1. Mackerel (4,580 mg per serving)
Mackerel are small fatty fish.
In many countries, they are commonly smoked and eaten as whole fillets.
Mackerel are incredibly rich in nutrients — a 3.5-ounce (oz), or 100-gram (g), serving packs 500% of the Reference Daily Intake for vitamin B12 and 130% for selenium
What’s more, these fish are delicious and require little preparation.
Omega-3 content: 4,580 mg of EPA and DHA (combined) in 3.5 oz (100 g))
2. Salmon (2,150 mg per serving)
Salmon is one of the most nutrient-dense foods on the planet.
It contains high quality protein and various nutrients, including large amounts of vitamin D, selenium, and B vitamins.
Studies show that people who regularly eat fatty fish such as salmon have a lower risk of conditions such as heart disease, dementia, and depression.
Omega-3 content: 2,150 mg of EPA and DHA (combined) in 3.5 oz (100 g)
