Omega-3 fatty acids are of essential in boosting both brain health and heart health, ensuring general bodily functions are maintained. These healthy fats build structure into cell membranes, assist cognitive functions, provide enhancement in mood stability, and boost immunity. Since the body cannot make all types of omega-3 fatty acids, dietary incorporation is very important.

Omega-3 contents vary with species but, in general, provide adequate DHA and EPA.

Omega-3 fatty acids are necessary to maintain optimal mental and physical well-being. While fatty fish like salmon, sardines, and anchovies are great sources of EPA and DHA, there are plant-based options such as flaxseeds, chia seeds, walnuts, and soybeans that are rich in alpha-linolenic acid or ALA. Adding these 13 foods to your diet will greatly improve heart health, brain function, and your overall well-being. Whichever your preference, fish, legumes, seeds, or even plant-based alternatives, you can find an omega-3.

Here are 13 foods that are very high in Omega-3 fatty acids and are nutritious:

1. Salmon

Salmon is one of the most nutrient-dense foods available and a top source of omega-3 fatty acids. It is rich in both EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), two critical types of omega-3s. Besides, salmon offers many essential nutrients, including vitamin D, vitamin B12, and selenium. Some research findings reveal that consuming salmon regularly will lower your risks for heart diseases, dementia, and mental problems, like depression. Salmon is indeed the epitome of versatility. Salmon may be grilled, baked, smoked, or poached, but will fit into almost any diet.

Omega-3 content: 2,150 mg of EPA and DHA (combined) per 3.5 oz (100 g) serving.

2. Cod Liver Oil

Although technically a supplement, cod liver oil deserves mention for its exceptional concentration of omega-3s.

Extracted from the liver of cod fish, this oil is an incredibly efficient source of essential omega-3 fatty acids. It is also loaded with vitamins A and D. One tablespoon of cod liver oil delivers 170% of the daily recommended value of vitamin D and 453% of vitamin A. It should be consumed in moderation, though as excess vitamin A can cause damage to your body. Cod liver oil has been shown to promote heart health, even brain functioning, and improve bone and immune system response.

3. Oysters

Oysters are a popular shellfish and are an excellent source of zinc, copper, and vitamin B12. They are also high in omega-3 fatty acids. They can be consumed raw, grilled, or baked and provide the best option for those looking for a nutrient-dense appetizer or main dish. Nutritionally, oysters are potent due to their combination of omega-3s and essential trace minerals, which help with heart health, immunity, and recovery from fatigue.

Contains omega-3 content: 500 mg per 3 oz serving

4. Sardines

These small oily fish pack a nutritional punch. Sardines are nutrient-rich and are an excellent source of omega-3s. When eaten whole, you also get the calcium, vitamin B12, and vitamin D that they are so rich in. They come usually canned and can be added to pasta dishes, salads, or eaten alone as a healthy snack.

Omega-3 content: 1,463 mg of EPA and DHA (combined) per cup (149 g) of canned sardines.

5. Anchovies

Anchovies are small, oily fish with both a good taste and nutritional value. They are usually sold canned or dried and have a very pungent flavor, making them suitable for use as ingredients in sauces, pizza toppings, or any other dishes. Not only do anchovies contain an impressive amount of omega-3 fatty acids, but they are also a good source of niacin and selenium. They also contain a good amount of calcium when consumed with bones.

Omega-3 content: 2,053 mg of EPA and DHA (combined) per 3.5 oz (100 g).

6. Shrimp

Shrimp is an ambrosial seafood food widely consumed by people across the world. It has very low calorie levels and high protein, rich in omega-3. It can be grilled, boiled, or mixed with salads and pasta to be a heart-friendly dish. Besides the richness of omega-3, it has a high content of potassium that helps the heart maintain health.

Omega-3 content: 0.12 g of DHA and 0.12 g of EPA per 3 oz (85 g) serving.

7. Chia Seeds

Chia seeds are a fantastic plant-based source of ALA, which is a type of omega-3 fatty acid. They're also super versatile and can be used in a number of dishes. With its high fiber and protein content, chia seeds are excellent for digestion and satiety. Commonly used to make chia pudding, sprinkled over salads, or added to smoothies.

