Omega-3 fatty acids are considered essential fatty acids because the body cannot produce them on its own. Therefore, we must rely on omega-3 foods to provide these highly beneficial fats.
There are actually three different types of omega-3: alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA). The preferred sources are DHA and EPA, found, among others, in salmon and sardines.
ALA, on the other hand, is found in some plant foods, including certain nuts and seeds, as well as in high-quality meat, such as grass-fed beef.
When it comes to incorporating enough omega-3 fats into your diet, we recommend eating plenty of omega-3 foods and also supplementing in most cases. Through a combination of both, you should aim to obtain at least 1,000 milligrams per day of EPA/DHA and approximately 4,000 milligrams of total omega-3s (a combination of ALA/EPA/DHA).
Top 16 Omega-3 Foods
The best sources are fatty fish caught in the wild. This is one of the reasons why nutrition experts recommend consuming fish several times a week, as many types of fish are naturally rich in DHA and EPA.
Flaxseed oil is another concentrated source, although it is very high in ALA, with over seven grams of ALA per tablespoon. However, ALA is not absorbed as well as DHA and EPA, so it is not the ideal source.
The human body can convert ALA into usable DHA and EPA to a certain extent, but this is not as efficient as obtaining DHA and EPA directly from food. Therefore, fish are preferred over flaxseed oil and other nuts and seeds.
That said, while EPA and DHA are the preferred types of omega-3 fats, all types are beneficial and encouraged.
Here is a list of the top 16 omega-3 foods (percentages based on 4,000 milligrams per day of total omega-3):
Flaxseed oil: 7,260 milligrams in one tablespoon (however, keep in mind that flaxseed oil is rich in ALA, not DHA/EPA)
Atlantic mackerel: 6,982 milligrams in a cooked serving (174% DV)
Salmon oil: 4,767 milligrams in 1 tablespoon (119% DV)
Cod liver oil: 2,664 milligrams in 1 tablespoon (66% DV)
Walnuts: 2,664 milligrams in 1/4 cup (66% DV)
Chia seeds: 2,457 milligrams in 1 tablespoon (61% DV)
Herring: 1,885 milligrams in 90 g (47% DV)
Wild-caught Alaskan salmon: 1,716 milligrams in 90 g (42% DV)
Ground flaxseeds: 1,597 milligrams in 1 tablespoon (39% DV)
Albacore tuna: 1,414 milligrams in 90 g (35% DV)
Whitefish: 1,363 milligrams in 90 g (34% DV)
Sardines: 1,363 milligrams in 1 can (100 g) (34% DV)
Hemp seeds: 1,000 milligrams in 1 tablespoon (25% DV)
Anchovies: 951 milligrams in 1 can (60 g) (23% DV)
Natto: 428 milligrams in 1/4 cup (10% DV)
Egg yolks: 240 milligrams in 1 large egg (6% DV)
The Best and Worst Omega-3 Rich Foods
What are some foods you should avoid, despite being promoted as omega-3 rich? Limit or avoid:
Meat from conventionally raised animals (non-organic or grain-fed), which is lower in omega-3 than grass-fed animals.
Farmed fish (especially salmon), which may be contaminated with antibiotics and pesticides and have fewer nutrients compared to wild-caught Atlantic mackerel; avoid King and Spanish varieties, farmed salmon (opt for wild-caught Alaskan salmon), and tuna (avoid farmed Atlantic).
Conventional and pasteurized dairy products, which can be hard to digest for some people.
Krill oil supplements (made from krill, bottom-dwelling crustaceans that may be contaminated).
Fortified omega-3 in processed foods:
While omega-3s are now artificially added to many types of processed foods—such as peanut butter, baby formulas, cereals, and some protein powders—it is still best to obtain them from whole, real sources, especially fish.
Although not always ideal, here are some products that contain omega-3s to some extent due to fortification:
Pasteurized dairy products
Fruit juices
Conventional eggs (non-organic).
Margarine
Soy milk
Yogurts
Bread
Fish
Weight loss products
Many types of baby foods (as research suggests that omega-3s help babies’ brains develop properly).
