15 omega-3-rich foods: Fish and vegetarian sources Health ConditionsHealth ConditionsAlzheimer's & DementiaAnxietyArthritisAsthma & AllergiesBreast CancerCancerCardiovascular HealthCOVID-19Dermatology & SkincareDiabetesEnvironment & SustainabilityExercise & FitnessEye HealthHeadache & MigraineHealth EquityHIV & AIDSHuman BiologyInflammatory Bowel DiseaseLeukemiaLGBTQIA+Men's HealthMental HealthMultiple Sclerosis (MS)NutritionParkinson's DiseasePsoriasisSexual HealthWomen's HealthDiscoverNewsLatest NewsOriginal SeriesMedical MythsHonest NutritionThrough My EyesNew Normal HealthPodcastsHow to understand chronic painWhat is behind vaccine hesitancy?The amazing story of hepatitis C, from discovery to cureNew directions in dementia researchCan psychedelics rewire a depressed, anxious brain?Why climate change matters for human healthToolsGeneral HealthDrugs A-ZHealth HubsHealth ToolsBMI Calculators and ChartsBlood Pressure Chart: Ranges and GuideBreast Cancer: Self-Examination GuideSleep CalculatorHealth ProductsAffordable Therapy OptionsBlood Pressure MonitorsDiabetic SuppliesFitness TrackersHome GymsGreen Cleaning ProductsHow to Shop for CBDQuizzesRA Myths vs FactsType 2 Diabetes: Managing Blood SugarAnkylosing Spondylitis Pain: Fact or FictionConnectAbout Medical News TodayWho We AreOur Editorial ProcessContent IntegrityConscious LanguageNewslettersSign UpFollow UsMedical News TodayHealth ConditionsDiscoverToolsConnectSubscribe The complete guide to omega-3-rich foodsMedically reviewed by Sade Meeks, MS, RD, Nutrition — By Kat Gál and Charlotte Lillis on June 30, 2022Omega-3 fatty acids are vital to proper cell functioning and play an important role in various bodily systems. Some food sources include fatty fish, seaweed, flaxseeds, and chia seeds. Omega-3s are a type of essential fatty acid, meaning people must obtain them from their diet. There are three main types of omega-3 fatty acids: DHA, EPA, and ALA. Fish and seafood sources of omega-3 tend to be higher in DHA and EPA, while plant sources are typically higher in ALA. Eating a variety of omega-3 foods is important for optimal health. Read more to learn about the health benefits of omega-3s, food sources, supplements, and more. Overview of omega-3 fatty acids Share on Pinterestalvarez/Getty ImagesThere are three main types of omega-3 fatty acids: alpha-linolenic acid (ALA) eicosapentaenoic acid (EPA)docosahexaenoic acid (DHA) While ALA is present in plant oils, DHA and EPA are in fish, krill, and algae. The body can convert ALA to EPA and DHA, but the conversion rate is less than 15%. Therefore, people may need to consume more of these to get enough omega-3s. Health benefits of omega-3 Omega-3 fatty acids are essential for both physical and mental health. Physical health benefits Omega-3s are an integral component of cells and help them function effectively. They also help form signaling molecules called eicosanoids, which play a vital role in the:Cardiovascular system: This includes the heart, blood vessels, and blood.Pulmonary system: This is the lungs, airways, and blood vessels.Immune system: This includes the bone marrow, spleen, lymphatic system, and white blood cells.Endocrine system: This includes the pancreas, adrenal glands, thyroid gland, pituitary gland, and hormones. Mental health benefits According to a 2020 review, omega-3 also plays an important role in brain development, functioning, and aging. The review states that polyunsaturated fats (PUFAs) — including omega-3 and omega-6 — make up 20% of the brain’s overall weight. The review also notes that an omega-3 deficiency has links to an increased risk of developing a range of mental health conditions. These include depression, bipolar disorder, and attention-deficit/hyperactivity disorder (ADHD). The authors add that increasing one’s intake of omega-3 may beneficially affect neurodegenerative disorders such as Alzheimer’s disease. Fish and seafood sources Fatty, oily fish is an excellent source of DHA and EPA. The following types of fish are some of the best sources of these fatty acids. For each fish below, the serving size is 3 ounces (oz). 