The Top Omega-3 Rich Foods in the World

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It’s no secret, omega-3 fats are great for the human body. Dozens of studies confirm the importance of these important fats within the diet of both humans and animals. However, many people are hoping to derive these benefits by loading up on supplements. Unfortunately, this isn’t the way to gain the full benefits of these therapeutic fats. Consuming more omega-3 rich seafood is the number one way to do this.

When we receive a supplement, there’s really no way to know the quality. Yes, companies can pledge a certain method of extraction, freshness, expiration date, and all of that. But does it guarantee you’re getting an oil that isn’t oxidized, degraded, and no longer good for the body? Absolutely not!

In fact, many supplements often do more harm than good. It is somewhat counterintuitive to extract and encapsulate certain nutrients. The fragile nature of omega-3 fatty acids makes it very difficult to provide a fresh extraction. Moreover, since EPA & DHA are so important for brain and cell membrane health, it’s really important to get the freshest form possible. When omega-3 fats like EPA and DHA degrade, they can form byproducts that are quite harmful to health.

This is one of the main reasons why some studies on omega-3’s in supplement form have failed. Yet, when consumption is higher in the diet, more positive effects are seen. So many of the known benefits for the brain, cardiovascular system, eyes, inflammation, arthritis, and more are missing in studies using supplements.

So what’s the Solution?

By now, you may be questioning all those old bottles of fish oils you have buried in the pantry. Fortunately, there’s an easy solution that doesn’t require purchasing any supplements. Just eat more fish! Not any type of fish, but those that are rich in omega-3 fats. Buying high quality, fresh (or frozen), wild-caught fish is the best way to gain the most valuable benefits. Try to steer clear of farm-raised due the higher levels of toxins.

Top Omega-3 Rich Seafood

This list consists of foods that are rich in EPA and DHA rather than than the plant-based alpha linolenic omega-3. ALA is certainly beneficial in small amounts, but DHA and EPA play more important roles in the body.


Salmon is definitely in the conversation for healthiest, most well-rounded food on the planet. Besides being packed with omega-3’s, it contains heart-healthy potassium, taurine, b-vitamins, vitamin D, carotenoids, protein, zinc, selenium, and much more. A 100-gram portion of fresh salmon contains around 3 grams of omega-3’s. This is more than several softgels of processed, possibly degraded fats. In addition, wild-caught salmon is usually one of the lowest foods in mercury.


If you can master preparing and making mackerel tasty, you’re in luck. Not only is mackerel extremely reasonably priced, but it’s very nutrient dense. It comes in as one of the top omega-3 rich seafood items in the world. Not only that, it is rich in B-6, B-12, phosphorus, magnesium, potassium, selenium, and extremely high in vitamin D.


Like mackerel, herring is rich in many important nutrients like vitamins, minerals, and omega-3’s. It is considered a fatty fish like salmon, but will not cause any weight gain. In fact, the fatty fish in general are great for anyone looking to maintain their weight. Omega-3 fats have a positive effect on the metabolism and may help fight against obesity.


Admittedly, sardines aren’t the most exciting, tasty, or thrilling food to eat. But if you can load up on the hot sauce or somehow manipulate the taste, they’re great to consume regularly. The vitamins, minerals, omega fats, protein, and nucleic acids make it one of the more nutrient dense foods around. Nucleic acids like RNA and DNA help to rebuild and repair tissues in the body. Furthermore, skinless and boneless sardines raised in clean water are very low in heavy metals and toxicity.

Incorporating more omega-3 rich seafood will help the body to have much more stability. Over time, evening out the imbalance of fatty acids can result in stronger, healthier cell membranes. The vast role that cell membranes play in health is incredible. When the fat ratios are out of whack, it can cause a slew of benign and serious health problems. With careful and consistent dietary changes, this can be improved.