7 foods with more omega-3 than salmon

Omega-3 fatty acids are essential fats that play important roles in your health, such as supporting your heart and reducing inflammation.

Although salmon is one of the best sources of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), it provides 1.24 grams of DHA and 0.59 grams of EPA per 3-ounce serving, there are many other shelf-stable alternatives that can make it easier to get your daily dose of omega-3.

Here are 7 of the best omega-3-rich options you can keep in your pantry.

Omega-3 content per serving: Cod liver oil is a more concentrated source of DHA and EPA than salmon, providing 1.5 grams of DHA and 0.938 grams of EPA per tablespoon.

Regular consumption of cod liver oil has been shown to reduce markers of inflammation, such as C-reactive protein, and lower cholesterol levels.

Cod liver oil is an excellent source of vitamin A, necessary for immune function, vision, cognitive function and reproductive health, and vitamin D, necessary for immune function, bone health and muscle function.

How to use it: Cod liver oil is a supplement available in liquid and capsule form. It is best to talk to your healthcare professional about dosage.

Omega-3 content per serving: Sardines contain a similar amount of omega-3 as salmon, providing 0.74 grams of DHA and 0.45 grams of EPA per 3 ounce serving.

Sardines are so rich in omega-3 that including them regularly in your diet may reduce the need for a separate omega-3 supplement. They also provide protein, calcium, potassium, magnesium, iron, zinc and other essential nutrients.

Another benefit is that sardines contain less mercury, a heavy metal, than salmon. “Because sardines are relatively small, short-lived, and low on the food chain, they accumulate much less mercury than larger fish,” said Steph Greunke, MS, RD, CPT, PMH-C. Health.

How to use it: Canned sardines can be much more convenient than preparing raw or frozen fish, such as salmon. “Simply add them to a salad, toss them with mayonnaise and make a sandwich, or enjoy them with crackers,” Greunke said.

Omega-3 content per serving: Anchovies are small fish that are full of omega-3, offering an impressive intake 1.09 grams of DHA and 0.648 grams of EPA per 3 ounce serving.

Anchovies are also rich in vitamins and minerals, including calcium, iron and selenium.

“Anchovies also provide iodine, which can be difficult to get from other foods,” Greunke said. Iodine is necessary for the production of thyroid hormones, which regulate your metabolism, energy levels, body temperature and growth.

How to use it: Enjoy anchovies by adding them to pastas and salads, or eating them straight from the can or on toast for a protein-rich snack. “Where possible, look for varieties that are wild or sustainably sourced and packaged in their natural oil or water,” Greunke recommended.

Omega-3 content per serving: Omega-3 supplements are shelf stable, making them a great alternative to salmon. They generally provide between 500 to 2,000 milligrams of EPA and DHA combined per serving

Most health organizations recommend a combined intake of 250 to 500 mg per day of EPA and DHA for healthy adults.

How to use it: Omega-3 supplements can be taken at any time and are a good option for people who don’t like seafood, which is the main source of omega-3.

Omega-3 content per serving: Caviar may be expensive, but it’s a convenient, shelf-stable source of omega-3. Two tablespoons of caviar bring 1.2 grams of DHA and 0.88 grams of EPAmaking it a much more concentrated source than salmon.

Caviar is also packed with vitamins and minerals, like B12, necessary for neurological function, metabolism, red blood cell production, and DNA synthesis. It also contains choline, a nutrient that plays an essential role in the production of neurotransmitters and fetal brain development.

How to use it: Caviar is delicious on crackers or blinis and is a perfect addition to cheese and snack plates.

Omega-3 content per serving: Flaxseed oil is the richest plant source of alpha-linolenic acid (ALA) you can eat. He has 7.26 grams of ALA per tablespoon.

ALA also has anti-inflammatory effects, and research shows that increasing your intake of ALA-rich foods, such as flaxseed oil, may help reduce the risk of heart disease.

How to use it: Flaxseed oil is not suitable for cooking and should be taken as a supplement or used as a finishing oil for dishes like salads and grain bowls.

Omega-3 content per serving: Chia seeds are highly nutritious and a preservative stable source of ALA, as well as fiber, magnesium, selenium, and zinc. They provide 5.06 grams of ALA per 1 ounce serving.

Unlike animal sources of omega-3, such as salmon, chia seeds provide fiber, a nutrient that supports gut health. It promotes the growth of beneficial bacteria in the large intestine and keeps bowel movements regular and comfortable.

They’re also rich in magnesium, a mineral that helps you maintain healthy blood sugar levels and blood pressure.

How to use it: Mix chia seeds into oatmeal and baked goods or make chia pudding for a quick and easy breakfast.

From cod liver oil to anchovies, there are many shelf-stable foods that contain similar amounts of omega-3 as salmon.

If you’re not a fan of salmon or just want a more affordable, sustainable source of omega-3, consider stocking your pantry with some of the products listed above.