Fruits high in omega-3 fatty acids include blackberries, raspberries, and blueberries. Vegetables and fruits that are rich in omega-3s include spinach, kale, avocados, and flaxseeds.
You can also get your daily dose of omega 3 from fish like salmon and other seafood.
Fruits high in omega-3 fatty acids include:
Blueberries
Raspberries
Blackberries
Strawberries
Pineapple
Wild salmon
Omega-3 fatty acids are found in fish, but they are also present in a variety of fruits and vegetables. In fact, research has shown that eating more omega-3s can help reduce the risk of heart disease and stroke.
Here are some of the best fruits and vegetables high in omega-3s:
Avocado: One cup (about 200 grams) contains 804 mg of ALA (alpha-linolenic acid), one of the two types of omega-3s found in plants. Other sources include chia seeds and flaxseeds.
Spinach: A cup (about 90 grams) contains 1,089 mg of alpha-linolenic acid. Other sources include walnuts, flaxseeds and chia seeds.
Pumpkin seeds: A quarter cup (about 60 grams) contains 996 mg of alpha-linolenic acid and 724 mg of EPA (eicosapentaenoic acid), which is an omega-3 fatty acid found in fish oils that plays a role in reducing inflammation. Other sources include walnuts, flaxseeds, chia seeds and soybeans
Omega-3 fatty acids are essential to your diet. They’re important for heart and brain health, and they can help reduce inflammation.
One way to incorporate more omega-3s into your diet is by eating more fruits and vegetables high in these essential fatty acids. Here’s a list of some of the best fruits and vegetables that you should be adding to your diet:
If you’re looking to up your omega-3 intake, try eating more of the following fruits:
Avocados. Avocados are rich in monounsaturated fatty acids, which help reduce bad cholesterol and raise good cholesterol. They also contain oleic acid, a type of monounsaturated fat that may help prevent high blood pressure. One avocado contains around 100 milligrams of omega-3 fatty acids.
Salmon. Salmon is one of the best sources of omega-3 fatty acids. It contains EPA and DHA, which make up about 2/3 of its total fat content. Salmon also provides vitamin D, an antioxidant that helps keep bones healthy and strong. Just 3 ounces (85 grams) of salmon contains about 100 milligrams of omega-3s.
Walnuts. Walnuts are packed with nutrients like vitamin E (which helps protect cells from damage), magnesium (which supports muscle function), and selenium (which fights cancer). They also contain ALA (alpha linolenic acid), an essential fatty acid that helps reduce inflammation and improve immune system function. A handful (1/2 cup) contains around 100 milligrams
Omega-3 fatty acids are important for your health, but you may not get enough from your diet. The good news is that there are plenty of foods you can eat to increase your omega-3 intake, including fruits and vegetables.
Fruit is an excellent source of fiber, vitamin C, potassium, and phytonutrients. While most people think of vegetables as being a good source of fiber and vitamins, many fruits are also rich in these nutrients.
Here are some examples of fruits high in omega-3s:
- Avocado (1 medium avocado)
- Banana (1 large banana)
- Blueberries (1 cup blueberries)
Omega-3 fatty acids are essential for a healthy heart and brain.
The best way to get these essential fatty acids is through your diet, as many people are deficient in omega-3 fatty acids.
If you’re looking for some fruits high in omega 3 fatty acids, you’ll be happy to know that there’s a wide variety of fruits that can help you reach your daily intake goals.
In this article, we’ll go over:
- Which fruits are rich in omega 3s
- How much you should eat per day
Omega-3s are essential fatty acids that our bodies can’t produce on their own. They’re found in many types of fish, nuts and seeds, and some plant oils.
We’ve compiled a list of fruits that are high in omega-3s along with their nutritional values.
Fruit: Avocado
Nutrition Facts: One avocado contains 20 grams of fat, but most of it is monounsaturated fat (the good kind) which helps lower LDL cholesterol while raising HDL cholesterol (the “good” kind). It also contains nearly 20% of your daily fiber needs. It’s also a good source of vitamin K and vitamin E as well as antioxidants lutein and zeaxanthin.
Omega-3 content: 1 gram per medium avocado
Omega 3 fatty acids are an essential part of a healthy diet. They help to reduce inflammation and lower the risk of heart disease and stroke. Omega 3s are commonly found in fish, but can also be found in some fruits and vegetables. Here is a list of some fruits that are high in omega 3 fatty acids:
Avocado – 1/2 cup contains 609 mg of omega 3s
Banana – 1 medium banana contains 223 mg of omega 3s
Cantaloupe – 1 cup contains 72 mg of omega 3s
Kiwi – 1 kiwi contains 139 mg of omega 3s
Mango – 1 medium mango contains 534 mg of omega 3s
Persimmon – 1 cup contains 705 mg of omega 3s
Omega-3 fatty acids are found in plant sources, as well as seafood. While you can get omega-3s from plant sources, they are not as bioavailable to the body as those obtained from seafood. However, there are some fruits and vegetables that contain omega-3s, which can be helpful for adding more of these essential fatty acids to your diet.
The following is a list of fruits and vegetables high in omega-3s: