Omega 3: best foods to naturally get 2000-4000mg per day recommended for dry eye patients


The best way to eat your Omega 3’s is through food. Wild salmon and other wild fish are packed with Omega 3.

Below is a list of Omega 3 content of nuts in case you do not like eating fish or do not want to take Omega 3 pills:

Notice the listing for Fresh Basil, Broccoli, & Spinach as well below.

Reference: http://nutritiondata.self.com/foods

RankFood Name

1
Flaxseed oilTotal Omega-3 fatty acids: 12059mg 
2
Seeds, flaxseedTotal Omega-3 fatty acids: 8543mg 
3
Fish oil, salmonTotal Omega-3 fatty acids: 7828mg 
4
Seeds, chia seeds, driedTotal Omega-3 fatty acids: 7164mg 
5
Agutuk, fish with shortening (Alaskan ice cream) (Alaska Native)Total Omega-3 fatty acids: 6851mg 
6
Oil, bearded seal (Oogruk) (Alaska Native)Total Omega-3 fatty acids: 6353mg 
7
Fish oil, menhadenTotal Omega-3 fatty acids: 6236mg 
8
Fish, caviar, black and red, granularTotal Omega-3 fatty acids: 5388mg 
9
Fish oil, sardineTotal Omega-3 fatty acids: 5341mg 
10
Fish oil, cod liverTotal Omega-3 fatty acids: 4375mg 
11
Fish, roe, mixed species, rawTotal Omega-3 fatty acids: 3405mg 
12
Fish, mackerel, saltedTotal Omega-3 fatty acids: 3367mg 
13
Radish seeds, sprouted, rawTotal Omega-3 fatty acids: 3358mg 
14
Oil, spotted seal (Alaska Native)Total Omega-3 fatty acids: 3284mg 
15
Fish, salmon, coho (silver), raw (Alaska Native)Total Omega-3 fatty acids: 3062mg 
16
Fish, roe, mixed species, cooked, dry heatTotal Omega-3 fatty acids: 3058mg 
17
Nuts, butternuts, driedTotal Omega-3 fatty acids: 2850mg 
18
Fish, salmon, Atlantic, wild, rawTotal Omega-3 fatty acids: 2843mg 
19
Fish, salmon, Atlantic, wild, cooked, dry heatTotal Omega-3 fatty acids: 2841mg 
20
Cereals ready-to-eat, UNCLE SAM CEREALTotal Omega-3 fatty acids: 2784mg 
21
Nuts, walnuts, english [Includes USDA commodity food A259, A257]Total Omega-3 fatty acids: 2776mg 
22
Fish brothTotal Omega-3 fatty acids: 2750mg 
23
Basil, freshTotal Omega-3 fatty acids: 2747mg 
24
Spices, oregano, driedTotal Omega-3 fatty acids: 2732mg 
25
Fish, shad, american, rawTotal Omega-3 fatty acids: 2689mg 
26
Spices, cloves, groundTotal Omega-3 fatty acids: 2649mg 
27
Fish oil, herringTotal Omega-3 fatty acids: 2630mg 
28
Fish, salmon, chinook, rawTotal Omega-3 fatty acids: 2617mg 
29
Fish, mackerel, Atlantic, rawTotal Omega-3 fatty acids: 2605mg 
30
Fish, salmon, pink, canned, solids with bone and liquidTotal Omega-3 fatty acids: 2528mg 
31
Fish, salmon, pink, canned, without salt, solids with bone and liquidTotal Omega-3 fatty acids: 2528mg 
32
Grape leaves, cannedTotal Omega-3 fatty acids: 2443mg 
33
Fish, salmon, Atlantic, farmed, rawTotal Omega-3 fatty acids: 2409mg 
34
Fish, whitefish, mixed species, rawTotal Omega-3 fatty acids: 2393mg 
35
Fish, whitefish, mixed species, cooked, dry heatTotal Omega-3 fatty acids: 2391mg 
36
Spices, marjoram, driedTotal Omega-3 fatty acids: 2384mg 
37
Oil, vegetable, walnutTotal Omega-3 fatty acids: 2353mg 
38
Broccoli, chinese, cookedTotal Omega-3 fatty acids: 2346mg 
39
Fish, anchovy, european, rawTotal Omega-3 fatty acids: 2257mg 
40
Fish, salmon, Atlantic, farmed, cooked, dry heatTotal Omega-3 fatty acids: 2194mg 
41
Fish, herring, Atlantic, rawTotal Omega-3 fatty acids: 2188mg 
42
Fish, herring, Atlantic, cooked, dry heatTotal Omega-3 fatty acids: 2185mg 
43
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without saltTotal Omega-3 fatty acids: 2183mg 
44
Fish, herring, Atlantic, kipperedTotal Omega-3 fatty acids: 2180mg 
45
Fish, mackerel, spanish, rawTotal Omega-3 fatty acids: 2124mg 
46
OSCAR MAYER, Ham (water added, baked cooked 96% fat free)Total Omega-3 fatty acids: 2098mg 
47
Oil, vegetable, canola [low erucic acid rapeseed oil]Total Omega-3 fatty acids: 2067mg 
48
Fish, mackerel, Pacific and jack, mixed species, cooked, dry heatTotal Omega-3 fatty acids: 2059mg 
49
Fish, mackerel, Pacific and jack, mixed species, rawTotal Omega-3 fatty acids: 2042mg 
50
Fish, salmon, coho, wild, cooked, moist heatTotal Omega-3 fatty acids: 2029mg 

