Believe it or not, Omega-3 fatty acid is not as uncommon as we are led to believe. There is thousands of different human consumable food out there that contain it. The only problem is these foods are not commonly or easily available in your neighborhood grocery store. So instead of listing all and sundry human-grade foods that contain omega-3 fatty acid,
We’ve listed foods that contain omega-3 fatty acid and are readily available at most grocery and supermarkets.
We’ve also listed the serving size, calories in each serving and quantity of Omega-3 fatty acids in each serving:
World’s Healthiest Foods ranked as quality sources of |
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Food |
Serving |
Cals |
Amount |
DV |
Nutrient |
Rating |
Flax Seeds, ground |
2 tbs |
74.8 |
3.19 |
132.9 |
32.0 |
excellent |
Walnuts |
0.25 cup |
163.5 |
2.27 |
94.6 |
10.4 |
excellent |
Cloves |
2 tsp |
13.6 |
0.18 |
7.5 |
9.9 |
very good |
Sardines |
3.20 oz-wt |
188.7 |
1.34 |
55.8 |
5.3 |
very good |
Romaine Lettuce |
2 cups |
16.0 |
0.11 |
4.6 |
5.2 |
good |
Salmon |
4 oz-wt |
244.9 |
1.47 |
61.2 |
4.5 |
very good |
Mustard Seeds |
2 tsp |
20.3 |
0.11 |
4.6 |
4.1 |
good |
Tofu |
4 oz-wt |
86.2 |
0.36 |
15.0 |
3.1 |
good |
Spinach |
1 cup cooked |
41.4 |
0.17 |
7.1 |
3.1 |
good |
Halibut |
4 oz-wt |
158.8 |
0.62 |
25.8 |
2.9 |
good |
Collard Greens |
1 cup cooked |
49.4 |
0.18 |
7.5 |
2.7 |
good |
Kale |
1 cup cooked |
36.4 |
0.13 |
5.4 |
2.7 |
good |
Soybeans |
1 cup cooked |
297.6 |
1.03 |
42.9 |
2.6 |
good |
Summer Squash |
1 cup raw |
18.1 |
0.06 |
2.5 |
2.5 |
good |
Shrimp |
4 oz-wt |
112.3 |
0.37 |
15.4 |
2.5 |
good |
Scallops |
4 oz-wt |
127.0 |
0.41 |
17.1 |
2.4 |
good |
Turnip Greens |
1 cup cooked |
28.8 |
0.09 |
3.8 |
2.3 |
good |
Cod |
4 oz-wt |
119.1 |
0.32 |
13.3 |
2.0 |
good |
Winter Squash |
1 cup baked |
75.8 |
0.19 |
7.9 |
1.9 |
good |
Brussels Sprouts |
1 cup raw |
37.8 |
0.09 |
3.8 |
1.8 |
good |
Raspberries |
1 cup |
64.0 |
0.15 |
6.2 |
1.8 |
good |
Miso |
1 tbs |
34.2 |
0.08 |
3.3 |
1.8 |
good |
Green Beans |
1 cup raw |
31.0 |
0.07 |
2.9 |
1.7 |
good |
Tuna |
4 oz-wt |
157.6 |
0.33 |
13.8 |
1.6 |
good |
Strawberries |
1 cup |
46.1 |
0.09 |
3.8 |
1.5 |
good |
You need an urgent doze of Omega-3 fatty acids if you suffer from:
- Depression
- Cardiovascular Disease
- Type 2 Diabetes
- Fatigue
- Dry, itchy skin
- Brittle hair and nails
- Inability to concentrate
- Joint pain
Prevents unnecessary blood clotting that if untreated, will require surgery.Foods that contain Omega-3 fatty acids should be part of your regular diet because:
- Reduce incidences of inflammation.
- Maintains cell membrane fluidity – especially helpful for heart patients.
- Decrease platelet aggregation – helps your heart function well.
- Reduces the cholesterol and triglycerides count – helps prevent heart attacks.
- Prevents the thickening of the arteries – a major cause of heart attacks.
- Reduce the incidences of atherosclerosis by reducing the production of cytokines.
- Increase the activity of endothelium-derived nitric oxide, which causes arteries to relax and dilate.
- Induces secretion of Leptin which in turn improves the body’s ability to respond to insulin thereby regulating food intake, body weight and metabolism – helps you from getting too obese.
- Prevents cancer cell growth.
Learn more about Omega 3 fatty acid benefits.