What foods are typically rich in omega-3 fatty acids?

Fatty fish and chia seeds are excellent sources of omega-3 fatty acids, primarily because they contain the essential long-chain omega-3s, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Fatty fish, such as salmon, mackerel, sardines, and herring, are known to be particularly high in these beneficial fats, which have been associated with numerous health benefits, including reduced inflammation and improved cardiovascular health.

Chia seeds are another powerful plant-based source of omega-3s, containing ALA (alpha-linolenic acid), which is a shorter-chain omega-3 that the body can slightly convert to EPA and DHA. Including these foods in your diet can contribute significantly to adequate omega-3 intake, which is essential for optimal health.

In contrast, options like red meat and dairy do not provide substantial amounts of omega-3 fatty acids, while leafy greens and nuts, although they contain some ALA, typically offer lower levels compared to fatty fish and chia seeds. Similarly, white rice and bread contain negligible amounts of omega-3 fatty acids, making them unsuitable choices for increasing omega-3 intake.