Read More http://nutritiondata.self.com/foods-000140000000000000000.html#ixzz3dQxmQzSq

Foods highest in Total Omega-3 fatty acids(based on levels per 200-Calorie serving)
 
 How we rank
RankFood Name
1
Seeds, flaxseedTotal Omega-3 fatty acids: 8543mg 
2
Seeds, chia seeds, driedTotal Omega-3 fatty acids: 7164mg 
3
Nuts, butternuts, driedTotal Omega-3 fatty acids: 2850mg 
4
Nuts, walnuts, english [Includes USDA commodity food A259, A257]Total Omega-3 fatty acids: 2776mg 
5
Seeds, sisymbrium sp. seeds, whole, driedTotal Omega-3 fatty acids: 913mg 
6
Seeds, breadfruit seeds, rawTotal Omega-3 fatty acids: 719mg 
7
Nuts, walnuts, black, driedTotal Omega-3 fatty acids: 649mg 
8
Nuts, beechnuts, driedTotal Omega-3 fatty acids: 590mg 
9
Nuts, formulated, wheat-based, all flavors except macadamia, without saltTotal Omega-3 fatty acids: 549mg 
10
Nuts, formulated, wheat-based, unflavored, with salt addedTotal Omega-3 fatty acids: 542mg 
11
Nuts, formulated, wheat-based, flavored, macadamia flavored, without saltTotal Omega-3 fatty acids: 511mg 
12
Seeds, breadfruit seeds, boiledTotal Omega-3 fatty acids: 337mg 
13
Seeds, breadfruit seeds, roastedTotal Omega-3 fatty acids: 321mg 
14
Nuts, hickorynuts, driedTotal Omega-3 fatty acids: 319mg 
15
Nuts, pecans, oil roasted, with salt addedTotal Omega-3 fatty acids: 288mg 
16
Nuts, pecans, oil roasted, without salt addedTotal Omega-3 fatty acids: 288mg 
17
Nuts, pecansTotal Omega-3 fatty acids: 285mg 
18
Nuts, pecans, dry roasted, with salt addedTotal Omega-3 fatty acids: 280mg 
19
Nuts, pecans, dry roasted, without salt addedTotal Omega-3 fatty acids: 280mg 
20
Nuts, pine nuts, pinyon, driedTotal Omega-3 fatty acids: 250mg 

Read More http://nutritiondata.self.com/foods-012140000000000000000.html?maxCount=20#ixzz3dQwkhl9i

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