Mackerel: These small fatty fish are incredibly nutritious. A 3.5-ounce (100-gram) serving provides a whopping 4,580 mg of EPA and DHA (combined)1. Salmon: Salmon is nutrient-dense and contains high-quality protein. A 3.5-ounce serving offers 2,150 mg of EPA and DHA2. Cod Liver Oil: While more of a supplement than a food, cod liver oil is rich in omega-3s. Just one tablespoon provides 2,438 mg of EPA and DHA3. Herring: Medium-sized oily fish often smoked or pickled. A 3.5-ounce serving contains 2,150 mg of EPA and DHA. Oysters: Among the most nutritious foods, oysters are rich in zinc. Six raw eastern oysters (3 ounces) provide 329 mg of omega-3s. Walnuts: These nuts are not only tasty but also a great source of omega-3s2. Flaxseeds and Chia Seeds: Plant-based sources of omega-3s (ALA). Incorporate them into your diet for their health benefits4. Remember to include a variety of these foods to meet your omega-3 needs.