The sources of EPA and DHA in fortified foods usually come from microalgae. They naturally add a fish flavor to foods, so these processed products must undergo extensive chemical purification to mask the taste and smell.
This likely reduces or alters the content of fatty acids and antioxidants in the foods, making them inferior to natural sources.
Additionally, omega-3s are now added to animal feed to incorporate higher levels into dairy products, beef, and poultry.
Health Benefits
Historically, we have seen that populations consuming the most omega-3 fats, such as the people of Okinawa, Japan, live longer and healthier lives than those who consume little of this nutrient.
The typical Okinawan diet, which consists of plenty of fish, sea vegetables, and other fresh produce, is believed to contain about eight times the amount of omega-3 found in the standard European diet. This is likely one of the reasons why this population is considered one of the healthiest in human history, with lower rates of cardiovascular disease, inflammatory diseases, and cognitive decline.
Other populations that consume a lot of omega-3-rich foods include those living in the Mediterranean region, including Spanish, Italian, Greek, Turkish, and French populations.
Researchers have even found that, although the typical Mediterranean diet is high in fats, people in these areas suffer on average a much lower incidence of heart disease, plus lower rates of Alzheimer’s/dementia, cancer, and type 2 diabetes.
Many studies show that omega-3 fatty acids have anti-inflammatory, vasodilatory, antiarrhythmic, antihypertensive properties and help lower triglycerides and blood sugar levels.
Omega-3s may help with:
Preventing cardiovascular diseases (according to a 2020 study, by lowering blood pressure, blood lipids/cholesterol, plaque buildup in arteries, heart rate variability, platelet aggregation, endothelial function, inflammation, and the risk of having a heart attack or stroke)
Combating oxidative stress, which damages cells and tissues
Stabilizing blood sugar levels (preventing diabetes)
Reducing muscle, bone, and joint pain by decreasing inflammation
Helping to balance cholesterol levels
Improving mood and preventing depression
Sharpening the mind and aiding concentration and learning
Boosting immunity
Treating digestive disorders such as ulcerative colitis
Reducing cancer risk and preventing cancer recurrence
Improving skin health
Supporting recovery from exercise
Currently, there is no established standard recommendation for how much omega-3 fatty acids we need each day, so suggestions vary from 500 to 1,000 milligrams daily.
How easy is it to obtain these recommended amounts? To give you an idea, there are over 500 milligrams of total omega-3 fats in a can of tuna and a small serving of wild salmon.
How can vegetarians/vegans get Omega-3?
Below are the best sources of plant-based omega-3 fats:
Nuts and seeds with Omega-3: In addition to walnuts, chia, and flaxseeds, Brazil nuts, cashews, hemp seeds, and peanuts contain omega-3 in the form of ALA (though walnuts, flaxseeds, and chia are certainly the best sources).
Vegetables: Many vegetables, especially leafy greens, are good sources of ALA. Although ALA omega-3 foods are not as good as those with DHA and EPA, these foods should still appear regularly in your diet, considering how much fiber and other nutrients they contain. Some of the vegetables highest in omega-3 include Brussels sprouts, kale, spinach, and watercress.
Oils: Many oils contain omega-3 to some extent, usually in the form of ALA. These include flaxseed oil, mustard oil, walnut oil, and hemp oil. A newer vegetarian oil called algal oil is also gaining popularity, as early research shows it is easily converted to DHA in the body compared to other vegetarian omega-3 foods.
Risks and Side Effects
Omega-3s are considered very safe and effective, even when taken up to 20 grams at a time, but some people experience mild side effects when taking fish oil supplements. Some side effects that may occur from omega-3 fish oil include:
Stomach pain or nausea
Difficulty having normal bowel movements (diarrhea)
Potential for excessive bleeding if taking more than three grams per day
Allergic reactions
Changes in blood sugar levels (or complications with diabetes medications)
Discuss with your doctor about side effects if taking higher doses than the recommended amount.
One thing to remember is that you should definitely not take omega-3 supplements from fish oil if you have an allergy to most fish, as this could risk causing a severe reaction.