Omega-3 content: 5.055 g of ALA per 1 oz serving.

8. Flaxseeds

Other top plants from where sources are gotten include flaxseeds, which contain omega-3 fatty acids. Flaxseed are extremely loaded with fiber, protein, magnesium, and manganese to mention a few. Flaxseed oil is also fantastic since it contains 6.703 g of ALA per tablespoon. Flaxseeds are easy to be included in your diet because they can be easily put on cereals, oatmeal, or salads.

Omega-3 content: 6.703 g of ALA per tbsp.

9. Edamame Beans

Edamame beans are young soybeans, usually eaten as a snack or side dish. A good source of protein, they also contain omega-3 fatty acids, which boost heart health and overall wellbeing. They can be simply steamed, boiled or added to stir-fries, soups, and salads to give an easy, nutritional boost.

Omega-3 content: 0.28 g of ALA per 1/2 cup serving.

10. Kidney Beans

Kidney beans are a staple for hearty stews, chili, and other comfort foods. While not as high in omega-3s as fish sources, they are still a good plant-based option. They are also a good source of dietary fiber, which supports digestion and heart health.

Omega-3 content: 0.10 g of ALA per half-cup serving.

11. Soybeans

Soybeans are versatile legumes rich in fiber, vegetable protein, and several essential vitamins and minerals. Though better known for their omega-6 fatty acids, they do provide a decent amount of omega-3s. Tofu and soy milk products are good sources for heart-healthy benefits and add to the overall intake of omega-3s.

Omega-3 content: 670 mg per serving.

12. Walnuts

Walnuts are an excellent source of ALA omega-3s and are a favorite for their versatility. They can be eaten on their own, mixed into granola, or added to salads and other dishes. Walnuts also provide a hearty dose of healthy fats and contribute to better brain function, cardiovascular health, and overall wellness.

Omega-3 content: 3.346 g of ALA per 1 cup.

13. Seaweed and Algae

For vegetarians and vegans, seaweed and algae are great plant-based sources of omega-3s. They are rich in both EPA and DHA and are widely consumed in sushi, soups, and supplements. Adding seaweed and algae can be a good way to meet daily omega-3 needs without consuming fish.

Ways You Can Add Omega-3 Rich Food To Your Diet

Incorporate these omega-3-rich foods into your daily diet with simple swaps and additions.

Begin by enjoying two servings of fatty fish like salmon, sardines, or shrimp a week.

Sprinkle chia seeds or flaxseeds into smoothies, oatmeal, or yogurt for a plant-based ALA boost. Add edamame or kidney beans to your salads or soups to enhance protein and omega-3s. Use walnuts in your granola, trail mix, or as a snack. Replace regular oils with flaxseed or fish oil for cooking or dressings. Take cod liver oil as a supplement. These little changes will make a big difference in supporting overall health.

The U.S. Department of Agriculture (USDA) rolled out a new set of dietary guidelines on Wednesday, Jan. 7, introducing a food pyramid that looks strikingly different from what most people remember. Emphasizing protein and healthy fats while reducing the role of grains, the updated recommendations represent a clear break from previous federal guidance. The accompanying food pyramid graphic almost completely reverses the old model, both in appearance and in the food groups it promotes.

During a White House briefing, Press Secretary Karoline Leavitt highlighted the changes, saying the announcement aligned with President Donald Trump and Health Secretary Robert F. Kennedy Jr.'s mission to "Make America Healthy Again."

Also Read: New Food Pyramid 2026 Reshapes Dietary Guidelines For Americans Under RFK Jr

If you’re used to the pyramid from the early 2000s, it may take a moment to adjust to the new look. Here are some of the major differences between the old and new food pyramids.

New Food Pyramids 2026: What Does The New Food Pyramid Look Like?

The U.S. had stopped using the pyramid as a guide back in 2011, switching to a plate-style visual for dietary recommendations. Now, under RFK Jr.’s leadership at HHS, the pyramid is back—but flipped. The upside-down triangle now places the foods that should make up most of your diet at the top, while foods to eat sparingly sit at the bottom.

