Top Omega-3 Rich Foods 


M.Sc. Nutrition & Dietetics

Navneet Kaur


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Omega-3 fatty acids are good fats that are a must for everyone. Studies support that omega-3 fats are good for joint, bone, brain, eye, heart, muscle, and sleep health. Since our body cannot produce them; we must consume them through diet or supplements. 

What are Omega-3 Fats? 

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Fatty fish like salmon, mackerel, and tuna contain high omega-3 fatty acid levels. In addition, these fishes are also a good source of vitamin A, D, and selenium. .

1. Fatty Fish 

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Walnuts contain plant-based omega-3 fats in ALA form. They are also rich in dietary fiber, copper, vitamin E, and antioxidants.  

2. Walnuts 

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Flaxseeds are rich in omega-3 fats. Due to their high omega-3 content, flaxseed oil is also taken in supplemental form. 

3. Flaxseeds 

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Chia seeds are popular weight loss food due to their high protein and fiber content. However, they are incredibly high in omega-3 fats as well. 

4. Chia Seeds 

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Besides omega-3, soybean contains other nutrients like riboflavin, folate, vitamin K, magnesium, and potassium. If you do not prefer it in beans form, you can consider tofu, soy milk, or nuggets to enjoy the health benefits. 

5. Soybean 

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It is a form of algae and contains high omega-3 fatty acid levels. Being rich in antioxidants, chlorella is also superb for our heart, brain, and skin health. 

6. Chlorella 

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Another nutritious way to meet daily omega-3 needs is to opt for eggs that are omega-3 enriched. The chickens are fed on a high omega-3 diet which then gets transferred to the yolk. Hence, they are safe to consume. 

7. Omega-3 enriched eggs 

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