Omega-3 fatty acids are essential fats that play an important role in heart, brain, vision, joint, immune, and overall health. While fatty fish like sardines, salmon, and mackerel are known for being very high in omega-3s, there are also vegetarian sources of omega-3s. Let’s explore the fish and vegetarian sources with the highest omega-3 content.

The Best Fish Sources of Omega-3s

Salmon, wild caught preferably, is one of the richest sources of omega-3s, particularly EPA (eicosatetraenoic acid) and DHA (docosahexaenoic acid) followed by mackerel and sardines. Rainbow trout is also a good source of omega-3s. To keep your mealtime interesting, try different seasoning for trout and salmon. Experiment with the following

• Butter with lemon and dill 
• Gateway to the North by The Spice House is delicious on salmon
• Butter with Old Bay Seasoning

Canned sardines and mackerel can be pre-seasoned or plain. They can be eaten as a protein rich snack right out of the can, or they can be added to salads or soups.

Vegetarian and Vegan Omega-3 Sources

For vegetarians and vegans, the best sources for omega-3s, although they are much lower in omega-3s than fish, are flaxseeds, chia seeds, and hemp seeds. All three can be added to smoothies, yogurt, or oatmeal. Flaxseeds must be ground first as they are hard to digest in whole form which passes through the intestine undigested meaning you won’t get all the benefits. You can also use flaxseed oil to make salad dressing or drizzle over vegetables. Hemp seeds can be incorporated into baked goods, while chia seeds can be used to make chia pudding. Walnuts are another good source of omega-3s and can be used as a snack or used in baked goods.

What to Look for in an Omega-3 Supplement

For those that don’t get enough omega-3s from the foods they consume, there are both fish oil supplements and vegan omega-3 supplements that are derived from algae.

Choosing a high-quality fish oil supplement is important to ensure we’re getting the best omega-3s without contamination or oxidation. Things to consider are purity, freshness, sustainability, certifications, and reputation. Purity indicates it’s free from heavy metals while freshness prevents oxidation. Enteric-coated or emulsified fish oil can enhance the absorption and reduce unpleasant aftertaste.

Vegan omega-3 supplements provide an alternative source of essential fatty acids. Here are some things to consider. Look for supplements that contain algal oil derived from marine algae. Algal oil is a direct source of EPA and DHA. They must be purified to remove heavy metals and toxins. Look for companies producing these vegan omega-3 supplements that are practicing sustainability and ethical sourcing. Certifications may say non-GMO or have a certification for sustainable sourcing.