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The Best Food Sources of Omega-3 Fatty Acids


Omega-3s are polyunsatured fats that offer a wealth of health benefits. Not only are they crucial for maintaining good overall health, omega-3s are also beneficial for preventing heart disease, Alzheimer’s disease and depression.

Comprised of three different acids—ALA (alpha-linolenic acid), DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid)—omega-3s are considered to be “essential” fatty acids as the body isn’t capable of producing them on its own; therefore, it’s necessary to consume enough omega-3s through diet. Consider eating more of these eight foods to boost your omega-3 intake!

1. Fish

Fish is among the best-known sources of omega-3 fatty acids. In fact, many omega-3 supplements are made of fish oil. But if you, like many others, have a hard time swallowing these large gel capsules—worry not! You can obtain just as much, if not more, by eating the fish itself.

You have options, too. A wide variety of fish are rich in omega-3s, including mackerel (6,982 mg per 1 cup, cooked), herring (1,885 mg per 3 oz.), wild salmon (1,716 mg per 3 oz.), tuna (1,414 mg per 3 oz.), white fish (1,363 mg per 3 oz.), sardines (1,363 mg per 1 can/3.75 oz.) and anchovies (951 mg per 1 can/2 oz.).

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