3. Cod liver oil (2,438 mg per serving)
Cod liver oil is more of a supplement than a food.
As the name implies, it’s an oil extracted from the livers of cod fish.
This oil is high in omega-3 fatty acids and loaded with vitamins D and A — a single tablespoon provides 170% and 453% of the Daily Value (DV), respectively.
Therefore, taking just 1 tablespoon of cod liver oil more than satisfies your need for three essential nutrients.
But don’t take more than 1 tablespoon at a time, as too much vitamin A can be harmful.
Omega-3 content: 2,438 mg of EPA and DHA (combined) per tablespoon.