1 Mackerel Mackerel is a small, fatty fish that people commonly eat smoked. One serving of mackerel contains:0.59 grams (g) of DHA0.43 g of EPA Along with omega-3s, mackerel is rich in selenium and vitamin B12. 2 Salmon Salmon is a popular and nutritious fish. There are several differences between wild and farmed salmon, and their DHA and EPA content can vary. One serving of farmed salmon contains:1.24 g of DHA0.59 g of EPA One serving of wild salmon contains:1.22 g of DHA0.35 g of EPA It also contains high levels of protein, magnesium, potassium, selenium, and B vitamins. Learn more about the differences between wild and farmed salmon here. 3 Seabass Seabass is a mild white fish that is particularly popular in Japan. One serving of seabass contains:0.47 g of DHA0.18 g of EPA It also provides protein, selenium, calcium, and phosphorus. 4 Oysters Oysters are a type of shellfish that restaurants tend to serve as an appetizer or snack. Unlike many other seafood sources, oysters contain all three major classes of omega-3s. One serving of oysters contains:0.14 g of ALA0.23 g of DHA0.30 g of EPA They are also rich in zinc and vitamin B12. 5 Sardines Sardines are small, oily fish that are particularly dense and meaty. They are usually sold in cans. One serving of canned sardines contains:0.74 g of DHA0.45 g of EPA They are also a good source of selenium and vitamins B12 and D. 6 Shrimp People around the world eat shrimp as both an appetizer and a component of many meals. One serving of shrimp contains:0.12 g of DHA0.12 g of EPA It is also rich in protein and potassium. Vegetarian and vegan sources Below are some vegetarian and vegan food sources of omega-3. 1 Seaweed and algae Seaweed, nori, spirulina, and chlorella are different forms of algae that many people eat for their health benefits. Algae and seaweed are important sources of omega-3 for people on a vegetarian or vegan diet because they are one of the few plant foods containing both DHA and EPA. The DHA and EPA content varies depending on the type of algae and the particular product. There are many ways to include these foods in the diet. For example:nori is the seaweed used in sushidried seaweed is a tasty, crispy snackchlorella and spirulina make a nutritious addition to smoothies Seaweed is also rich in protein, and it may have antidiabetic, antioxidant, and antihypertensive properties. People can find chlorella and spirulina in health-food stores or online. 2 Chia seeds Chia seeds are an excellent plant-based source of ALA omega-3 fatty acids. They are also high in fiber and protein. They contain 5.055 g of ALA per 1-oz serving. People can use these seeds as an ingredient in granola, salads, or smoothies, or they can mix them with milk or yogurt to make chia pudding. Mixing chia seeds with water can also serve as an egg substitute. 3 Hemp seeds Hemp seeds contain 2.605 g of ALA in every 3 tablespoons (tbsp). They are also rich in many nutrients, including:proteinmagnesiumironzinc 4 Flaxseeds Flaxseed oil contains 6.703 g of ALA per tbsp. Flaxseeds are rich in many nutrients, including:fiberproteinmagnesiummanganese As with chia seeds, people can mix flaxseeds with water to create a vegan egg replacement. It is also easy to incorporate them into the diet by adding them to oatmeal, cereal, or salad. 5 Walnuts Walnuts are an excellent source of healthful fats, including ALA omega-3 fatty acids. They contain 3.346 g of ALA per cup. People can enjoy walnuts on their own, in granola, or in a trail mix, snack bar, yogurt, salad, or cooked dish. 6 Edamame Edamame beans are immature soybeans that are particularly popular in Japan. They are rich in both omega-3s and protein. A half-cup of frozen edamame beans contains 0.28 g of ALA. Boiled or steamed edamame beans work well in a salad or as a side dish. 7 Kidney beans Kidney beans are one of the most common beans to include in meals or eat as a side dish. People can add them to curries or stews or eat them with rice. They contain 