Omega-3 fatty acids have various health benefits for your brain and body.
Many renowned health organizations recommend that adults consume 250-500 milligrams (mg) of eicosapentaenoic acid (EPA)  and docosahexaenoic acid (DHA)  daily. You can reach this target by eating two servings of fatty fish per week.
Some solid sources of omega-3 fatty acids include fatty fish, algae, and several high fat plant foods.
For plant based omega-3s, the adequate intake is 1,600mg for people assigned male at birth and 1,100 mg for people assigned female at birth, according to the national institute of Health.
This article provides a list of the top 12 foods that are high in omega-3.
Mackerel (Contains 4,580 mg of Fat Per Serving)
Mackerel is a very common fish. They are small fatty fish that you eat. In many countries, they are usually smoked and eaten as whole filets.
Mackerel are very rich in nutrients and have great beneficial effects on the body. They contain a 100 gram or 3.5 ounce serving pack with 500% of the Reference Daily intake for vitamin B12 and 140% of selenium.
In addition, mackerel fish is very delicious and does not take a lot of time to prepare.
Content of Omega-3: 4,580 mg of EPA and DHA combined in 100 g (4.5 oz)