What Are The Best Sources Of Omega-3?

WHAT ARE THE BEST SOURCES OF OMEGA-3?

Omega-3 fatty acids are a healthful and essential type of fat, and they offer many health benefits.

Fatty fish is an excellent dietary source of omega-3. People can also meet the recommended omega-3 intake by eating plant-based foods, including omega-3-rich vegetables, nuts, and seeds.

There are three main types of omega-3 fatty acid, which are called ALA, DHA, and EPA.

Plant sources, such as nuts and seeds, are rich in ALA, while fish, seaweed, and algae can provide DHA and EPA fatty acids. Eating a variety of omega-3 sources is important.

In this article, we list the best sources of omega-3 fatty acids, including omega-3 supplements.

Fish sources of omega-3

Fatty, oily fish is an excellent source of DHA and EPA, which are two key types of omega-3 fatty acid.

The following types of fish are some of the best sources of these fatty acids. For each fish below, the serving size is 3 ounces (oz):

1. Mackerel

Omega-3 fatty acids have many health benefits.

Mackerel is a small, fatty fish that people commonly eat smoked, often for breakfast.

A serving of mackerel contains:

0.59 g of DHA
0.43 g of EPA

Along with omega-3s, mackerel is rich in selenium and vitamin B-12.

2. Salmon

Salmon is one of the most popular and highly nutritious types of fish available. There are several differences between wild and farmed salmon, including some variations in the omega-3 content.

One serving of farmed salmon contains:

1.24 g of DHA
0.59 g of EPA

One serving of wild salmon contains:

1.22 g of DHA
0.35 g of EPA

Salmon also contains high levels of protein, magnesium, potassium, selenium, and B vitamins.

Learn more about the differences between wild and farmed salmon here.

3. Seabass

Seabass is a popular Japanese fish.

One serving of seabass contains:

0.47 g of DHA
0.18 g of EPA

Seabass also provides protein and selenium.

4. Oysters

Oysters are a favorite shellfish that restaurants tend to serve as an appetizer or snack. Unlike many other seafood sources, oysters contain all three major classes of omega-3s.

One serving of oysters contains:

0.14 g of ALA
0.23 g of DHA
0.30 g of EPA

Oysters are also rich in zinc and vitamin B-12.

5. Sardines

Sardines are a small, oily fish that people can buy in cans and eat as a snack or appetizer.

One serving of canned sardines contains:

0.74 g of DHA
0.45 g of EPA

Sardines are also a good source of selenium and vitamins B-12 and D.

6. Shrimp

People around the world eat shrimp as both an appetizer and a component of many meals.

One serving of shrimp contains:

0.12 g of DHA
0.12 g of EPA

Shrimp is also rich in protein and potassium.

7. Trout

Rainbow trout are among the most popular and healthful types of fish.

One serving of trout contains:

0.44 g of DHA
0.40 g of EPA

In addition to omega-3s, trout is a good source of protein, potassium, and vitamin D.