Foods That Are Very High in Omega-3.

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Many foods have omega-3 fatty acids. A diet high in certain fish, seeds, and nuts can help you get more omega-3s. Here is a list of foods that are very high in omega-3.

1. Mackerel

Mackerel are small fatty fish.

In many countries, they are commonly smoked and eaten as whole fillets.

Mackerel are incredibly rich in nutrients — a 3.5-ounce (oz), or 100-gram (g), serving packs 500% of the Daily Value (DV) for vitamin B12 and 130% for selenium.

What’s more, these fish are delicious and require little preparation ทางเข้า UFABET

Omega-3 content: 4,580 mg of EPA and DHA (combined) in 3.5 oz (100 g).

2. Salmon.

Salmon is one of the most nutrient-dense foods on the planet.

It contains high quality protein and various nutrients, including large amounts of vitamin D, selenium, and B vitamins.

Studies show that people who regularly eat fatty fish such as salmon have a lower risk of conditions such as heart disease, dementia, and depression.

Omega-3 content: 2,150 mg of EPA and DHA (combined) in 3.5 oz (100 g)

3. Cod liver oil.

Cod liver oil is more of a supplement than a food.

As the name implies, it’s an oil extracted from the livers of cod fish.

This oil is high in omega-3 fatty acids and loaded with vitamins D and A — a single tablespoon provides 170% and 453% of the Daily Value (DV), respectively.

Therefore, taking just 1 tablespoon of cod liver oil more than satisfies your need for three essential nutrients.

But don’t take more than 1 tablespoon at a time, as too much vitamin A can be harmful.

Omega-3 content: 2,438 mg of EPA and DHA (combined) per tablespoon.