12 Foods That Are Very High in Omega-3
You can get high amounts of omega-3 fats from fatty fish, algae, and several high-fat plant foods.
Here is a list of 12 foods that are very high in omega-3.
1. Mackerel (4,107 mg per serving)
Mackerel are small, fatty fish.
In Western countries, they are commonly smoked and eaten as whole fillets.
What's more, these fish are delicious and require little preparation.
Omega-3 content: 4,107 mg in one piece of salted mackerel, or 5,134 mg per 3.5 ounces (100 grams) (4)
2. Salmon (4,123 mg per serving)
Salmon is one of the most nutrient-dense foods on the planet.
Studies show that people who regularly eat fatty fish, such as salmon, have a lower risk of diseases like heart disease, dementia, and depression (7Trusted Source, 8Trusted Source, 9Trusted Source, 10Trusted Source).
Omega-3 content: 4,123 mg in half a fillet of cooked, farmed Atlantic salmon, or 2,260 mg in 3.5 ounces (100 grams) (5)
3. Cod Liver Oil (2,682 mg per serving)
Cod liver oil is more of a supplement than a food.
As the name implies, it is oil extracted from the livers of codfish.
Therefore, taking just one tablespoon of cod liver oil more than satisfies your need for three incredibly important nutrients.
However, don't take more than one tablespoon at a time, as too much vitamin A can be harmful.
Omega-3 content: 2,682 mg per tablespoon (11)
4. Herring (946 mg per serving)
Herring is a medium-sized, oily fish. It is often cold-smoked, pickled, or precooked, then sold as a canned snack.
Smoked herring is a popular breakfast food in countries like England, where it's served with eggs and called kippers.
Omega-3 content: 946 mg per medium fillet (40 grams) of kippered Atlantic herring, or 2,366 mg per 3.5 ounces (100 grams) (12)
5. Oysters (370 mg per serving)
Shellfish are among the most nutritious foods you can eat.
In fact, oysters contain more zinc than any other food on the planet. Just 6 raw eastern oysters (3 ounces or 85 grams) pack 293% of the RDI for zinc, 70% for copper, and 575% for vitamin B12 (13, 14).
Oysters can be eaten as an appetizer, snack, or whole meal. Raw oysters are a delicacy in many countries.
Omega-3 content: 370 mg in 6 raw, eastern oysters, or 435 mg per 3.5 ounces (100 grams) (13)
6. Sardines (2,205 mg per serving)
Sardines are very small, oily fish that are commonly eaten as a starter, snack, or delicacy.
They're highly nutritious, especially when eaten whole. They contain almost every nutrient your body needs.
Omega-3 content: 2,205 mg per cup (149 grams) of canned Atlantic sardines, or 1,480 mg per 3.5 ounces (100 grams) (15)
7. Anchovies (951 mg per serving)
Anchovies are tiny, oily fish often bought dried or canned.
Usually eaten in very small portions, anchovies can be rolled around capers, stuffed in olives, or used as pizza and salad toppings.
Because of their strong taste, they are also used to flavor many dishes and sauces, including Worcestershire sauce, remoulade, and Caesar dressing.
Omega-3 content: 951 mg per can (2 ounces, or 45 grams) of canned European anchovies, or 2,113 mg per 3.5 ounces (100 grams) (16)
8. Caviar (1,086 mg per serving)
Caviar consists of fish eggs, or roe.
Widely regarded as a luxurious food item, caviar is most often used in small quantities as a starter, taster, or garnish.
Omega-3 content: 1,086 mg per tablespoon (14.3 grams), or 6,786 mg per 3.5 ounces (100 grams) (17)
9. Flax Seeds (2,350 mg per serving)
Flax seeds are small brown or yellow seeds. They are often ground, milled, or used to make oil.
These seeds are by far the richest whole-food source of the omega-3 fat alpha-linolenic acid (ALA). Therefore, flaxseed oil is often used as an omega-3 supplement.
Flax seeds are also a good source of in fiber, magnesium, and other nutrients. They have a great omega-6 to omega-3 ratio compared with most oily plant seeds (18, 19, 20Trusted Source, 21Trusted Source).
10. Chia Seeds (5,060 mg per serving)
A standard 1-ounce (28-gram) serving of chia seeds contains 5 grams of protein, including all eight essential amino acids.
