15 Surprising Foods that are Very High in Omega-3


Walnuts, chia seeds, basil, broccoli, oysters, cod liver oil, sardines and mackerel are some of the foods that are a rich source of omega 3.

Omega-3 fats is essential for proper growth and functioning of the human body. In fact, a number of people also rely on the omega 3 supplements in order to fulfil its need in the body. But, not everyone wants to depend on the supplements or can afford the expenses. In such cases, the best option is to add foods rich in omega-3 to your diet. We have listed 15 foods that are very high in omega-3 below:

15 Best Foods that are very High in Omega-3

omega 3


With high quality protein and variety of nutrients including magnesium, selenium, potassium and B vitamins (5,6), salmon is considered to be one of the most nutritious foods. As per the studies, regular consumption of fatty fish like salmon reduces the risk of diseases like dementia, heart disease and depression.


Walnut helps in maintaining an ideal body weight and also provides with enormous vascular benefits. One can consume it in a number of ways, for instance, by adding it in the cereals, salads, baked dishes or just consuming it the way it is.

Read More: 11 Health Benefits of Black Walnut for your Baby



Being a good source of fiber and vegetable protein, it also consists of nutrients like magnesium, potassium, vitamin K, riboflavin, folate and are very in omega-6 fatty acids. But, as per some studies, eating too much of omega-6 can lead to inflammation. Thus, one should not solely rely on soybeans for omega-3.

Canola oil

This healthiest salad and cooking oil can withstand high cooking temperatures and is cheaper than olive oil. The low saturated fat content of canola oil is considered to be beneficial for our health.

Read More: 11 Benefits of Olive Oil for Baby Skin


These are tiny, oily fish that are eaten in very small portions. These are a rich source of niacin and selenium, whereas boned anchovies are also rich in calcium. Because of its strong taste, anchovies are used as a flavour in a number of dishes and sauces.

Read More: Health Benefits of Anchovies For Children

Cod liver oil

This oil is extracted from the livers of cod fish and is a great source of omega-3 fatty acids. In addition to this, a tablespoon of this oil consists of vitamins D and A – 338% and 270%. Also, too much of vitamin A can be detrimental to your health, thus remember not to consume more than a single tablespoon at a time.


Read More: Cod Liver Oil for Kids: Health Benefits Vs Side Effects


Being high in sodium, sardines helps to balance out your meal with other low sodium fruits and vegetables. These are comparatively tiny, oily and a little cheaper than the other types of fish. However, they are eaten in the form of a snack and can also be added to salads, pizzas, sandwiches etc.


This superfood is the richest source of omega-3. These seeds are used to make oil and help in fighting cancer, weight loss and also reduces sugar cravings.

Read More: Health Benefits of Flaxseed for Babies

Chia seeds

Being a rich source of omega-3, chia seeds also consists of essential vitamins, minerals and dietary fiber. Also, being rich in calcium, magnesium and protein, chia seeds majorly help to lower the risk of type2 diabetes. Not only this, it is also helpful in improving your exercise performance and providing enormous health benefits to the brain.

Read More: Health Benefits of Chia Seeds for Kids



Shellfish is the most nutrient-dense foods one can have. Oysters can be eaten as a snack, whole meal or as an appetizer. In fact, they consist of more zinc as compared to any other food. If you consume just 6-7 raw oysters, then it consists of 600% of the RDI, 300% for vitamin B12 and 200% for copper.


In addition to being a rich source of omega-3, mackerel is also a rich source of nutrients and vitamins B6 and B12. Therefore, not only are these small, oily fish provide you with a great taste but also serve you with all the essential health benefits.

Read More: Health Benefits of Mackerel for Children


The herb is a great source of omega-3 fatty acids. But the standard serving of it is unlikely to serve your requirement of a full day’s supply of omega-3, thereby it is suggested you make use of whole basil leaves and add them at the end of your meal’s cooking time so as to preserve the plant’s essential nutrients.

Brussel sprouts

Now, they may not be loved by kids and adults with ADHD, but brussels sprouts are rich in vitamin K, vitamin C and omega-3 fatty acids. In order to give these brussels sprouts a sweet flavour, you can try adding some honey, cranberries and parmesan cheese.


Seaweeds provides you with vitamin K, vitamin C, niacin, choline, folate and omega-3s. These can either be eaten raw or dried as per your choice. Just to let you know, a number of vegan omega-3 supplements are made from seaweed. So, if you do not want to rely on those pills, the original seaweed would sure be a great option.



Broccoli is rich in fiber, zinc, protein and is also a powerful source of ALA, which is one of the omega-3 fatty acids required by your body but can’t be made on its own. If your child (like any other) do not really like its taste, you can try to pair it up with some cheese sauce and see if that works.

Read More: Health Benefits of Broccoli for Babies


Adding these foods to your diet and regular consumption of them will help you serve your body with the daily requirement of omega-3. Also, if you do not like the taste of some particular food, try to add that one to your salad, sandwiches etc.

Hope this article was of help to you! Please share your comments/queries/tips with us and help us create a world full of Happy, Healthy and Empowered Women!!