Omega 3 Rich Foods: 8 Reasons To Add It To Your Healthy Diet

Sapna Kanojia

Sapna Kanojia
Feb 2023

2 min read
omega 3 rich foods

Table of content

Fatty acids are an essential component that helps keep our entire body healthy. It acts as a reserve source of energy and protects our internal organs from other diseases. In addition, it also keeps our kidneys, heart, and digestive system healthy. But, the question is ‘how to add these fatty acids to our diet?’ Well, these acids enter our bodies through the foods we eat, and eating omega 3 rich foods is the best way to get these fatty acids in our bodies. 

However, there are many omega 3 supplements available in the market but now you can get omega 3 fatty acids in a more delicious way through foods that will help you to keep your body and mind healthy. But before including them in your diet, you should know what is omega 3.

CTA ImageCTA Image

What Is Omega 3 Fatty Acids? 

Omega-3 is a general definition of a group of polyunsaturated fatty acids. These compounds are necessary for the full functioning of the body. Essential fats include Alpha lipoic acid(ALA), Eicosapentaenoic (EPA), and Docosahexaenoic (DHA) acids. However, EPA strengthens the cardiovascular system of the body, and DHA improves human cognitive functions and maintains brain health. But, the body cannot synthesize fatty acids on its own, therefore it is necessary to enrich the daily menu with certain foods to accelerate the process.

The ALA gets converted into long-chain fatty acids DHA and EPA in the body and works on various body parts. This transformation process is very slow and forms a limited amount of this valuable compound than required. So, to fulfill this requirement nutritionists and dietitians recommend omega 3 rich foods in our diet. High omega 3 rich foods are the best source of EPA and DHA that helps in the proper functioning of the heart, kidney, and brain.

Top 10 Most Amazing Omega 3 Rich Foods

Below we have listed the foods that contain the highest concentration of omega-3. So, keep these foods in mind when planning your menu!

1. Flax Seeds

People who once start following a healthy lifestyle cannot imagine their diet without flax seeds due to the benefits they get from these seeds. Flax seeds contain a rich amount of omega 3 fatty acids which are alpha-linolenic acid that gets converted into other important forms of omega-3 Eicosapentaenoic and Docosahexaenoic acids.

omega 3 rich foods

Flax seeds are also rich in vitamins E and K, as well as other unsaturated fatty acids omega-6 and omega-9. In addition, it is very beneficial for people suffering from hypertension or other cardiovascular conditions. 

2. Chia Seeds

Here we have another most beneficial omega 3 rich food which also helps in losing weight and promoting good health. The omega 3 content in the chia seeds is quite high- 17.83g per 100g of chia seeds. In addition, chia seeds are also a rich source of vitamins B, calcium, magnesium, iron zinc, selenium, etc. 

omega 3 rich foods

It helps improve digestive problems, strengthens bones, regulates blood sugar levels, and also helps improve skin texture. There are many ways to include chia seeds in your diet, you can make matcha chia pudding, chia seed smoothies, or have it in your regular milk or yogurt. 

3. Salmon

All sea foods are rich sources of omega 3 fatty acids, especially salmon. It contains 2.684g of omega 3 per 100g of salmon which is really a good number. People who follow healthy eating must include salmon in their diet because it gets absorbed by the body completely and helps improve digestive problems. It is also a rich source of lean protein, iron, fat, and other soluble vitamins. 

Regular consumption of salmon helps improve the nervous system, stimulates brain activities, and enhances eyesight. If you’re also suffering from any skin diseases, then include salmons in your diet and you won’t go wrong! 

4. Walnuts

This is one of the tastiest and healthiest ways to boost omega 3 fatty acids in the body. Walnuts not only help lower blood pressure levels but also reduce inflammation in the blood vessels. It has the highest level of omega – 3 content i.e. 9.03g per 100g of walnut. 

It also contains other necessary elements such as vitamin B complex, potassium, calcium, magnesium, phosphorus, iron, manganese, etc. that help lower bad cholesterol, strengthen bones, and promote good sleep. Eating a hand full of walnuts also helps relieve stress and promotes a good mood too. 

