Salmon Salmon is one of the best sources of EPA and DHA omega-3s, with around 2.2 grams per 3.5-ounce (100g) serving. It supports heart health, reduces inflammation, and improves brain function.
Walnuts Walnuts contain ALA (alpha-linolenic acid), a plant-based omega-3, with about 2.5 grams per ounce (28g). They are also great for brain health, thanks to their antioxidants and healthy fats.
Chia Seeds These tiny seeds are packed with ALA omega-3s, providing 5 grams per ounce (28g). They also offer fiber and protein, making them a great addition to smoothies, yogurt, or oatmeal.
Flaxseeds Flaxseeds are one of the richest plant-based omega-3 sources, with 7.3 grams per tablespoon of ground flaxseeds. They also help with digestion and hormone balance.
Sardines These small fish are loaded with EPA and DHA omega-3s, providing about 2 grams per 3.5 ounces (100g). They are also high in calcium and vitamin D for bone health.
Hemp Seeds Hemp seeds contain over 3 grams of ALA omega-3s per tablespoon, along with protein, magnesium, and fiber. They’re perfect for sprinkling over salads, yogurt, or smoothies.
Seaweed & Algae For plant-based eaters, seaweed and algae are one of the few vegan sources of DHA and EPA. Algal oil supplements also provide a direct form of these essential fats.
7 Tasty Foods Rich in Omega-3s for Brain and Heart Health