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May 13, 2020

Are you looking to know everything about Omega-3 Rich Foods? You’ve just landed in the right place. Click here to read more!

Omega-3 has been known for providing you with brain and body benefits.

A lot of health organizations around the globe recommend you to intake a minimum of 250-500mg of Omega-3’s on a daily basis for better health. Omega 3 benefits are amazing for heart health and great at fighting inflammation. 

There are a lot of sources that can help you get “Omega-3,” for instance, fatty fish, algae, and high-fat plant foods. Superfoods like Salmon are my personal favorite. 

Let’s talk about the foods that are Omega-3 rich and can help your “Brain and Body Health” go strong as well as boosting immune system health fast. 

What is Mackerel Fish Good For ?

what is mackerel fish good for

Now then, we all know that “Mackerel is small and a fatty fish,” and a lot of people love to have this fish on their dining table. But wait, do you know the benefits of “Mackerel?” Possibly not!

In western countries, people love to have Mackerel as “Whole Fillets.” The flavor is great but is it good to eat mackerel everyday ? The jury is still out, science certainly prefers healthy and fatty fish over things like red meat, but a good balance is always recommended. 

Mackerel Fish is extremely rich in a lot of “Nutrients,” such as Vitamin B12 and Omega-3. What’s more, this fish is “Easy-to-make,” and it tastes super great, its diverse in whether you want to grill it or even in an air fry recipe, to reap the benefits of that crunchy flavorful fish without deep frying it. 

Salmon benefits for the heart and mental health

There’s hardly anyone on this planet that is unaware of the fish known as “Salmon” because it’s one of the best “nutrient-filled” foods you ever come across. The benefits of salmon are beyond amazing with a wide variety of omega 3’s - help with mental focus and possibly depression, and cellular energy. 

It contains proteins, Omega-3, and a large amount of Vitamins (D, B, and Selenium). Selenium is linked to cancer prevention in certain studies. 

According to astudy, people who eat Salmon regularly tend to have a lower risk of diseases such as “Heart disease”, depression, and dementia and mental health diseases).

Cod liver Oil

what is cod liver fish oil good for

You may not consider cod liver oil as a meal in itself but more as a cod liver oil supplement because of the way its usually processed or ingested. 

As the name suggests, the oil is extracted from the liver of the Codfish, and the oil isn’t only rich in “Omega-3,” but it is fully-loaded with Vitamin D and A. Vitamin D is a powerhouse for osteoporosis prevention and good bone health. Vitamin A, is very powerful for eye health and linked to many immune boosting benefits. 

So, taking one tablespoon of Cod liver oil per day fulfills your need for three important nutrients. However, never take cod liver oil more than more spoon because taking an excessive amount of “Omega-3 and Vitamins” can be harmful. 

Herring Benefits

Another fish that is ready to contribute to your “Omega-3” goals is called Herring. Its rich in fatty acids and has a distinct flavor in that it is slightly more fishy in flavor.

In countries like England, herring is used in breakfast along with the Eggs and Kippers. A standard smoked herring contains Vitamin D, Selenium, and Vitamin B12 as well. 

We would recommend you to have it for breakfast and enjoy the “Classy Taste and Unlimited Health Benefits” of Herring. 


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Have you ever heard of “Shellfish” before? If yes, then these fishes are the most nutritious foods that one can eat. 

According to a report, Oysters contain zinc more than any other food on this planet. It has zinc, proteins, Vitamin A and D, and copper.  Oysters have also helped men with erectile dysfunction based on targeted studies. 

You can eat Oysters as your night-time snacks, appetizer, and wholemeal. You will find the Oysters from any fish shop or fresh fish markets - because these are very common. 


Sardine is just another fish that is ready to contribute to your “Nutrients” need, but you can’t take it as your “Whole Meal” food. It can be eaten as a starter, delicacy, or snack. 

The fish is tasty, easy to cook, and contains all the nutrients your body wants. Taking it on a daily basis can improve your “Physical and Mental Health.”


foods that are high in  omega 3

An anchovy is an additional fish that is tiny in size and often comes up in the market in dried or canned form. 

It is usually eaten in a small amount, and in a lot of western countries, Anchovies are used for the purposes of “Salad Topping, Stuffed in olive and used in Pizza.”

Because of the strong taste of the Anchovies, they can be used to flavor many dishes. It contains a decent amount of Omega-3 in it and a great source of calcium as well.


Now this food might taste different because it consists of fish eggs or roe. It is great for tea time with a distinct slightly salty and bitter taste depending on the quality. 

It is recognized as the “Luxurious Food Item,” and it is used in small quantities as a “Starter, Snack, or Garnish.”

It is a great source of “Omega-3 and Choline,” and you can use this fish in lunch and dinner to make the taste of the food great. 

Flax seeds

omege 3 vegan supplements

Here comes our personal favorite food for getting “Omega-3 and other nutrients,” and that is “Flax Seeds.” They are in the form of brown or yellow seeds, and they are used to make oil. Flax seed supplements are a great choice for people who want omega 3 benefits for Vegans. 

Additionally, these seeds are used in different supplements to let you enjoy the Omega-3. Not only that, but flax seeds also are a great source of “Fiber, Magnesium, and Other Nutrients as well.”

According to areport, flax seeds contain omega-6 as well, and that is good for your hair health. 

Chia seeds

what are the benefits of chia seeds for the immune system

When talking about seeds that are tremendously rich in “Omega-3 and Other Nutrients like Manganese, Selenium, and Magnesium,” then you can’t ignore Chia Seeds. 

It also contains protein as well, and you can add Chia Seeds in your protein shake to add more nutrients power in it. 

But, excess of anything is bad, so you better need to take one tablespoon of “Chia Seeds” daily or after one day. 


Walnuts have a lot of benefits for your “Mental Health and Physical Health” because they are fully loaded with fiber. 

Additionally, walnuts contain a huge amount of “Magnesium, Copper and Vitamin E.” Make sure that you don’t remove the skin of walnuts before you eat as it contains “Different Compounds” that help your body to perform better. 


Last but not least, soybeans are the greatest source of fiber, omega-3, and vegetable protein. 

You can feed your body with other nutrients like; Vitamin K, riboflavin, folate, and Potassium with the help of soybeans. 

However, soybeans contain a lot of Omega-6, and you might end up having inflammation. So, it’s better to take it in a moderate form. 

So, that’s all from the topic “12 foods that are very high in Omega-3,” and if you have any questions in mind, then feel free to comment down below. 

Don’t forget to check out products to get rid of your “Digestion” problems as well. We have a wide variety ofDigestive enzyme supplements on Amazon, on our website along with quality blogs for health and wellness. What supplements or food in particular do you take to boost your omega 3 intake? Leave us a comment below ! Thank you for reading - Enzymatic Vitality 

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