHA and 0.59 grams of EPA.

Salmon is rich in DHA and EPA. It is also rich in protein, potassium, B12, B6, selenium and astaxanthin, a powerful carotenoid antioxidant.

Astaxanthin is a pigment that has cell protective properties. Studies show that regular consumption of foods rich in astaxanthin, such as salmon, may support brain health and protect against age-related conditions.

Omega-3 content: A 3-ounce serving of herring contains 0.94 grams of DHA and 0.77 grams of the EPA.

Herring is often recommended as a healthy seafood choice because its mercury content is much lower than that of larger fish, such as tuna, swordfish, tuile, and king mackerel.

Mercury can accumulate in the body and harm health. Choosing seafood with lower mercury levels can therefore reduce mercury exposure.

Omega-3 content: A 3-ounce serving of sardines has 0.74 grams of DHA and 0.45 grams of the EPA.

Sardines are an excellent source of omega-3. In fact, they’re such a good source that eating more sardines could reduce your need for omega-3 supplements.

Sardines also provide protein, calcium, potassium, iron, magnesium, zinc and other important health nutrients.

Omega-3: In an ounce of sardines, there are 0.366 grams of DHA and 0.216 grams of the EPA.

Anchovies may be small, but they’re packed with nutrients, including omega-3.

They also contain an impressive amount of vitamins and minerals, including calcium, which is important for heart and bone health and is necessary for oxygen transport, energy production and hormone synthesis.

Omega-3 content: A 3-ounce serving of mackerel has 0.59 grams of DHA and 0.43 grams of the EPA.

Mackerel is an fatty fish rich in omega-3 and rich in protein, vitamin D, B12, selenium, magnesium and B6.

Be aware that king mackerel should be avoided, as it is high in mercury. Blue mackerel is very low in mercury and is a healthy seafood choice.

Omega-3 content: In every 3 ounce serving of trout, you’ll find 0.44 grams of DHA and 0.40 grams of the EPA.

Trout is a rich source of omega-3 and is also rich in vitamin D, a fat-soluble vitamin that regulates inflammation, supports immune health and promotes calcium absorption.

Trout is one of the few foods rich in vitamin D. A three-ounce serving covers 81 percent of your daily needs.

Omega-3 content: Each 3-ounce serving of oysters contains 0.14 grams of the ALA, 0.23 grams DHA, and 0.30 grams of the EPA.

Oysters are a good source of omega-3. They are also rich in protein, vitamins and minerals like B12, zinc and selenium.

A 3-ounce serving of oysters meets 47.4% of your daily needs for selenium, a mineral that plays an essential role in immune and thyroid function and acts as a powerful antioxidant in the body.

Omega-3 content: In a 3 ounce serving of sea bass, there are 0.47 grams of DHA and 0.18 grams of the EPA.

Although it contains less omega-3 than fattier fish, eating sea bass can help increase your omega-3 intake.

Sea bass is high in protein and a good source of vitamins and minerals, such as vitamin B6. B6 is necessary for immune function, the synthesis of neurotransmitters, and the formation of hemoglobin, the oxygen-carrying component of red blood cells.

A 3-ounce serving of sea bass provides 23% of your daily vitamin B6 needs.

Omega-3 content: Each tablespoon of caviar contains 0.60 grams of DHA and 0.48 grams of the EPA.

Caviar is a seafood delicacy rich in omega-3. It is also a good source of vitamins and minerals, such as B12, a nutrient necessary for red blood cell production, neurological function, metabolism and DNA synthesis.

One tablespoon of caviar covers more than 100% of your daily B12 needs.

Omega-3 content: A 3-ounce serving of shrimp contains 0.12 grams of DHA and 0.12 grams of the EPA.

Shrimp are also high in protein and a good source of astaxanthin, a powerful antioxidant that protects cells from oxidative damage.

Omega-3 content: A 3-ounce serving of tuna contains 0.54 grams of DHA and 0.20 grams of the EPA.

Tuna is a shelf-stable seafood, rich in omega-3.

Tuna is also rich in other nutrients, such as B6, B12, selenium, magnesium and vitamin E, all essential for health.