RFK Jr.’s New Food Pyramid vs Old Food Pyramid

It’s not just the graphic that’s changed. The hierarchy of food groups has shifted as well. Grains, once the largest and foundational part of the diet, are now the smallest segment at the bottom. Meanwhile, protein, dairy, healthy fats, fruits, and vegetables dominate the top of the pyramid.

Here’s a detailed look at RFK Jr.’s New Food Pyramid vs Old Food Pyramid and what it means for Americans, based on reporting from USA Today.

1. Focus Shift

Old Food Pyramid: Grains and carbs were the base, while proteins and fats were limited. The focus was on low-fat foods and staples like bread, pasta, and cereal.

RFK Jr.’s New Food Pyramid: Whole foods, protein, and healthy fats take center stage. Red meat, cheese, fruits, and vegetables are placed at the top, and refined grains play a smaller role.

2. Protein and Fats

Old: Saturated fats and animal proteins were discouraged. Fat was often treated as the main dietary enemy.

New: Protein and healthy fats, including saturated fats from meat and dairy, are now seen as essential. Federal nutrition leaders have officially declared an end to the “war on fat.”

3. Processed Foods

Old: Highly processed foods, added sugars, refined carbs, and chemical additives were allowed in moderation.

New: There’s a strong push to reduce ultra-processed foods, added sugars, and refined carbs. The emphasis is now on minimally processed, real foods.

4. Dairy

Old: Low-fat or skim dairy was recommended; full-fat options were generally discouraged.

New: Cheese and other dairy products are now at the top of the pyramid, allowing for full-fat milk in both general diets and school meals.

5. Sugar and Additives

Old: Sugar intake was suggested to be limited, but highly processed foods weren’t heavily flagged.

New: Added sugar is more strictly controlled, and processed foods are clearly marked as foods to minimize.

6. Overall Approach

Old: The diet centered on lowering fat, balancing calories, and relying heavily on plant-based staples such as grains.

New: The focus is on nutrient-rich, protein-heavy meals, healthy fats, whole foods, and cutting down refined carbohydrates. The guidelines aim to address obesity, chronic disease, and overall health.

How Does The New Pyramid Reflect Dietary Trends?

The new food pyramid, unveiled by Health Secretary Robert F. Kennedy Jr., signals a major shift in U.S. nutrition advice, emphasizing more protein and healthy fats while reducing grains. This change mirrors growing trends in American diets, where high-protein eating patterns and skepticism of high-carb, ultra-processed foods are increasingly common, according to USA Today.

Practically, protein and dairy, especially full-fat dairy, now dominate the pyramid, replacing the previous grain-heavy base. Saturated fats are no longer demonized; instead, they are considered healthy in moderation. Federal nutrition leaders have officially ended the “war on fat.” These updates also reflect recent survey findings showing that high-protein diets are a top trend in the U.S., with most Americans actively trying to increase their protein intake.

In a world where colourful vitamin gummies line supermarket shelves and powders promise instant wellness, many people are left wondering: should I really rely on supplements, or is eating well enough? Experts say the answer isn’t as simple as choosing one over the other.

Why Natural Foods Come First

Dr. Hari Kishan Boorugu, Consultant Physician and Diabetologist at Yashoda Hospitals, Hyderabad, emphasizes that “whole, natural foods should always come first.” Fruits, vegetables, whole grains, nuts, seeds, fish, yogurt, and healthy oils are packed with vitamins, minerals, fibre, antioxidants, and other plant compounds that work together to support digestion, immunity, heart health, and gut microbiome balance. “Supplements can’t fully replicate the synergy of nutrients found in real foods,” he adds.

Supplements, including tablets, capsules, powders, and even gummies—are meant to fill specific gaps. They are particularly useful for people with diagnosed deficiencies, dietary restrictions, pregnancy-related needs, ageing-related bone health, or medical conditions that affect nutrient absorption. But Dr. Boorugu cautions that “self-prescribing or overusing supplements can lead to nutrient imbalances or even toxicity, especially with vitamins A, D, E, and K.”

