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Omega 3 Foods

12 Omega 3 Fatty Acids Rich Foods

17th May, 2024

Often heard in health circles, omega-3 fatty acids are essential for our bodies, as we need them but cannot produce them independently. Having a diet rich in omega-3 fatty acids foods and their sources can bring positive effects and benefits on our body as well as our brain. So, how omega-3 benefits our overall health, you ask?

Let's explore everything there is to know about Omega 3, the 12 fundamental sources of Omega 3 foods, and the long-term Omega-3 benefits for women and men!

What Are Omega-3 Fatty Acids?

Simply put, omega-3 fatty acids are polyunsaturated fats essential for your body's functions. They cannot form naturally inside your body, so obtaining them from outside your diet is necessary by including omega-3 fatty acids in your food.

They are the "healthy fats" essential for the proper functioning of our body. These fats support heart health and help lower triglycerides—essential fats such as lipids that circulate in your body to help with brain functions.

Importance Of Omega-3 Fatty Acids Foods

It's important to include foods that are rich in omega-3 fatty acids in your diet, as they play a crucial role in various biological processes in our body. These processes include inflammation pathways and cellular signalling. The importance of Omega-3 lies in it being a component of all cells in the body. However it is mainly concentrated in the brain, retina, and sperm cells, where it provides energy and supports many body systems. Omega-3 benefits for men and women are numerous for overall health.

12 Food That Has Omega 3 Fatty Acids

Since we know the importance of omega-3 fatty acids foods and how crucial it is to include them in our diets, here are 16 food sources of omega-3 to help you cook or plan a delicious meal that is healthy and rich in good fats.

  1. Cod Liver Oil

  2. As the name suggests, cod liver oil is oil extracted from the livers of cod fish. While these are more of a supplement than food, cod liver oil has a high concentration of Omega 3 fatty acids in food with the benefits of vitamins like A and D.

  3. Salmon

  4. Salmon

    Salmon is known to be one of the most nutritionally dense foods in the world. In addition to being one of the foods that have omega-3, it contains high proteins and vitamins D and B. Research shows that these fatty Omega-3 foods help lower the risk of heart disease, dementia, and other diseases. Therefore, they should be included in diet changes for a healthy heart.

  5. Sardines

  6. Sardines are small fish with oily skin. When eaten whole, they are one of the most nutritious omega-3 fatty acid foods. You can cook them as an appetiser, snack, or delicacy.

  7. Oysters

  8. Oysters are shellfish, a rich omega-3 food and one of the most nutritious foods. How omega-3 benefits you with this food, you ask? They help boost heart functions, reduce inflammation and lower cholesterol levels.

  9. Caviar

  10. Consider including caviar in your meal plan if you're looking for a luxurious treat. It is good food for healthy skin, a rich source of omega-3 fatty acids, and is usually dined in small quantities as a garnish or appetiser.

  11. Eggs

  12. One of the widely available sources of foods that have omega-3 is eggs. Although Omega 3 content is slightly lower than other animal-based sources, they are versatile enough to cook and include in meals.

  13. Mackerel

  14. Mackerel is a small fatty fish and one of the rich omega-3 foods available today. It is rich in nutrients and straightforward to cook and digest, perfect for serving a child or an old person.

    Vegan And Vegetarian Omega-3 Fatty Acids Foods

    Sources of omega-3 fatty acid foods are available in vegan and vegetarian options. Here are a few of the nutrients omega-3 food options:

  15. Seeds

  16. Seeds like flax, chia, and hemp seeds are among the wealthiest vegan and vegetarian sources of omega-3. What's more? These seeds are good sources of fibre and other versatile nutrients to cook or eat raw.

  17. Walnuts

  18. Walnuts are known as brain food due to their rich antioxidant properties and the presence of omega-3 fatty acids. Walnuts' omega-3 benefits are for both women and men, as they help protect the brain from oxidative stress.

  19. Soyabean & Tofu

  20. Soybean and tofu are plant-based sources of omega-3 fatty acids, which offer significant nutritional benefits. Omega-3 benefits for men from soybean and tofu include enhanced cardiovascular strength, reduced inflammation, and lower risk of prostate cancer. Omega-3 benefits for women include support for hormonal balance, reduced risk of brain cancer, and aid during menopause.

  21. Fruits

  22. Fruits that are high sources of omega 3 are kiwi, berries such as raspberries, avocados and mangoes. You should include these omega-3 foods in your meal plans as smoothies, salads or even main courses or desserts.

  23. Vegetables

  24. While vegetables are not typically high in omega-3 content, some are the exception. Some omega-3 foods that contribute to your intake are brussels sprouts, kale, spinach, broccoli and cauliflower. One can easily incorporate these vegetables into a main course or appetisers.


What foods are high in omega acids?

Foods that have omega-3 are mainly fish and seafood. Plant based or vegan sources of omega 3 food includes flax seeds, walnuts, mangoes, etc.

How can I increase my omega-3 intake?

You can increase your omega-3 intake by consuming foods and supplements that are rich in omega 3 fatty acids such as fishes and sunflower seeds.

How do I get omega-3 benefits naturally?

Eat fatty fish like salmon, mackerel, and sardines, or plant-based sources like flaxseeds, chia seeds, walnuts, hemp seeds, and canola oil to get omega-3 naturally. Omega-3 is also found in soy products like tofu. These choices provide ALA, DHA, and EPA fatty acids in combination.

How can I add omega-3 without fish?

You can get a good amount of omega-3 fatty acids from fish-free foods such as flaxseeds, chia seeds, walnuts, hemp seeds, canola oil, and soy products like tempeh and tofu.

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