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Top 10 foods high in Omega 3

Need some Omega 3 but don't know where to get it from? These foods will help you get ample supply of Omega-3 acids.

Exercise & Fitness By Meenakshi Chaudhary / May 15, 2014

Omega 3

Omega-3 Fatty acids are important for every cell in the body. Omega-3 is essential as it makes up the cell membranes, keeps the nervous system functioning, controls cholesterol levels, regulate blood clotting and support cell health. Since human body does not produce Omega 3, it is essential to have foods that are rich in it. Here is the list of the foods that rich in Omega 3. Image Courtesy: Getty Images


Nuts like almonds, walnuts, cashews and pecans are a rich source of omega-3. Walnuts are especially high in omega-3 fats where around ¼ cup of walnuts contains 2.3 grams of omega-3 fats. Image Courtesy: Getty Images

Flax Seeds

Flaxseeds and flaxseed oil are a good source of omega-3 fats. Ground flaxseeds stay fresh and can be eaten raw for 90 days. While refrigerated flaxseed oil can stay fresh in the fridge for couple of months. Image Courtesy: Getty Images

Omega-3 Eggs

Eggs produced by chickens that have been fed with alfalfa, corn, soybean and flaxseeds are rich in omega -3 fats while normal eggs aren't. An average-sized omega-3 egg contains about 320 mg of omega-3. Image Courtesy: Getty Images


Cauliflower are rich source of  omega-3 fatty acids and nutrients like potassium, magnesium, and niacin which make it suitable for maintaining a healthy condition of the heart. Image Courtesy: Getty Images


Mussels are another wonderful source of omega-3 fats. They make a wonderful food when cooked nicely. Mussels have 700 mg of omega-3s per 3-ounce serving. Image Courtesy : Getty Images

Cold-Water Fish

Cold-water fish sources such as salmon and tuna are a wonderful source of omega-3, protein, selenium and vitamin D. However these days’ fish are found to have high levels of chemicals in them so only eat a maximum of 12 ounces of fish sources per week. Image Courtesy: Getty Images

Fish Oils

Fish oil is one of the best ways to ensure you are getting a sufficient amount of omega-3 into your daily diet. You can make you diet rich in omega-3 with these fish oils. Image Courtesy : Getty Images

Other Oils

Oils like olive oil, canola oil, flax seed oil, and soybean oil are also good source of omega-3 fats. Add vegetables like broccoli, asparagus, carrots, onions or potatoes to your diet to get omega-3 from these oils. Image Courtesy : Getty Images

Brussels Sprouts

Brussels sprouts are a storehouse of nutrients including omega-3 fatty acids and are considered perfect food for promoting healthy and beautiful skin. Each serving of Brussels sprouts contains about 400 milligrams of Omega-3nacids. Image Courtesy : Getty Images


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