The Best Foods High In Omega-3 Have Been Named
- 26.10.2026, 18:27
They are rich in fatty acids that are essential for the heart and brain.
Omega-3 polyunsaturated fatty acids play a vital role in the human body, primarily by supporting the proper functioning of the cardiovascular system. In addition to the popular tuna, there are many other readily available sources of these valuable nutrients.
Verywell Health reports on this.
Experts identify three main types of these acids. Alpha-linolenic acid (ALA) comes primarily from plant-based foods such as walnuts, chia seeds, and flaxseeds. Although the body partially converts it into other compounds, plant-based sources are usually insufficient to fully meet daily requirements. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are found primarily in fatty fish, effectively reducing inflammation while also supporting vision, brain function, and proper fetal development.
Salmon ranks first among alternative sources, though its nutrient content depends on its habitat and diet. An 85-gram serving of farm-raised salmon contains about 1,240 mg of DHA and 590 mg of EPA, while wild Atlantic salmon provides about 1,220 mg and 350 mg, respectively. Mackerel comes in second place with 590 mg of DHA and 430 mg of EPA per serving; however, experts advise pregnant women and children to avoid king mackerel and Spanish mackerel due to the risk of mercury accumulation.
Herring takes third place, with 85 g containing 950 mg of DHA and 770 mg of EPA, along with relatively low levels of mercury. Next are sardines, with 740 mg of DHA and 450 mg of EPA, which help strengthen the heart. Rounding out the top five are walnuts; a 28-gram serving provides a record 2,570 mg of ALA, along with plant-based protein and fiber, and is high in calories.
Flaxseeds take sixth place: one tablespoon contains 2,350 mg of ALA, as well as a rich array of vitamins and minerals. Nutritionists recommend grinding the seeds before eating to improve absorption, but not storing them for long to prevent oxidation. Rounding out the list are chia seeds, a 28-gram serving of which provides 5,000 mg of ALA, valuable plant protein, antioxidants, and the ability to absorb large amounts of liquid.