Omega-3 fatty acids are essential fats that play important roles in your health, such as supporting your heart and reducing inflammation.\n<\/p>\n
While salmon<\/a> is among the best sources of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), providing 1.24 grams of DHA and 0.59 grams of EPA per 3-ounce serving, there are plenty of other shelf-stable alternatives that can make it easier to get your daily dose of omega-3s.\n<\/p>\n Here are 7 of the best omega-3-rich options you can keep stocked in your pantry.<\/p>\n Tanja Ivanova \/ Getty Images<\/p>\n Omega-3 content per serving: <\/strong>Cod liver oil<\/a> is a more concentrated source of DHA and EPA than salmon, providing 1.5 grams of DHA and 0.938 grams of EPA per tablespoon.\n<\/p>\n Consuming cod liver oil regularly has been shown to reduce markers of inflammation<\/a>, like C-reactive protein, and decrease cholesterol levels.\n<\/p>\n Cod liver oil is an excellent source of vitamin A<\/a>, which is necessary for immune function, vision, cognitive function, and reproductive health, and vitamin D, which is required for immune function, bone health, and muscle function.\n<\/p>\n How to use it: <\/strong>Cod liver oil is a supplement available in liquid and capsule form. It\u2019s best to talk to your healthcare provider regarding dosing.<\/p>\n Nitas \/ Getty Images<\/p>\n Omega-3 content per serving: <\/strong>Sardines contain a similar amount of omega-3s as salmon, providing 0.74 grams of DHA and 0.45 grams of EPA per 3-ounce serving.\n<\/p>\n Sardines<\/a> are so rich in omega-3s that regularly including them in your diet may reduce the need for a separate omega-3 supplement. They also provide protein, calcium, potassium, magnesium, iron, zinc, and other essential nutrients.\u00a0\n<\/p>\n Another bonus is that sardines are lower in the heavy metal<\/a> mercury than salmon. \u201cBecause sardines are relatively small, short-lived, and low on the food chain, they accumulate significantly less mercury than larger fish,\u201d Steph Greunke, MS, RD, CPT, PMH-C<\/a>, told Health.\n<\/p>\n How to use it:<\/strong> Canned sardines can be much more convenient than preparing raw or frozen fish, like salmon. \u201cSimply add them to a salad, mix with mayo and make a sandwich, or enjoy with crackers,\u201d said Greunke.\n<\/p>\n Dorte Fjalland \/ Getty Images<\/p>\n Omega-3 content per serving:<\/strong> Anchovies are tiny fish that are packed with omega-3s, providing an impressive 1.09 grams of DHA and 0.648 grams of EPA per 3-ounce serving.\n<\/p>\n Anchovies are also high in vitamins and minerals, including calcium<\/a>, iron<\/a>, and selenium.\n<\/p>\n \u201cAnchovies also provide iodine, which can be challenging to obtain from other foods,\u201d said Greunke. Iodine is necessary for the production of <\/strong>thyroid hormones, which regulate your metabolism, energy levels, body temperature, and growth.\n<\/p>\n How to use it: <\/strong>Enjoy anchovies by adding them to pastas and salads, or eating them straight out of the can or on toast for a protein-rich snack. \u201cWhen possible, look for varieties that are wild or sustainably sourced and either packaged in their natural oil or water,\u201d recommended Greunke.\u00a0\n<\/p>\n chuchart duangdaw \/ Getty Images<\/p>\n Omega-3 content per serving: <\/strong>Omega-3 supplements are shelf-stable, making them an excellent alternative to salmon. They typically provide between 500\u20132,000 milligrams of combined EPA and DHA per serving\n<\/p>\n Most health organizations recommend a combined intake of 250\u2013500 mg per day of EPA and DHA for healthy adults.\n<\/p>\n How to use it:<\/strong> Omega-3 supplements can be taken at any time and are a good option for people who don\u2019t like seafood, which is a primary source of omega-3s.\u00a0\n<\/p>\n Chirila Sofia \/ Getty Images<\/p>\n Omega-3 content per serving:<\/strong> Caviar may be pricey, but it\u2019s a shelf-stable and convenient source of omega-3s.\u00a0Two tablespoons of caviar provide 1.2 grams of DHA and 0.88 grams of EPA, making it a much more concentrated source than salmon.\n<\/p>\n Caviar is also packed with vitamins and minerals, like B12<\/a>, which is needed for neurological function, metabolism, red blood cell production, and DNA synthesis. It also has choline<\/a>, a nutrient that plays critical roles in neurotransmitter production and fetal brain development.\n<\/p>\n How to use it:<\/strong> Caviar is delicious on crackers or blinis and makes a perfect addition to cheese<\/a> and snack plates.\u00a0\n<\/p>\n Svittlana Kuchina \/ Getty Images<\/p>\n Omega-3 content per serving: <\/strong>Flaxseed oil is the richest plant source of alpha-linolenic acid (ALA) you can eat. It has 7.26 grams of ALA per tablespoon.\n<\/p>\n ALA also has anti-inflammatory effects, and research shows that increasing your intake of ALA-rich foods, like flaxseed oil, may help lower the risk of heart disease<\/a>.\n<\/p>\n How to use it:<\/strong> Flaxseed oil<\/a> isn\u2019t suitable for cooking and should be taken as a supplement or used as a finishing oil for dishes like salads and grain bowls.\n<\/p>\n HUIZENG HU \/ Getty Images<\/p>\n Omega-3 content per serving:<\/strong> Chia seeds<\/a> are highly nutritious, providing a shelf-stable source of ALA, plus\u00a0fiber, magnesium, selenium, and zinc. They provide 5.06 grams of ALA per 1-ounce serving.\n<\/p>\n Unlike animal-based sources of omega-3s, like salmon, chia seeds provide fiber<\/a>, a nutrient that supports gut health. It encourages the growth of beneficial bacteria in the large intestine and keeps bowel movements regular and comfortable.\u00a0\n<\/p>\n They\u2019re also high in magnesium, a mineral that helps you maintain healthy blood sugar and blood pressure levels.\n<\/p>\n