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.
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EcoWatch Daily Newsletter
By Jeff Masters, Ph.D.
Tropical Storm Josephine Also No Threat to Land<p>Meanwhile, the season's record-earliest tenth named storm, Tropical Storm Josephine, was also struggling with high wind shear as it traced out a path over the open ocean.</p><p>At 5 a.m. EDT Saturday, Josephine was located about 310 miles east of the northern Leeward Islands, moving west-northwest at 15 mph with top sustained winds at 45 mph. Josephine is expected to bring one to three inches of rain over portions of the northern Leeward Islands, the Virgin Islands, and Puerto Rico over the weekend. Josephine will encounter steadily rising wind shear through Monday, peaking at a very high 30 – 35 knots. This high shear is likely to destroy Josephine's circulation by Monday, before the storm can affect any other land areas.</p><p><em>Reposted with permission from <a href="https://yaleclimateconnections.org/2020/08/tropical-storm-kyle-forms-unlikely-to-affect-land/" target="_blank">Yale Climate Connections</a>. </em><em></em></p>
By Ute Eberle
In May 2017, shells started washing up along the Ligurian coast in Italy. They were small and purple and belonged to a snail called Janthina pallida that is rarely seen on land. But the snails kept coming — so many that entire stretches of the beach turned pastel.
The Ligurian coast has been swept by snails turning its color pastel.
A World Between Worlds<p>The neuston comprises a multitude of weird and wonderful creatures. </p><p>Many, like the Portuguese man-of-war, which paralyzes its prey with venomous tentacles up to 30 meters long, are colored an electric shade of blue, possibly to protect themselves against the sun's UV rays, or as camouflages against predators.</p><p>There are also by-the-wind sailors, flattish creatures that raise chitin shields from the water like sails; slugs known as sea dragons that cling to the water's surface from below with webbed appendages; barnacles that build bubble rafts as big as dinner plates; and the world's only marine insects, a relation of the pond skater.</p><p>They live "between the worlds" of the sea and sky, as Federico Betti, a marine biologist at the University of Genoa, puts it. From below, predators lurk. From above, the sun burns. Winds and waves toss them about. Depending on the weather, their environment may be warm or cool, salty or less so.</p>
Sea snails can make up the neuston.
Velella velella jellyfish living on the surface of the ocean.<p>But now, they face another — manmade — threat from nets designed to catch trash. A project called <a href="https://theoceancleanup.com/" target="_blank">The Ocean Cleanup</a>, run by Dutch inventor Boyan Slat, has raised millions of dollars in donations and sponsorship to deploy long barriers with nets that will drift across the ocean in open loops to sweep up floating garbage. </p>
Collecting With the Current<p>"Plastic could outweigh fish in the oceans by 2050. To us, that future is unacceptable," <a href="https://www.dw.com/en/green-entrepreneur-sets-sights-on-great-pacific-garbage-patch/a-38855785" target="_blank">The Ocean Cleanup</a> declares on its website.</p><p>But Rebecca Helm, a marine biologist at the University of North Carolina, and one of the few scientists to study this ecosystem, fears that The Ocean Cleanup's proposal to remove 90% of the plastic trash from the water could also virtually wipe out the neuston.</p><p>One focus of Helm's studies is where these organisms congregate. "There are places that are very, very concentrated and areas of little concentration, and we're trying to figure out why," says Helm.</p><p>One factor is that the neuston floats with ocean currents, and Helm worries that it might collect in the exact same spots as marine plastic pollution. "Our initial data show that regions with high concentrations of plastic are also regions with high concentrations of life."</p>
Waste collection in the Pacific Ocean heralded by The Ocean Cleanup.<p>The Ocean Cleanup says Helm's concerns are based on "misguided assumptions."</p><p>"It's true that neustonic organisms will be trapped in the barriers," says Gerhard Herndl, professor of Aquatic Biology at the University of Vienna and one of project's scientific advisors. "But these organisms have dangerous lives. They're adapted to high losses because they get washed ashore in storms and they have high reproductive rates. If they didn't, they'd already be extinct."</p><p>Helm says they just don't know how quickly these creatures reproduce, and in any case recovering from passing storm is very different from surviving The Ocean Clean Up's systems which could be in place for years.</p>
Communication Breakdown<p>The Ocean Cleanup invited Helm to a symposium on the topic in December, where both sides presented their points of views and didn't seem to find much common ground. Since then, direct communication between them has stopped, says Helm. "They're not interested in talking to me anymore."</p><p>Both sides agree that much is still unknown about the neuston. But one thing that has been established is that most of the oceans' fish spend part of their lifecycle in the neuston. "More than 90% of marine fish species produce floating eggs that persist on the surface until hatching," Betti says.</p><p>The Ocean Cleanup has undertaken one of the few studies into this ecosystem, collecting data on the neuston on the relative abundance of neuston and floating plastic debris in the eastern North Pacific Ocean during a 2019 expedition to the Pacific Garbage Patch, an area where plastic pollution has accumulated on a vast scale. But it is not yet sharing what it has found. The information was being prepared for publication in an as of yet unspecified journal, probably some time next year, an Ocean Cleanup spokesperson said. </p>
Inshore Solution?<p>Helm believes the best way to tackle the marine plastic problem would be to position the barriers closer to land — across river mouths and bays — to catch garbage before it reaches the sea.</p><p>"Stopping the flow of plastic into the ocean is the most cost-effective — and literally effective — way to ensure that it's not entering our environment," she says. </p><p>As for the plastic already floating in open waters, she does not believe it is worth sacrificing parts of neuston and wants to see more research first. </p><p>The Ocean Cleanup has made barriers across rivers a part of its mission. But it is also going ahead with its original vision of pulling trash from the open water. In late 2018, the project deployed a 600-meter, u-shaped prototype net into the <a href="https://www.dw.com/en/environment-conservation-plastic-oceans/a-54436603" target="_blank">Great Pacific Garbage Patch</a>. </p><p>The system ran into difficulties, failing to retain plastic as hoped, and needing to be brought shore for repairs and a design upgrade, after which Ocean Cleanup says it gathered haul of plastic that it will recycle and resell to help fund future operations.</p><p>Over the next two years, the project hopes to deploy up to 60 such barriers to collect drifting flotsam. Helm isn't the only one concerned about these plans.</p><p><span></span>"We should think twice about every action we take in the sea," Betti says. "In nature, nothing is as easy as we think, and often, we've done a lot of damage while trying to do a good thing."</p><p><em>Reposted with permission from <a href="https://www.dw.com/en/environment-conservation-plastic-oceans/a-54436603" target="_blank">Deutsche Welle</a>.<a href="https://www.ecowatch.com/r/entryeditor/2646992655#/" target="_self"></a></em><em></em></p>
By Hope Dickens
Molly Craig's day begins with feeding hungry baby birds at 6 a.m. The birds need to be fed every 15 minutes until 7 at night. If she's not feeding them, other staff at the Fox Valley Wildlife Center in Elburn, Illinois take turns helping the hungry orphans.
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"Forests are the lungs of our land, purifying the air and giving fresh strength to our people," said former U.S. president, Franklin Roosevelt.
So the FAO is using Twitter to remind the world of these five hidden benefits of forests.
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