Omega-3 Foods

The top omega-3 heavy foods

Last updated on September 20th, 2021 at 07:11 pm

If you’ve been reading up on how important omega-3 is in your diet, then you’ve likely started to wonder if you’re consuming enough. Omega-3 can be found in a variety of foods; some may even surprise you. To help you out we’ve put together a list of the top omega-3 heavy foods so you can use it as a guide as you make your food choices.

Omega-3 – What’s the Big Deal?

Before we even look at the foods rich in omega-3, let’s first examine why these fats are so important for us. It contains three different fats which are DHA (docosahexaenoic acid), ALA (alpha-linolenic acid), and EPA (eicosapentaenoic acid). DHA and EPA are made by your body, but they need ALA to do so. This makes ALA an essential fat so that the other two can stay in balance.

If you’re wondering about how much omega-3 you need in your diet, it’s best to talk to your doctor. It is based on your sex, age, and your health.

Omega-3 Foods
Omega-3 Foods

Omega-3 Deficiency

So what happens if you don’t eat enough omega-3? Well, some things can start to occur and you could, in fact, be suffering from omega-3 deficiency. Common signs of this include:

Poor memory


Problems with your reproductive system

Weak immune system

Heart issues

Eczema, dry skin, hair loss

Circulation problems

Depression or mood swings

Now, these symptoms could be caused by other problems, but if you’re looking at the list of foods and you know you don’t consume many of them, then there’s a good chance you could be suffering from low levels of omega-3.

What Foods to Pick

As far as what foods to choose, here’s a list of the top ones.






Brussel Sprouts





Enriched Eggs


Chia Seeds



Now obviously some of these will be more accessible than others, so opt for the ones you can find on a regular basis. At the same time, you don’t want to overdo it. For instance, fish twice a week is usually enough to hit your total for omega-3 that week.

Opt for a Supplement

If you find it’s too difficult to hit your target through food alone, there is always the option of taking an omega supplement. These are never as good as the real thing, but they are certainly better than doing without.



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