Top 12 Foods Rich In Omega 3s


Top 12 Foods Rich In Omega 3s

Omega 3s are important constituents required by the body and lack of it can lead to inflammation and other such conditions. Lacking omega 3s can make your body perform functions without the vital building blocks it requires to perform at its best. In the long run, lack of omega 3s might even cause premature aging and you will be more susceptible to several kinds of diseases and infections. So, you need to include a healthy dose of omega 3s-rich foods to make your body function at its best.

Here Is The List Of The Top 12 Foods Rich In Omega 3s That Are To Be Included In Your Diet:

Flax Seeds:

Flax seeds are loaded with a bunch of omega 3s and other vital nutrients essential for the health. They are a great source of fiber and also contain healthy fats. So, you will be getting lots of nutritional benefits by simply including flax seeds in your smoothies, salads, and in your breakfast cereal.



Fish varieties such as salmon are excellent sources of omega 3s. Being an incredible source of vitamins, minerals, and other nutrients, salmon can be included in your diet along with carbs and protein-rich foods for a complete meal. Few studies have recommended that consumption of salmon three-four times a week is beneficial for the health.



Kale is one of the healthiest green veggies that contains vast health benefits. It has a bunch of omega 3s and including kale chips in your diet is one of the easiest ways to get a healthy dose of omega 3s along with protein, fiber, and other nutrients such as vitamin A, C etc.


Chia Seeds:

Chia seeds contain abundant amounts of omega 3s and can provide you with a great dose of fiber that helps keep track of your blood sugar levels. Chia seeds are innately packed with minerals such as manganese, phosphorus, and protein and can be added to your snacks, smoothies, and drinks.

Chia Seeds


Beans are one of the healthy foods that contain a low glycemic index and great amounts of fiber that aids in digestion. They contain omega 3s as well and consuming beans on a regular basis is associated with stabilizing the blood sugar levels and preventing the risks of heart disorders. Beans are free from fats and cholesterol and are a must include in your diet to get the benefits of omega-3s.



Walnuts are one of the healthy nuts included in your snacks and are excellent sources of omega 3s as well. They contain a bunch of healthy fats that are helpful in keeping you full for a longer period and can provide you a quick energy boost. Better go for organic walnuts and reap the best out of them.



Tuna is another fish variety that has a great dose of omega 3s. Consuming it on a regular basis will help build lean muscle and the high-quality protein in it can curb your appetite. However, eat them in moderate quantities because it has a fair amount of mercury which might obstruct the body from getting the nutritional benefits of omega 3 fatty acids.



Spinach is one healthy green leaf veggie that is loaded with iron, fiber, potassium, other vital nutrients, and protein good for the overall health. Spinach is one of the plant-based sources of omega 3s and is linked with reducing the risks of developing heart disorders and cancer.


Brussels Sprouts:

Brussels sprouts are yet another vegan source of omega 3s and belong to the family of cruciferous veggie such as kale. Include it in your salads and get the best out of it.

Brussels Sprouts


Sardines come under the fish varieties that have a bunch of omega-3s. They are a great source of nutrients such as vitamin D and can be a great add-on to your diet. They are an oily fish variety and contain same benefits of salmon, but a little less to make it for your meal.



Oysters are yet another humble source of omega 3s, but could be a bad choice to pick up if you are on a weight-loss diet. This is due to the fact that oysters are fewer in calories and fats but contain a high dose of protein. They also contain a healthy dose of minerals and vitamins.



Arugula doesn’t gain much attention like the green leafy veggies such as spinach, but it is really healthy and can be a great add-on to your salads. They contain a healthy dose of omega-3s and can be added to your smoothies as well for enhancing the flavor and taste.