What foods are high in omega 3
Pro Research Analysisby 
Searched over 200M research papers
Foods High in Omega-3 Fatty Acids
Oily Fish: Rich Source of Long-Chain Omega-3s
Oily fish are among the richest sources of long-chain omega-3 polyunsaturated fatty acids (LCn3), including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids are crucial for cardiovascular health and are primarily found in fish such as salmon, mackerel, sardines, and trout 123. Regular consumption of these fish is recommended to meet the dietary intake of omega-3s, as they provide significant amounts of EPA and DHA, which are beneficial for reducing triglycerides and potentially lowering the risk of coronary heart disease events 123.
Plant-Based Sources: Alpha-Linolenic Acid (ALA)
For those who prefer plant-based diets, alpha-linolenic acid (ALA) is a plant-derived omega-3 fatty acid found in foods such as flaxseeds, chia seeds, walnuts, and canola oil 123. Although ALA is not as potent as EPA and DHA, it can still contribute to cardiovascular health. Increasing ALA intake has been shown to slightly reduce the risk of cardiovascular events and arrhythmia 123.
Omega-3 Enriched Foods: Eggs and Chicken
Recent studies have explored the benefits of consuming omega-3 enriched foods, such as eggs and chicken meat. These foods are enriched with algae-sourced omega-3s, providing an alternative dietary source of these essential fatty acids. Regular consumption of omega-3 enriched eggs and chicken has been shown to significantly increase the omega-3 index in the blood and reduce diastolic blood pressure 4.
Dietary Supplements: Meeting Omega-3 Requirements
Given the challenges in meeting omega-3 requirements through diet alone, especially in populations with low fish consumption, dietary supplements can be a practical solution. Supplements containing fish oil or algal oil are commonly used to ensure adequate intake of EPA and DHA 1235. These supplements are particularly beneficial for individuals who do not consume enough omega-3-rich foods.
Conclusion
Incorporating a variety of omega-3-rich foods into the diet is essential for maintaining cardiovascular health and overall well-being. Oily fish, plant-based sources like flaxseeds and walnuts, and omega-3 enriched foods such as eggs and chicken are excellent options. For those unable to meet their omega-3 needs through diet alone, supplements can provide a reliable alternative. Regular consumption of these foods and supplements can help ensure adequate intake of these vital fatty acids.
Sources and full results
Most relevant research papers on this topic
Omega-3 fatty acids for the primary and secondary prevention of cardiovascular disease.
Increasing omega-3 fatty acid intake from fish and plants shows little or no effect on all-cause mortality, cardiovascular events, and stroke risk.
Meta-Analysis
Very Rigorous Journal
Highly CitedOmega-3 fatty acids for the primary and secondary prevention of cardiovascular disease.
Increasing omega-3 fatty acid intake from fish and plants does not show a significant reduction in all-cause mortality, cardiovascular events, or arrhythmia risk.
Meta-AnalysisVery Rigorous JournalHighly CitedOmega-3 fatty acids for the primary and secondary prevention of cardiovascular disease.
Increasing omega-3 fatty acid intake from fish and plants does not show a significant reduction in all-cause mortality, cardiovascular events, stroke, or adiposity.
Meta-AnalysisVery Rigorous JournalOmega-3 index and blood pressure responses to eating foods naturally enriched with omega-3 polyunsaturated fatty acids: a randomized controlled trial
Regular consumption of omega-3-enriched chicken-meat and eggs significantly increases the red cell omega-3 index and reduces diastolic blood pressure, offering a cost-effective alternative to fish-based omega-3 supplements.
RCT
Rigorous JournalU.S. adults are not meeting recommended levels for fish and omega-3 fatty acid intake: results of an analysis using observational data from NHANES 2003–2008
U.S. adults are not meeting recommended levels for fish and omega-3 fatty acid intake, suggesting supplementation may be necessary to meet these levels.
Observational StudyVery Rigorous JournalHighly CitedDietary sources of omega 3 fatty acids: public health risks and benefits
Omega-3 fatty acids from various sources have both public health benefits and risks, including potential health risks from mercury and other contaminants.
Systematic ReviewVery Rigorous JournalHighly CitedOmega-3 fatty acid addition during pregnancy.
Omega-3 fatty acid supplements during pregnancy may reduce preterm birth and possibly increase prolonged gestation, with potentially reduced perinatal death risks for infants.
Systematic ReviewVery Rigorous JournalHighly CitedDietary omega-3 fatty acid intake and cardiovascular risk.
Increased consumption of omega-3 fatty acids, particularly from marine sources, significantly decreases cardiovascular disease risk.
Highly CitedDietary omega-3 Fatty acids and psychiatry: mood, behaviour, stress, depression, dementia and aging.
Omega-3 fatty acids play a role in preventing depression, dementia, and cognitive decline, and their deficiency can accelerate cerebral ageing.
Highly Cited