The Truth About Gummies

Gummies have become popular for their taste and convenience. Yet, experts warn that they are not a substitute for a balanced diet. “Many gummies contain added sugar and inconsistent doses of nutrients,” Dr. Boorugu explains. They can support your nutrition, but only when used responsibly and under medical guidance.

Supplements As Support, Not Shortcuts

Ruchika Rajbans, Founder & CEO of Arechar Group and creator of Vitagoli, says people often ask her, “Do I really need supplements? Isn’t eating well enough?” Her answer: ideally, yes—food should cover your nutritional needs—but real life often interferes. Stress, lack of sleep, overworking, and hormonal changes can affect how well your body absorbs nutrients.

“Supplements are gap fillers, not meal replacements,” Ruchika explains. “Whether in gummies, tablets, or powders, what matters is the quality of the ingredients and whether there’s evidence backing their benefits.” She adds that wellness isn’t about chasing trends or formats; it’s about understanding your body, reading labels carefully, and making informed choices.

Experts agree that balance is key. Prioritize a varied, nutrient-rich diet, maintain a healthy lifestyle, and use supplements only when necessary, preferably with medical guidance. Real nutrition starts on your plate—not in a capsule or gummy.

If you scroll through TikTok or Instagram these days, chances are you have come across videos of people blending oats with water or juice and calling the drink “oatzempic”.

The term is clearly inspired by Ozempic, a prescription drug mainly used to treat type 2 diabetes and known for reducing appetite. Clips featuring the oat-based drink often promise quick weight loss, long-lasting fullness, and a “natural substitute” for medication. But does oatzempic have any scientific backing? In short, no. Here’s a closer look at why.

What Is Oatzempic?

There is no fixed formula for oatzempic. Most videos show people blending one or two tablespoons of rolled oats with a glass of water. Some add lemon or lime juice, cinnamon, or soak the oats beforehand. Oats are high in beta-glucan, a form of soluble fibre that turns gel-like when mixed with liquid. The idea is that drinking this mixture will help you feel full and curb hunger.

Many TikTok creators suggest replacing breakfast with oatzempic. Others recommend drinking it mid-afternoon to avoid overeating later.

Oatzempic: What Happens When You Drink It?

As per The Independent, many people online say they feel fuller after drinking oatzempic, which makes sense. Oats contain beta-glucan, a soluble fibre that forms a thick gel in the digestive tract. This slows digestion and can increase feelings of fullness. Strong evidence shows that diets rich in viscous soluble fibre, such as that found in oats, can modestly improve appetite control, blunt blood sugar spikes after meals, and support healthier cholesterol levels.

That said, oats are not unique in this respect. Foods like apples, citrus fruits, flaxseeds, barley, psyllium husk, and legumes such as beans and lentils also contain soluble fibres that behave in a similar way in the gut, promoting fullness and overall health. So yes, oats can help you feel satisfied. But feeling full alone does not equal lasting or meaningful weight loss.

Sustainable weight management depends on balanced eating and regular physical activity, not just appetite suppression.

Has Oatzempic Actually Been Studied For Weight Loss?

No. There are no clinical studies examining the “oatzempic drink” for weight loss, appetite regulation, or long-term health effects. There is no agreed recipe, no standard quantity, and no research following its use over time.

If someone loses weight while drinking it, it is difficult to know whether that change is due to oatzempic itself, reduced calorie intake overall, or other lifestyle adjustments happening at the same time.

Oatzempic: Are There Downsides To Consider?

For most people, drinking small amounts of oatzempic is unlikely to be harmful. Still, there are a few points worth keeping in mind:

• It is not a complete meal. Oatzempic lacks adequate protein, healthy fats, and several essential nutrients. Regularly replacing meals with it could lead to nutrient deficiencies or under-eating
• Increasing fibre too quickly can cause discomfort. People who are not used to high-fibre diets may experience bloating or digestive issues, particularly if they are not drinking enough fluids
• The name itself can be misleading. Calling it “oatzempic” encourages comparisons with a prescription drug, which may wrongly suggest it has similar effects
• It may delay proper care. Relying on a viral drink instead of seeking evidence-based nutrition or medical advice could stop people from getting the support they actually need.