Omega-3 Food Sources

As explained in Oils and Essential Fatty Acids, Omega-3 fatty acids are incredibly important for health. They are required for every physiologically active process in your body! Here’s where to find them.

These foods have a good supply of healthy Omega-3 fatty acids:

  • Raw eggs
  • Wild salmon (not farmed*–but only if you don’t mind mercury)
  • Sardines
  • Herring
  • Chia Seeds
  • Flax seed


  • Omega-3 fatty acids are in the yolk of the egg. You can cook them if you want, but in the process you denature the amino acids and destroy much of the Omega-3 content. So for me, it’s raw all the way. (I break an egg into a glass and mix it up with a fork. Goes down easy that way.)
  • Only wild fish have high levels of Omega-3 fats, because they swim in deep, cold water. (If you put an Omega-3 oil in the freezer, it won’t freeze. Omega-3’s essentially act as a healthy anti-freeze, in that respect, which is why wild deep-water fish have it in high concentrations in their systems.)
  • For that reason, mackerel and herring are good sources, along with many nuts — walnuts in particular.

Additional Resources

  • Top 10 Foods Highest in Omega 3’s
    Gives a list that includes most every kind of nut and seed there is.
    Unfortunately, it includes Soybean oil and Canola oil, which I would never
    recommend to anyone. (Another story.)
  • 15 Omega-3 Foods
    At the end of the page there is a list of 15 items, including the 9 above,
    showing how much is present, ordered by amount.
  • Foods highest in Total Omega-3 fatty acids
    Gives 20 pages of results, at 50 items per page, ordered from highest
    to lowest.

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