Omega-3 content: 5,060 mg per ounce (28 grams) (22)
11. Walnuts (2,570 mg per serving)
Make sure not to remove the skin, as it packs most of walnuts' phenol antioxidants, which offer important health benefits.
Omega-3 content: 2,570 mg per ounce (28 grams), or about 14 walnut halves (23)
12. Soybeans (1,241 mg per serving)
Soybeans are a good source of fiber and vegetable protein.
They are also a good source of other nutrients, including riboflavin, folate, vitamin K, magnesium, and potassium (24).
Omega-3 content: 670 mg in a 1/2 cup (47 grams) of dry roasted soybeans, or 1,443 mg per 3.5 ounces (100 grams) (24)
13. Other Foods?
Keep in mind that sections 1–8 discuss foods that contain the omega-3 fats EPA and DHA, which are found in some animal foods, seafood, and algae.
Conversely, sections 9–12 handle foods that provide the omega-3 fat ALA, which is inferior to the other two.
Although not as high in omega-3 as the foods above, many other foods contain decent amounts.
These include pastured eggs, omega-3-enriched eggs, meats and dairy products from grass-fed animals, hemp seeds, and vegetables like spinach, Brussels sprouts, and purslane.
The Bottom Line
As you can see, it's relatively easy to obtain plenty of omega-3s from whole foods.
Omega-3s provide numerous health benefits, such as fighting inflammation and heart disease.
However, if you don't eat many of these foods and think you may be lacking in omega-3s, consider taking omega-3 supplements.
Reposted with permission from our media associate Healthline.
- 8 Gluten-Free Grains That Are Super Healthy - EcoWatch ›
- Can Ginger and Turmeric Help Fight Pain and Sickness? - EcoWatch ›
- How Much Caffeine Does Tea Have Compared with Coffee? - EcoWatch ›
New fossils uncovered in Argentina may belong to one of the largest animals to have walked on Earth.
- Groundbreaking Fossil Shows Prehistoric 15-Foot Reptile Tried to ... ›
- Skull of Smallest Known Dinosaur Found in 99-Million-Year Old Amber ›
- Giant 'Toothed' Birds Flew Over Antarctica 40 Million Years Ago ... ›
- World's Second-Largest Egg Found in Antarctica Probably Hatched ... ›
EcoWatch Daily Newsletter
- Pruitt Guts the Clean Power Plan: How Weak Will the New EPA ... ›
- It's Official: Trump Administration to Repeal Clean Power Plan ... ›
- 'Deadly' Clean Power Plan Replacement ›
By Jonathan Runstadler and Kaitlin Sawatzki
Over the course of the COVID-19 pandemic, researchers have found coronavirus infections in pet cats and dogs and in multiple zoo animals, including big cats and gorillas. These infections have even happened when staff were using personal protective equipment.
- Gorillas in San Diego Test Positive for Coronavirus - EcoWatch ›
- Wildlife Rehabilitators Are Overwhelmed During the Pandemic. In ... ›
- Coronavirus Pandemic Linked to Destruction of Wildlife and World's ... ›
- Utah Mink Becomes First Wild Animal to Test Positive for Coronavirus ›
By Peter Giger
The speed and scale of the response to COVID-19 by governments, businesses and individuals seems to provide hope that we can react to the climate change crisis in a similarly decisive manner - but history tells us that humans do not react to slow-moving and distant threats.
