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15 Best Omega 3 Fatty Acids Foods List

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Omega -3 fatty acids are genuine and very nutritional food. Fatty acids are known to be the building blocks for fats and are vital nutrients. Omega 3 is very helpful in controlling the clotting of blood and building cell membranes. They can be obtained through supplements and foods as they cannot be produced by our body.

They also play a major role in decreasing the inflammation. They reduce heart disease, arthritis and risk of cancer. Fetus not getting enough of omega -3 fatty acids from their pregnant mothers are at a greater risk of nerve and vision related problems.

Omega 3 Fatty Acids Deficiency Symptoms:

  • Dry skin.
  • Poor memory.
  • Fatigue.
  • Poor circulation.
  • Heart problems.
  • Depression.
  • Mood swings.

Omega 3 Fatty Acids Sources:

  • Sea food is the richest source of omega 3 fatty acids. It incorporates fishes like salmon, halibut and tuna. Some other
  • Soy foods, canola, pumpkin seeds and walnuts.
  • Leafy vegetables, dark green colored like romaine lettuce and spinach also have high omega-3.
  • Many fruits like black berries, melons and pomegranates have high concentration of omega -3s.

Omega 3 Fatty Acid Foods List In India:

There several omega 3 fatty acids rich foods. This article discussed only top 15 sources of omega-3 fatty acids foods are listed below which are available in India.

1. Flax Seed:

Flax seed

Flax seed and its oil are very rich sources of omega-3. Colour of the seeds varies from golden yellow to reddish brown.

  • Flax seeds should be consumed in grounded form as outer covering is unable to digest.
  • They can be easily found in any grocery store.
  • You can also add flaxseed to oatmeal or smoothie.
  • In case of flax seed oil, don’t buy oil as it becomes rancid even you store the oil in the refrigerator.
  • Add flaxseed with frozen berries or oatmeal to your shake.
  • This is one of the most excellent omega 3 fatty acid foods.

2. Fish Oil:

fish oil

It is very rich source of omega-3 fatty acids. It is available in both forms capsules and liquid.

Salmon fish:


Omega-3 fatty acids are of 2 types docosahexaenoic acid and eicosapentaenoic acid. These both acids are present in this fish.

  • Salmon is an important source of omega-3.
  • Avoid salmon with chemicals.

Other Fish:

There are many other fishes which are also rich in omega -3.They are tuna, bluefish, shrimps, trout, sardines, herring, mackerel, anchovies etc. Generally fish should be consumed 2-3 times every week.

3. Eggs:

Eggs (2)

People who don’t like consuming fish can substitute with eggs. Eggs are also great foods rich in omega-3 fatty acids.

  • Poultry or beef fed on grass is highly rich in fatty acids. Though it is difficult to find and expensive to buy.
  • These eggs are seven times richer in omega-3 fatty acids.
  • You can easily found them on all grocery shops.

4. Hemp Seeds:

hemp seeds

These seeds are rich in important omega 3 fatty acids of any seeds or nuts. They have high content of minerals, proteins and polyunsaturated fatty acids as stearidonic acid and gamma-linolenic. They can be sprayed on food items. Store them in refrigerator.

See More:  Calcium Rich Foods

5. Chia Seeds:


These seeds are unprocessed and tastes like nuts. Chia seed is also another food rich in omega 3 fatty acid.

  • They have high content of fibre, calcium, protein, phosphorus and magnesium.
  • It does not need to be grounded to absorb by the body.
  • Sprinkle on cereals, yogurt and salads.
  • 1-2 table spoons are considered good amount for one day.
  • You can also add chia seeds to smoothies and shakes.

6. Cauliflower:


Cauliflower is also rich in omega-3 fatty acids. This vegetable maintains a healthy heart. Other than omega-3 it has high magnesium, potassium and niacin. Steam cauliflower only for 5-6 minutes to maintain its nutrients. Add lime juice to it.

See More:  Food Rich In Antioxidants

7. Brussels Sprouts:

Foods High in Omega 3 Fatty Acids - Brussels Sprouts

These are rich in nutrients and omega-3 fatty acid. They also promote beautiful and healthy skin. Steam these green vegetables before consuming for five minutes. Brussels Sprout one is the occupied the top most place in the list of omega fatty acid foods.

