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Foods that are High in Omega 3

Foods that are High in Omega 3

By Darlene Garcia |April 2019

What are foods that are high in omega-3?

  • 1.Mackerel
  • 2.Salmon
  • 3.Oysters
  • 4.Seaweed
  • 5.Walnut

In order to stay healthy and keep up with your daily consumption of nutrients and minerals, many of us turn to the use of supplements such as fish oil to aid brain activity. These substances work even better when paired with food that is packed with nutrients.

Many of us rely on  omega-3 supplements in order to meet our consumption requirements for these healthy acids. That’s because humans can’t produce their own omega-3 acids. Apart from acquiring omega-3 acids from supplements, here are some natural sources of omega-3:


Mackerel are a small type of fatty fish that many doctors and dietitians recommend for individuals to include in their diet. At least two servings of fatty fish in a week should be consumed, according to experts. Available in both fresh and canned versions mackerel is a favorite to many because of its incredible flavor and immense nutrient base.

The key nutrient of mackerel is its omega-3 fatty acids, of course, this healthy fish is packed with micronutrients such as vitamin B, phosphorus, selenium, and is low in calories. The benefits of consuming mackerel are the following: Aids in lowering blood temperature which reduces the risk of heart diseases.

  • Helps in reducing cholesterol; studies have shown that consuming mackerel for 2 weeks has found to decrease the body’s levels of triglycerides and the overall cholesterol composition of the human body.
  • Helps fight depression and mental illnesses; high in omega-3 acids, consuming mackerel can help reduce the symptoms of depression by up to 50%. Aids in weight loss; since mackerel are packed with Vitamin D, calcium, and phosphorus, it is truly beneficial for your bones to consume mackerel.



Salmon is one of the most popular foods that are known to be rich in Omega-3 and a dozen other nutritional contents. In fact, salmon is one of the most nutritious foods in the world. Regularly eating this fatty fish is known to reduce the risk of several diseases and health issues. Known for its delicious taste, you will most definitely come across salmon or a salmon dish wherever you go.

Yes, salmon is packed with omega-3 acids. A hundred-gram portion of salmon contains a hefty 2.3 grams of omega-3 acids. Unlike most of the fishes we consume, salmon is one of the greatest sources of high-quality protein. Why do we need protein for in our body? We need it to allow our bodies to recuperate faster, protect our bones and improve its health, and maintain muscle mass throughout the course of time. Salmon is also known to be an amazing source of various B Vitamins. Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, and Vitamin B12. These B Vitamins are essential for aiding various functions in our body, from enhancing our mental cognition to repairing DNA.


A favorite seafood of many, oysters are both delicious and  healthy. Packed with dozens of healthy nutrients and minerals, your overall health and wellness will benefit from consuming oysters. These wonderfully delicious mollusks are usually not regularly eaten by people but when the opportunity comes, no one would miss the chance to eat oysters.

The impressive health benefits of oysters come from their high levels of protein, Vitamin D, Vitamin B12, iron, manganese, selenium, and omega-3 acids. They also contain a huge source of antioxidants, cholesterol, and potassium. All in all, oysters are great for weight loss, muscle health, bone health, heart health, and improves the circulation of blood. In many cultures, oysters are a popular aphrodisiac. Men who are experiencing sexual dysfunction may benefit from oysters due to the incredibly high zinc content; approximately 1500% more than the regular daily requirement. The only thing that people should be cautious about when it comes to consuming oysters are the chances of containing toxins and pollutants.



Seaweed is one of the main sources of food for ocean life. Commonly eaten in Asian countries such as Japan, Korea, the Philippines, and China, seaweed not only benefits sea creatures but human beings as well. In Asian countries, seaweed is one of the most versatile food ingredients. It is often used in soups, stews, salads, sushi, and can be eaten on its own.

Seaweed is highly nutritious and contains nutrients that can help support thyroid function, gut health, and weight loss. Even just sprinkling a bit of dried seaweed on your meal could boost your consumption of vitamins and minerals. Just 7 grams of dried seaweed could provide enough nutrients to power you through the day. Seaweed is a great source of B Vitamins and omega-3.


Walnuts are truly nutritious foods to snack on. They provide healthy fats, dozens of vitamins and minerals, and can stand alone for many health benefits that support a person’s well-being. Walnuts are known as one of the greatest plant sources of omega-3 and protein.

Key Takeaway

There are various natural sources of omega-3 that we can consume in order to properly maintain a healthy diet and a balanced way of living. Though there may come times and instances when we won’t have access to these foods. If ever you’re in such situations, it’s always good to have some supplements around. If what you need is a boost in omega-3 acids, check out Puritan’s Pride’s best fish oil. Click here to find out more about Puritan’s Pride and the list of amazing products.

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