Top 15 Foods Highly Rich in Omega 3

This article is reviewed by an expert

omega 3 foods - livayur

Do you want to boost your brain power, support heart health, and reduce inflammation? Look no further than Omega 3-rich foods. Omega-3 fatty acids are essential nutrients our bodies need but cannot produce independently. It means we must get them through our diet.

Luckily, plenty of delicious and nutritious foods are packed with this powerhouse nutrient. This article explores the top 15 foods highly rich in Omega-3 and how you can easily incorporate them into your daily diet.

So, let’s dive in and discover the incredible benefits of Omega 3-rich foods.

Daily requirement of omega-3 fatty acids in the human body

Omega-3 fatty acids have three main types:

  • Alpha-linolenic acid (ALA)
  • Eicosapentaenoic acid (EPA)
  • Docosahexaenoic acid (DHA)

Experts have only established the average daily intake amount for alpha-linolenic acid (ALA), which is as follows:

Life stageRecommended amount
Boys 9–13 years1.2 g
Girls 9–13 years1.0 g
Teen boys 14–18 years1.6 g
Teen girls 14–18 years1.1 g
Men1.6 g
Women1.1 g
Pregnant teens and women1.4 g
Breastfeeding teens and women1.3 g

15 Best and healthy sources of omega-3 fatty acids

Here are 15 healthy sources of omega-3 fatty acids:

1. Chia Seeds

Chia seeds are loaded with omega-3s, fiber, and antioxidants. They can be easily added to smoothies, oatmeal, yogurt, or sprinkled on top of salads.

2. Flaxseeds

Like chia seeds, flaxseeds are also a rich source of omega-3s. You can ground and add them to baked goods, smoothies, and oatmeal.

3. Hemp Seeds

Hemp seeds contain protein, fiber, and omega-3s. They are nutty and can be sprinkled on top of salads, soups, or smoothies.

4. Walnuts

Walnuts are excellent when it comes to omega-3s, protein, and fiber. They can be added to yogurt or consumed as a snack.

walnuts - omega 3 rich foods

5. Algae Oil

Algae oil is a plant-based source of omega-3s, commonly used as a vegan alternative to fish oil. It can be used for cooking or as a supplement.

6. Canola Oil

Canola oil is an excellent source of omega-3 fatty acids, specifically ALA.

7. Brussels Sprouts

Brussels sprouts are a cruciferous vegetable rich in nutrients, including omega-3s.

8. Spinach

Spinach is a leafy green vegetable loaded with omega-3s. It can be added to salads or sautéed as a side dish.

9. Soybeans

Soybeans are another healthy source of omega-3 fatty acids, particularly ALA.

10. Soy Milk

Soy milk is a plant-based milk fortified with nutrients, including omega-3s. It can be used instead of dairy milk in recipes or enjoyed independently.

11. Tofu

Tofu is made from soybeans and is a good source of omega-3s. It can be used instead of meat in recipes or added to stir-fries or salads.

12. Yogurt

Yogurt is another healthy source of omega-3s that you can readily consume any time you like.

13. Mustard Seeds

Mustard seeds are a good source of omega-3s and can be added to sauces and dressings or used as a spice in cooking.

14. Cauliflower

Cauliflower is a cruciferous vegetable rich in omega-3s. It can be roasted, sauteed, or steamed and served as a side dish.

15. Olive Oil

Olive oil is a healthy fat rich in omega-3s and can be used for cooking or as a salad dressing.

What are the Health benefits of omega-3 fatty acids

Here’s how omega-3 fatty acids can positively affect your body.

1. Improves brain function and mood

Research has shown that omega-3s can help reduce symptoms of anxiety, depression and ADHD and can also improve memory and cognitive function in adults.

omega 3 benefits - improves brain function and mood

2. Reduces the risk of heart disease

Omega-3s have anti-inflammatory properties that help reduce the risk of plaque build-up in the arteries, lower triglycerides, and blood pressure, and improve the function of blood vessels.

3. Offers anti-inflammatory effects

It can benefit people with arthritis and asthma and reduce joint pain and stiffness.


1. What are the benefits of omega-3 for women?

Besides its regular advantages, Omega-3 helps older women with benefits related to cognition and mobility.

2. What are the benefits of omega-3 for the skin?

The anti-inflammatory properties of Omega-3s help reduce redness, swelling, and acne. They can also improve skin hydration and elasticity.

3. What are the benefits of omega-3 for men?

Omega-3 can benefit men by reducing the risk of heart disease, improving brain function, and reducing inflammation

4. What is omega-3?

Omega-3 is a polyunsaturated fatty acid that promotes overall health. You can find it in many foods and supplements.

5. What are some omega-3 foods available in India?

Omega-3 foods in India include nuts and seeds such as flaxseeds, chia seeds, and walnuts.


Omega-3 is essential for maintaining good heart health and brain function and reducing inflammation. And the best part is that you don’t have to rely on supplements to get your daily dose of omega-3. You can enjoy delicious foods naturally rich in this important nutrient.

So, what are you waiting for? Add these omega-3 foods to your diet and feel the positive effects on your health. Remember, a balanced diet is key to living a healthy and happy life, and omega-3 is an important component of that diet.

The information provided here has no relevance to Ayurveda and is more from a healthy lifestyle perspective. It is not intended to replace professional medical advice or treatment.


  1. Omega-3 Fatty Acids.
  2. Role of Omega-3 fatty acid in our body.
  3. Omega-3 fatty acids for nutrition and medicine: considering microalgae oil as a vegetarian source of EPA and DHA.
  4. Purslane Weed (Portulaca oleracea): A Prospective Plant Source of Nutrition, Omega-3 Fatty Acid, and Antioxidant Attributes. 10 February 2014
  5. The Effects of Probiotic Soymilk Fortified with Omega-3 on Blood Glucose, Lipid Profile, Haematological and Oxidative Stress, and Inflammatory Parameters in Streptozotocin Nicotinamide-Induced Diabetic Rats. 11 August 2015
  6. Vegan Guide to Omega-3s. 08 May 2015
  7. Glucosinolates and Omega-3 Fatty Acids from Mustard Seeds: Phytochemistry and Pharmacology. 1 September 2022
  8. Growth and yield of cauliflower as influenced by NPKZnB fertilizers. 29 October 2019
  9. The role of omega-3 fatty acids contained in olive oil on chronic inflammation.
  10. The Importance of Marine Omega-3s for Brain Development and the Prevention and Treatment of Behavior, Mood, and Other Brain Disorders. 04 August 2020
  11. Sea Change for Marine Omega-3s: Randomized Trials Show Fish Oil Reduces Cardiovascular Events.
  12. The effect of omega-3 polyunsaturated fatty acid intake on blood levels of omega-3s in people with chronic atherosclerotic disease: a systematic review. 07 March 2023
  13. A High Omega-3 Fatty Acid Multinutrient Supplement Benefits Cognition and Mobility in Older Women: A Randomized, Double-blind, Placebo-controlled Pilot Study. February 2016

Dr. Deepa Kadam

Dr. Deepa has over 25 years of experience making her one of the notable medical professionals in the field of Ayurveda with expertise in Ayurvedic pharmacology.


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