8. Perilla Oil:

Foods High in Omega 3 Fatty Acids - Perilla Oil

Seeds of herb perilla are grounded to extract the oil. Perilla oil is an excellent source of omega-3 fatty acids. No other omega 3 fatty acids foods having high content like this perilla oil. professional doctors also suggest this one for healthy and stay fit.

See More: Sources Of Zinc In Food

9. Purslane:


It is a type of salad having peppery taste contains omega-3. It also contains potassium, calcium, vitamin A and iron. So it is placed on a high level in omega-3 fatty rich foods.

10. Soybeans:

Foods High in Omega 3 Fatty Acids - Soybeans

Among food rich in omega 3 fatty acids, soybeans reach in for benefits that most other staple diet foods. It is one of the healthiest choices among vegetarians aside tofu. You can roast the beans to keep the nutrient content intact, as boiling drains it all, causing the level that you get otherwise to drop down significantly. Soybeans can be dished out much like other legumes, however the fresh ones are preferred more than the canned ones. There are a few side effects to excess soy intake, so keep that in mind when enlisting your grocery. However, one thing to keep in mind is that soybeans have Omega 6 acids as well and should not be consumed more than thrice a week to avoid prolonged health issues.

11. Spinach:

Foods High in Omega 3 Fatty Acids - Spinach

It cannot come to you as a surprise that spinach has made it to the Omega 3 fatty acids foods list. It occupies a leading position among vegetables with a high nutrient content of the beneficial fat. Spinach might not be the only source to your nutrient needs, but when taken with other foodstuffs, it can help stabilize your levels of zinc, calcium, iron and Omega 3 fatty acids. Spinach helps reduce inflammation and hence keep things working well for your body. You can cook the vegetable as a curry or make a smoothie. Both taste equally great!

12. Yolks:

Foods High in Omega 3 Fatty Acids - Yolks

It might sound strange, egg, in this list of food rich in Omega 3 fatty acid. However, compared to other foodstuff, eggs contain at least 240 mg per egg. Besides these, they are also known to be rich in iron, vitamins and calcium. It shouldn’t be too hard for you to figure out that those are all the essential components needed to keep your system fired up and working on your fitness and help reduce the cholesterol levels. You do need to realize that most of the nutrient is in the yolk, so the egg whites can be ignored or cooked as your choice.

13. Walnuts:

Foods High in Omega 3 Fatty Acids - Walnuts

Omega 3 fatty acids food list is incomplete without walnut making into the scene. With a high content of 2664 mg per 100 grams, 66% of the nut is made of this beneficial acid. Not only are walnuts good for your health, but also keeps you safe from cardiovascular diseases. Besides, walnuts can prove to be a good source to curb your hunger, especially between two meals.

14. Cod Liver Oil:

Foods High in Omega 3 Fatty Acids - Cod Liver Oil

With 2664 mg per serving, cod liver oil is one of the healthiest choice you will make to gain all the beneficial fats that you need. On the other hand though, cod liver is also rich in Vitamin A and should not be taken more than needed, since too much of the vitamin isn’t good news for anyone. You can and should preferably choose the dish as a lunch routine, since this leaves more time for digestion of the food and gives you an edge, allowing you to stop gaining weight which you otherwise would if you had other fatty items like butter for lunch instead. The liver oil is available as a supplement as well, and is equally safe to consume.

15. Caviar:

Foods High in Omega 3 Fatty Acids - Caviar

Caviar mostly is known as a food rich in Omega 3 fatty acid. It consists of fish eggs and is delicious for the mouth. They load you with 1086 mg of the acid per serving. Being low in Omega 6 acids, it is a good dish to indulge in. Don’t bother about your health you can add this food in the list of omega 3 fatty acids foods that can support you strongly.

Now that you know the health benefits and the omega 3 fatty acids rich foods that help you achieve that decent level of regular fatty acid, you know what to add to your grocery list henceforth.

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