5. Mustard Seeds

According to studies, it is reported that ground mustard seeds contain healthy omega 3 fatty acids that help increase a person’s metabolic rate and promote good health. Also, mustard seeds contain good cholesterol that helps keep your heart healthy and reduce the risk of other heart diseases. 

Regular consumption of mustard seeds improves, skin, hair, and nails. There are many Indian dishes where mustard seeds or oil are used to cook because it stimulates brain activity and improves digestion.

6. Red Lentils

Red lentils not only help improve digestion but their consumptions keep you fuller throughout the day which helps you lose weight too. Lentils are also popular due to their rich omega-3 content. It contains around 240 mg of omega 3 per ½ cup of lentils. It is also best for people who are suffering from obesity, high blood pressure, diabetes, and other heart diseases. Even dietitians and nutritionists also recommend these high omega 3 rich foods to people who adhere to a healthy lifestyle or strive to lose weight.

7. Brown Rice

Brown rice contains twice as much fiber and protein as compared to white rice. It is a low-calorie food that helps lose those extra pounds and keeps you healthy. Brown rice also contains a good amount of omega 3 fatty acids which make this food best for heart patients and people suffering from cholesterol. Brown rice is an ideal base for many dishes such as biryani, and pulao, and it can also be used to prepare brown rice dosa. One cup of brown rice contains around 156 mg of omega-3 fatty acids. 

8. Rapeseed Oil

Rapeseed oil is a great source of omega-3 fatty acids, it also contains twice the recommended daily allowance of omega-3. And surprisingly it contains 1279mg of omega-3 fatty acids per 1 tablespoon of oil. Its vitamin E content helps improve skin and eye health. It also benefits in lowering blood pressure levels and decreasing the risk of heart attacks. 

9. Avocado

omega 3 rich foods

Avocados benefit our health in ways due to their healthy fats, oils, and other nutrients. It is also a good source of omega-3 fatty acids and contains more potassium than bananas which makes it very useful food for maintaining heart health and lowering cholesterol levels.

10. Spinach

Eating spinach in food energizes the body and helps to lead an active lifestyle. In addition, it contains lutein, nitrates, vitamins A, K1, C, and folic acid. The antioxidant properties of spinach boost immunity help us fight infections and promote healthy weight loss. However, there are various options to include spinach in your diet because contains a lot of cholesterol, you can have palak chaat, palak soup, or palak smoothies in your weight loss diet plans. 

Mehak Weight Loss Progress: An Inspiring Story Of A Mom

At Fitelo, we have many unbelievable transformation stories and today we are going to highlight one of them. This is one of my favorites because this story really inspires me a lot.

Mehak is a full-time housewife and mother of a young child. Because of her weight, she couldn’t able to manage her day-to-day activities. After many unsuccessful tries, she reached Fitelo. Mehak came to know about us through the Fitelo app from the Google Play Store. We provided proper guidance and the right fat loss diet plan, and with the help of that, she managed to lose 34 kgs in just 6 months. Follow the link to check her full weight loss transformation story!

8 Surprising Health Benefits of Omega 3 Rich Foods

The active components of omega-3 fatty acids in the food help improve the body’s mechanism and promote overall health conditions. Read further to learn other health benefits of omega 3 rich foods:

1. Reduce Heart Diseases

Omega 3 foods have the ability to reduce heart diseases such as stroke, and heart attack, and also lower blood cholesterol levels. It is also reported that regular consumption of omega 3 fatty acids helps fight other cardiac disorders and keeps your heart healthy. 

2. Burn More Fat And Reduce Cortisol 

Omega 3 suppresses the release of cortisol (stress-causing hormone). A low level of stress hormone directly leads to a reduction of body fat and stimulation of muscle growth. It also promotes a good mood and keeps you away from stress eating

3. Protection Against Atherosclerosis

Omega-3 fatty acids also prevent the formation of atherosclerotic plaques. These fatty acids protect artery walls from damage and keep them healthy. 