A Game of Jenga<p>Think of it as a game of Jenga and the planet's climate system as the tower. For generations, we have been slowly removing blocks. But at some point, we will remove a pivotal block, such as the collapse of one of the major global ocean circulation systems, for example the Atlantic Meridional Overturning Circulation (AMOC), that will cause all or part of the global climate system to fall into a planetary emergency.</p><p>But worse still, it could cause runaway damage: Where the tipping points form a domino-like cascade, where breaching one triggers breaches of others, creating an unstoppable shift to a radically and swiftly changing climate.</p><p>One of the most concerning tipping points is mass methane release. Methane can be found in deep freeze storage within permafrost and at the bottom of the deepest oceans in the form of methane hydrates. But rising sea and air temperatures are beginning to thaw these stores of methane.</p><p>This would release a powerful greenhouse gas into the atmosphere, 30-times more potent than carbon dioxide as a global warming agent. This would drastically increase temperatures and rush us towards the breach of other tipping points.</p><p>This could include the acceleration of ice thaw on all three of the globe's large, land-based ice sheets – Greenland, West Antarctica and the Wilkes Basin in East Antarctica. The potential collapse of the West Antarctic ice sheet is seen as a key tipping point, as its loss could eventually <a href="https://science.sciencemag.org/content/324/5929/901" target="_blank">raise global sea levels by 3.3 meters</a> with important regional variations.</p><p>More than that, we would be on the irreversible path to full land-ice melt, causing sea levels to rise by up to 30 meters, roughly at the rate of two meters per century, or maybe faster. Just look at the raised beaches around the world, at the last high stand of global sea level, at the end of the Pleistocene period around 120,0000 years ago, to see the evidence of such a warm world, which was just 2°C warmer than the present day.</p>
Cutting Off Circulation<p>As well as devastating low-lying and coastal areas around the world, melting polar ice could set off another tipping point: a disablement to the AMOC.</p><p>This circulation system drives a northward flow of warm, salty water on the upper layers of the ocean from the tropics to the northeast Atlantic region, and a southward flow of cold water deep in the ocean.</p><p>The ocean conveyor belt has a major effect on the climate, seasonal cycles and temperature in western and northern Europe. It means the region is warmer than other areas of similar latitude.</p><p>But melting ice from the Greenland ice sheet could threaten the AMOC system. It would dilute the salty sea water in the north Atlantic, making the water lighter and less able or unable to sink. This would slow the engine that drives this ocean circulation.</p><p><a href="https://www.carbonbrief.org/atlantic-conveyor-belt-has-slowed-15-per-cent-since-mid-twentieth-century" target="_blank">Recent research</a> suggests the AMOC has already weakened by around 15% since the middle of the 20th century. If this continues, it could have a major impact on the climate of the northern hemisphere, but particularly Europe. It may even lead to the <a href="https://ore.exeter.ac.uk/repository/handle/10871/39731?show=full" target="_blank" rel="noopener noreferrer">cessation of arable farming</a> in the UK, for instance.</p><p>It may also reduce rainfall over the Amazon basin, impact the monsoon systems in Asia and, by bringing warm waters into the Southern Ocean, further destabilize ice in Antarctica and accelerate global sea level rise.</p>
The Atlantic Meridional Overturning Circulation has a major effect on the climate. Praetorius (2018)
Is it Time to Declare a Climate Emergency?<p>At what stage, and at what rise in global temperatures, will these tipping points be reached? No one is entirely sure. It may take centuries, millennia or it could be imminent.</p><p>But as COVID-19 taught us, we need to prepare for the expected. We were aware of the risk of a pandemic. We also knew that we were not sufficiently prepared. But we didn't act in a meaningful manner. Thankfully, we have been able to fast-track the production of vaccines to combat COVID-19. But there is no vaccine for climate change once we have passed these tipping points.</p><p><a href="https://www.weforum.org/reports/the-global-risks-report-2021" target="_blank">We need to act now on our climate</a>. Act like these tipping points are imminent. And stop thinking of climate change as a slow-moving, long-term threat that enables us to kick the problem down the road and let future generations deal with it. We must take immediate action to reduce global warming and fulfill our commitments to the <a href="https://www.ipcc.ch/sr15/" target="_blank" rel="noopener noreferrer">Paris Agreement</a>, and build resilience with these tipping points in mind.</p><p>We need to plan now to mitigate greenhouse gas emissions, but we also need to plan for the impacts, such as the ability to feed everyone on the planet, develop plans to manage flood risk, as well as manage the social and geopolitical impacts of human migrations that will be a consequence of fight or flight decisions.</p><p>Breaching these tipping points would be cataclysmic and potentially far more devastating than COVID-19. Some may not enjoy hearing these messages, or consider them to be in the realm of science fiction. But if it injects a sense of urgency to make us respond to climate change like we have done to the pandemic, then we must talk more about what has happened before and will happen again.</p><p>Otherwise we will continue playing Jenga with our planet. And ultimately, there will only be one loser – us.</p>
By John R. Platt
The period of the 45th presidency will go down as dark days for the United States — not just for the violent insurgency and impeachment that capped off Donald Trump's four years in office, but for every regressive action that came before.
- Biden Announces $2 Trillion Climate and Green Recovery Plan ... ›
- How Biden and Kerry Can Rebuild America's Climate Leadership ... ›
- Biden's EPA Pick Michael Regan Urged to Address Environmental ... ›
- How Joe Biden's Climate Plan Compares to the Green New Deal ... ›