Foods high in omega-3
Omega-3 fatty acids are essential fats linked to heart and brain health and a calmer inflammatory response. The long-chain forms (EPA and DHA) in fish are the most active; plant sources provide ALA, which the body converts less efficiently.
Daily target: 1.1–1.6 g of ALA, plus oily fish twice a week.
Top 3 foods high in omega-3
Per 100 g, with each food's share of the 1.6 g daily value.
- 23 g1438% DV
The richest plant source — grind them so you actually absorb it.
ⓘ Realistically eaten by the spoonful, not the 100 g — a normal serving is closer to 10–15 g.
- 18 g1125% DV
A spoonful in oats or yogurt covers the day's ALA.
ⓘ Realistically eaten by the spoonful, not the 100 g — a normal serving is closer to 10–15 g.
- 9 g563% DV
A convenient handful of plant-based omega-3.
Quick tip: Mix plant sources (flax, walnuts) with oily fish to cover both ALA and the active EPA/DHA.
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