How to find Omega 3 in Food? Which Foods are rich in Omega 3?

Omega 3 has many benefits to the body. Especially for the heart and brain. These are fatty acids that improve cell functioning and have an important role in many body functions. For example, improve cardiac functions, avoid blood platelets clumping together and forming clots, smoothen arteries lining and lower inflammation and triglyceride levels in the body. They are the fats that raise the good cholesterol (HDL – High-Density Lipoprotein) and reduce bad cholesterol (LDL – Low-Density Lipoprotein) in the body. 

Omega-3 fatty acids have physical and mental benefits to the body. They have a vital role in brain development and functioning. It also reduces the risks of mental health conditions. For example depression, Alzheimer’s disease, and other brain disorders. 

The compound is found in drugs, supplements, and many food items. The best way to consume it is through natural food ingredients. A diet rich in natural food substances reduces toxic chemicals from the body and raises levels of beneficial compounds. 

Good nutrition is the key to all wellness and prevention of ailments. Let’s check out some healthy food items that naturally have omega 3 in them and can improve our health in many ways. 

Vegan and Vegetarian Sources


Edible seeds that are low in calories and easy to consume. They provide us with high nutritional benefits.

Chia Seeds

Chia seeds contain around 5 grams of ALA Omega 3 per 1oz serving. They are an excellent plant-based source of omega-3. The seeds can be added to many beverages, milk, shakes, smoothies, lemon or sparkling water. They are filling and add a rich semi-solid taste to drinks. Check here some shakes and smoothies recipes with chia seeds. 

Flax Seeds

The seeds are rich in protein, manganese, fiber, and magnesium in addition to omega-3 fatty acids. Flax seeds contain around 6 grams of ALA Omega 3 per tablespoon. 

They can also be used like chia seeds in water or any other beverage or smoothie. 

Hemp Seeds

These seeds are also rich in many nutrients like protein, zinc, and magnesium. They also contain around 2.5 grams of ALA Omega 3 for every 3 tablespoons. 


Nuts are a very good source of healthy fats. They are an amazing snack and provide around 3.5 grams of ALA omega 3 per cup. 

Walnuts can be consumed raw, in granola, nut bars, oatmeals, or with yogurt. 

Soybean Oil

Soybeans are one type of legume. Soybean oil can be used for cooking. It contains around 0.92 grams of ALA per tablespoon. 

Kidney Beans

The beans contain around 0.2 grams of ALA per cup. They can be consumed in many ways. Cooked on the heat with spices and curry. Added to salad dry or creamy salads. It always gives a very rich taste to salad bowls. 

Seafood and fish sources


A very nutritious and popular fish type. It is of two main types. Wild and farmed salmon. 

Farmed salmon contains 1.24 grams of DHA and 0.59 grams of EPA per serving. 

Wild salmon contains 1.22 grams of DHA and 0.35 grams of EPA per serving. 

Salmon is rich also in many other nutrients like Magnesium, potassium, selenium, protein, and B vitamins.


This white fish is popular in Japan.

Seabass contains 0.47 grams of DHA and 0.18 grams of EPA per serving. 


A small fish that is mostly eaten smoked. It is a fatty fish, with omega-3s, vitamin B12, and selenium. 

Mackerel contains 0.59 grams of DHA and 0.43 grams of EPA per serving. 


Shrimps are rich in protein, potassium, and omega-3s. 

They contain 0.12 grams of DHA and 0.12 grams of EPA per serving. 

The seafood is enjoyed around the world as an appetizer or main course. It can be eaten in many forms. Fried, grilled, with veggies or in pasta or rice also. 


A type of shellfish eaten as an appetizer or a snack. It contains three main types of omega-3s.

Oysters contain 0.23 grams of DHA, 0.30 grams of EPA, and 0.14 grams of ALA per serving. 

Beverages and Fortified Foods

  • Milk
  • Fruit juices
  • Oil
  • Eggs
  • Baby Food
  • Butter and margarine