Which Fruits Are High in Omega-3? (2024)

FAQs

What fruit is very high in omega-3? ›

Kiwifruit, papaya, avocados, berries, and oranges contain a good amount of Omega-3 fatty acids. However, one should note that one can't completely rely on these fruits to fulfill their Omega-3 needs! Make sure you also include fish, walnuts, chia seeds, and flaxseeds among others in your daily diet.

You bet they do. Eggs are mother nature's incredible and edible source of Omega-3 fatty acids, providing on average, 180mg per serve (2 eggs). Of this amount, 114mg is the long-chain type of omega-3 fatty acid – which represents between 71-127% of the desired intake for adults.

Avocados are a source of vitamins C, E, K, and B6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta carotene, and omega-3 fatty acids. Avocados contain high levels of healthy, beneficial fats, which can help a person feel fuller between meals.

Bananas provide just 9mg omega-3 ALA per medium fruit, making them a poor source. Bananas lack omega-3s due to their low overall fat content and composition. Bananas remain a healthy fruit for potassium, magnesium, fiber and vitamin B6. Boost bananas by combining them with omega-3-rich nuts, seeds, avocados or oils.

1. Seaweed and algae. Seaweed, nori, spirulina, and chlorella are different forms of algae that many people eat for their health benefits. Algae and seaweed are important sources of omega-3 for people on a vegetarian or vegan diet because they are one of the few plant foods containing both DHA and EPA.

Omega-3s contribute to typical brain and eye development. They fight inflammation and may help prevent heart disease and a decline in brain function. Because fish oil contains a lot of omega-3s, people who are at risk of these health conditions can benefit from taking it.

Of the oils from these nuts, that of cashew has the highest omega-3 fatty acid content, at only 0.14 g/100 g. The only nuts that are good sources of omega-3 fatty acid are walnut (10.4% of the oil)² and the almost-extinct butternut.

Remember, omega-3 fats help reduce inflammation, whereas too many omega-6 fats cause inflammation. Peanut butter is high in omega-6 fats and low on omega-3 fats, so that can cause an imbalanced ratio, especially if its consumed in excess.

Olive oil contains little omega-3, a little omega-6, but above all a lot of omega-9! This monounsaturated fatty acid is also a "good fat". It is excellent for maintaining heart health and reducing hypercholesterolemia.

What is the best form of omega-3? ›

The best source of omega-3 fatty acids DHA and EPA is fish. Some varieties deliver a higher dose than others. Top choices are salmon, mackerel, herring, lake trout, sardines, anchovies, and tuna. The American Heart Association recommends at least two servings a week of fish.

One cup of blueberries has close to 86 mg of omega-3 fatty acids. Omega-3 helps lower bad cholesterol levels. They're also anti-inflammatory and may help with certain types of arthritis. There's even more omega-6 in a cup of blueberries.

Muskmelon is another fruit that can boost your Omega 3 fatty acids intake. Since it has a lesser ratio of Omega 6 fatty acids, just like mangoes, melon makes for a healthy option. Cabbage, Brussels sprouts, cauliflower and broccoli are fantastic choices when you want to increase the Omega 3 fatty acids in your diet.

Canned tuna also includes omega-3 fatty acids which support a healthy heart. So, no matter how you define “healthy,” that's a pretty impressive resume. Plus, it's relatively inexpensive and can last for years in your cupboard.

The only nuts that are good sources of omega-3 fatty acid are walnut (10.4% of the oil)² and the almost-extinct butternut.

They're Rich in Omega Fatty Acids

One cup of blueberries has close to 86 mg of omega-3 fatty acids. Omega-3 helps lower bad cholesterol levels. They're also anti-inflammatory and may help with certain types of arthritis. There's even more omega-6 in a cup of blueberries.