For a long time, salmon has been the undisputed reference among omega-3 rich foods. However, nutrition experts point out that there are other options that are even more powerful and versatile for increasing this “good fat” in your daily diet.
Among the standout foods are mackerel, with 2.6 g of omega-3 per 100 g, and seeds such as chia (5 g per 28 g), flaxseed (3.6 g per 28 g), and hemp (2.6 g per 3 tablespoons). Walnuts can also be included, providing 2.5 g per 28 g serving.
Omega-3s play key roles in brain, thyroid, and liver health; as well as in emotional regulation and inflammation control. Although plant-based forms convert less efficiently into EPA and DHA, it’s recommended to combine them with foods rich in zinc, vitamin B6, and healthy fats to enhance absorption.
Is it worth adding these options even if you already eat salmon?
Absolutely. Diversifying your sources of omega-3 can improve your nutritional profile, expand your food variety, and ensure you gain multiple benefits from these essential lipids without relying solely on one protein source.