4. Omega 3 Rich Foods Also Increase “Good” Cholesterol

Omega 3 fatty acids help regulate bad cholesterol and increase the volume of HDL (high-density lipoprotein) or in simple words, the good cholesterol in the blood. 

5. Cancer Prevention

The latest studies on omega 3 fatty acids show that it helps fight cancer-causing cells and also reduces the risk of its development. 

6. Bowel Cancer

Also, the regular consumption of omega-3 rich foods reduces the chance of bowel cancer by up to 34%.

7. Omega 3 Rich Foods Promotes Better Sleep

The lack of fatty acids causes sleep problems and its deficiency threatens obstructive sleep apnea. This is due to the low levels of DHA, which affects the concentration of melatonin, the hormone that ensures sleep. So, the consumption of omega 3 fatty acids helps improve sleep and relaxes our minds too. 

8. Promotes Healthy Pregnancy

There are a number of studies, showing that omega 3 rich foods are best for pregnant and lactating women. It has a positive effect on the health and development of newborns. DHA, contained in foods, stimulates the formation of the internal and external organs of the baby. Even, pediatricians and nutritionists recommend omega 3 rich foods in your pregnancy diet chart for the child’s proper growth and development.

Health Benefits of Fish Oil Omega-3 Fatty Acids

If you love eating fish then this video will definitely make your day. We all know that fishes are delicious but do you know these also benefit your health in many ways? Fishes such as salmon, tuna, and sardines contain rich amounts of omega 3 fatty acids that lower help lowering bad cholesterol and increase good cholesterol in the body. Watch this video to know more interesting facts!


The intake of omega-3 in the body ensures the normal development and functioning of the brain and eyes. Including fatty acids in your healthy food chart helps eliminate signs of inflammation, prevent the development of cardiovascular diseases, and impair brain activity. It is recommended to avoid taking supplements and relies on natural sources of omega-3 fatty acids to avoid any complications. 

Frequently Asked Questions

Q: Which Are The Best Omega 3 Rich Foods?

Ans: Fishes, walnuts, brown rice, flax seeds, chia seeds are the best omega 3 rich foods. 

Q: Which Vegetables Are High In Omega-3?

Ans: Spinach contains a rich amount of omega 3 fatty acids. 

Q: Which Fruit Is Rich In Omega-3?

Ans: Avocado is one of the fruits that is a rich source of omega 3 fatty acids.

Q: Are Omega 3 Rich Foods Help Lose Weight?

Ans: Omega 3 rich foods have many health benefits such as lowering cholesterol levels, and improving high blood pressure levels that may also help lose weight naturally. 

Q: Is Omega 3 Rich Foods Good For Pregnancy?

Ans: Yes, omega 3 rich foods contain DHA and EPA fatty acids that help in the growth and development of the fetus in the mother’s womb. 

Q: Omega 3 Capsules Or Omega 3 Rich Foods, Which Is Good?

Ans: Omega 3 rich foods contain rich amounts of fatty acids as compared to supplements. Also, it will benefit your health without any side effects.

Q: What Are The Top 5 Best Omega 3 Rich Foods?

Ans: Salmon, walnut, chia seeds, mustard seeds, and flax seeds are the top 5 best omega 3 rich foods.

Fun Fact

Do you know why flax seeds are called the fastest fat burner? If not, then let me tell you. Flax seeds are a good source of healthy fats and contain a rich amount of fiber that helps improve digestion and burn stored fats. Click on the link to know more interesting facts about flax seeds

Contact Us Today

Your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a Diet Plan with cheat meals. Also, we will discuss how we can help you in achieving your weight loss goal.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.

No Thoughts on Omega 3 Rich Foods: 8 Reasons To Add It To Your Healthy Diet

Leave A Comment

The first step to a healthier you starts here. Talk to our experts now

Get access to 500+ healthy and tasty recipes, fitness tips and more. Subscribe to our newsletter