Top 10 Foods Rich In Omega 3 Fatty Acids


If you are talking about health, you cannot discount the role of Omega-3 fatty acids in our body. Also known as polyunsaturated fatty acids they are essential fats, which means our bodies cannot make them on its own, we need to be dependant on outside sources to obtain them. Omega-3 fatty acids play a crucial role in the development of our organs and the brain. Consuming Omega-3 fatty acids also reduce the risk of major illnesses such as cardiovascular diseases, arthritis, and even cancer. You should eat foods rich in Omega-3 fatty acids because it improves your memory and other function of the brain, these fatty acids are a potent anti-inflammatory agent.

Apart from the benefits of consuming Omega-3 fatty acids, there is a major downside to not consuming them. If you don’t have enough Omega-3 fatty acids in your system, it may cause depression, anxiety, mood swings, a poor, memory, and heart diseases. Omega-3 acids play a major role in burning stored body fat, controlling blood sugar, improve joint health, lung health, bone health, and it also allows smooth digestion. There are so many health benefits of consuming Omega-3 fatty acids. Now, its time to share which foods are the richest in the Omega-3 fatty acids so you can add them into your diet.


Chicken eggs are a rich source of Omega-3 fatty acids. Grass-fed poultry is the most potent, but, it can be difficult to find. However, regular eggs that you find in grocery stores will do the trick. Eat two to three eggs per day to consume Omega-3 fatty acids.

Fish oil

Fish oil contains both the types of Omega-3 fatty acids, which is rare. Salmon is the fish you need to eat for ingesting Omega-3 fatty acids. A wild salmon is the purest form of Omega-3 fatty acid, as you don’t need to worry about chemicals like pesticides and antibiotics. when you consume fish oil, you have two option either take the raw fish oil or consume it through a capsule, which is easily available in the market.

Other oils

Apart from fish oil, there are a few oils which are natural and are a good source of Omega-3 fatty acids. Olive oil, canola oil, and soybean oil are such oils. You can either cook your meals along with these oils or sprinkle them on the salad. If you are vegan, these are the best sources of fatty acids for you.


Flaxseeds are easily available in any grocery store near you. You can add flaxseeds to smoothies or your breakfast oatmeal. If you prefer to consume flaxseed oil, try to make your own by grinding it. If you buy it from the store, It will have chemicals which you should avoid at any cost. Flaxseed oil should be consumed fresh.

Chia seeds

They are a healthy source of many vitamins, minerals, and protein also. Chia seeds are the perfect replacement for whole grains. You can eat chia seeds with yoghurt, breakfast cereals, and also you can eat them with salad. Chia seeds are should definitely be a part of your daily diet for their numerous health benefits.


Cauliflower should be consumed either steamed or with olive oil. Cauliflower is rich in magnesium, potassium, and Omega-3 fatty acids. Vegans should add cauliflower in their weekly diet.

Hemp seeds

The famous hemp seed is rich in protein, minerals, stearidonic acid, and gamma-linolenic acid. These two are quite beneficial fatty acids for us. You can sprinkle hemp seeds on your meal. Store them in your refrigerator.

Perilla oil

It fulfils your need for daily Omega-3 fatty acid intake. Perilla oil is extracted from the seeds of perilla, a herb. One tablespoon of perilla oil is enough for you for a day.

Brussel sprouts

Brussel sprouts should be consumed after being steamed for five minutes. They are a nutritious food source which is amazing for your skin health also. They taste weird, but you should look beyond that to keep your brain and heart in good health.


Purslane is a powerhouse. It contains calcium, iron, vitamin- A, and potassium. It is one of the healthiest choices of food you can make. They taste like pepper, which is easier to consume.