A diet high in certain fish, seeds, and nuts can help you get more omega-3s. 


Salmon ( 2,150 mg per serving): It also contains large amounts of vitamin D, selenium, and B vitamins. 


Mackerel ( 4,580 mg per serving): In many countries, they are commonly smoked and eaten as whole fillets. 


Cod liver oil ( 2,438 mg per serving): It is the oil extracted from the livers of the fish called cod. 


Herring ( 2,150 mg per serving): Smoked herring is popular breakfast food in countries England.


Oysters (329 mg per serving): Oysters also contain more zinc than any other food on the planet. 


Sardines ( 1,463 mg per serving): They contain almost every nutrient your body needs. 


Anchovies (411 mg per serving): Anchovies can be rolled around capers, stuffed into olives, or used as pizza and salad toppings. 


8. Caviar (1,046 mg per serving): Caviar is a good source of choline and a rich source of omega-3 fatty acids.