0.10 g of ALA per half-cup. 8 Soybean oil Soybeans are popular legumes from Asia. Many people use soybean oil for cooking. Soybean oil contains 0.92 g of ALA per tbsp. It is also a good source of:vitamin B2magnesiumpotassiumfolatevitamin K 9 Wheat germ Wheat germ is the internal part of the wheat grain. It has a mild, nutty flavor, making it suitable as a topping for salads, cereals, or yogurt. One cup of wheat germ contains 6.91 g of ALA. Wheat germ is also high in Vitamin B1, Vitamin B6, and folate. Fortified foods and beverages Some foods and beverages are not naturally high in omega-3s, so manufacturers may add the nutrient to the product. A person may be able to buy omega-3 fortified versions of:fruit juicesbreadeggsmilk yogurtbutter, margarine, and spreadsoilsbaby food Omega-3 supplements People who cannot meet their omega-3 dietary requirements and those who experience high levels of inflammation may benefit from taking omega-3 supplements. There are several types of omega-3 supplements to choose from, including:Fish oil: Fish oil is the most common omega-3 supplement, and it offers the highest available dose. Fish oil supplements include both DHA and EPA.Cod liver oil: Cod liver oil is rich in DHA and EPA omega-3s.Krill oil: Krill oil is another seafood oil that is rich in DHA and EPA.Algae oil: For people following a vegetarian or vegan diet, algae oils are an excellent source of omega-3s. However, they contain a lower dose than most fish oil supplements, so people may need to take more of them. ALA supplements: Flaxseed, chia seed, and hemp seed supplements contain only the plant-based omega-3 ALA, which is not sufficient on its own. Although ALA supplements are not a substitute for fish or algae oil, they can be a good addition to the diet. The amount of omega-3 in each of the above supplements depends on the type of supplement and the specific brand. Certain plant-based supplements, such as some algae and ALA supplements, include gelatin and are not suitable for vegetarians and vegans. People should always read supplement labels carefully. Summary Omega-3 fatty acids are an essential dietary component and help to maintain proper cell functioning throughout the body. Research suggests they also play an important role in brain functioning and mental health. A healthy diet is one that includes the three types of omega-3: DHA, EPA, and ALA. Fish and seafood tend to be high in DHA and EPA. Plant sources are typically abundant in ALA, although seaweed and algae also contain EPA and DHA, making them a healthy option for people following a vegetarian or vegan diet. Last medically reviewed on June 30, 2022Nutrition / DietObesity / Weight Loss / FitnessVegan / Vegetarian 8 sourcescollapsedMedical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.Admassu, H., et al. (2017). Bioactive peptides derived from seaweed protein and their health benefits: Antihypertensive, antioxidant, and antidiabetic properties.https://onlinelibrary.wiley.com/doi/abs/10.1111/1750-3841.14011FoodData central. (n.d.).https://fdc.nal.usda.gov//index.htmlLange, K. W. (2020). Omega-3 fatty acids and mental health [Abstract].https://www.sciencedirect.com/science/article/pii/S241464472030004XMunekata, P. E. S., et al. (2020). Nutritional characterization of sea bass processing by-products.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7072636/Omega-3 fatty acids. (2022).https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/Omega-3 supplements: In depth. (2018).https://www.nccih.nih.gov/health/omega3-supplements-in-depthRocha, C. P., et al. (2021). Seaweeds as valuable sources of essential fatty acids for human nutrition.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8124752/USDA national nutrient database for standard reference release 28. (2016).https://ods.od.nih.gov/pubs/usdandb/ALA-Content.pdfFEEDBACK:Medically reviewed by Sade Meeks, MS, RD, Nutrition — By Kat Gál and Charlotte Lillis on June 30, 2022 Latest newsWhat sets 'SuperAgers' apart? 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