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[9] 5. ) Cod Liver OilThe livers of codfish are extracted to make cod liver oil. Many people take a cod liver oil supplement to increase omega-3 fatty acids. This oil is also brimming with nutrients like vitamins D and A. [10]One tablespoon of cod liver oil has 2,682 mg of omega-3s. 6. ) HerringHerring is often pickled, cold-smoked, or sold as a pre-cooked, canned snack. This medium-sized fish is a popular breakfast food in some countries. In England, herring is served with eggs and called kippers. Herring also contains vitamins B12 and D and almost 100% of the RDI for selenium. 3.
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Top Omega-3 Food Sources!High concentrations of omega-3 fatty acids are found in fatty fish like mackerel, algae, and some high-fat plant foods. Here are some of the top sources:5_Foods_Highest_in_Omega-3_Fatty_Acids1. ) SalmonSalmon is just as nutritious as it is vibrant in color. When you bite into a mouthwatering piece of salmon, you’ll be getting high-quality protein and various nutrients, including selenium, vitamin D, and B vitamins. [5]For example, 3. 5 ounces (100 grams) of cooked, farmed Atlantic salmon has 2,260 mg of omega-3s.
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) MackerelMackerel are small, flavorful, nutrient-dense,
fatty fish that is usually smoked and consumed as whole fillets!Just one 3. 5-ounce (100 gram) serving
provides 100% of your RDI (reference daily intake) for selenium and 200% for vitamin B12. 3. 5 ounces (100 grams) of mackerel also gives you 5,134 mg of omega-3s. [6] 3. ) OystersOysters are nutritious and eaten as a snack, appetizer, or whole meal worldwide. Oysters aren’t just a fancy aphrodisiac; they also provide plenty of zinc, copper, and vitamin B12. 6 raw eastern oysters (85 grams or 3 ounces) give you 575% of the RDI for vitamin B12. [7] [8]3. 5 ounces (100 grams) of oysters provides 435 mg of omega-3s! 4. ) SardinesYou either love sardines, or you don’t.
