Oysters
Shellfish is one of the most nutritious foods there is. It has the most zinc content than any other food on the planet.
Just 6 ray oysters (85g or 3 oz) contains 289% of the DV for zinc, 69% for copper and 567% for vitamins B12.
Oysters can be eaten as a whole meal, appetizer, or a snack. Raw oysters are a popular delicacy in many countries.
Content of Omega-3: 329 mg of DHA and EPA combined in 6 raw eastern oysters, 391 mg per 3.5 oz (100g)
Herring
Herring is an oily fish of medium size. It is often pickled, cold-smoked, or precooked and sold as a canned snack.
It is quite popular to serve smoked herring as a breakfast in many countries such as England, where it is known as kippers and served with eggs.
A 3.5 oz (100g) serving of herring has about 100% of the DV for selenium and 779% of the DV for vitamins B12.
Content for Omega-3: 2,150mg of EPA and DHA combined in 3.5 oz (100g).