Oysters
Oysters, a type of shellfish, are not only a delicacy but also a nutritional powerhouse. Six raw eastern oysters offer 329 mg of EPA and DHA, along with significant amounts of zinc, copper, and vitamin B12. This makes oysters an excellent choice for those seeking to boost their intake of essential nutrients.
The versatility of oysters allows for various culinary uses, from appetizers to main dishes. Their high zinc content is particularly beneficial for immune function and skin health, underscoring their value in a balanced diet. [6]
Cod Liver Oil
As a supplement rather than a food, cod liver oil is a potent source of omega-3 fatty acids, with a tablespoon serving offering 2,438 mg of EPA and DHA. This oil, extracted from cod fish livers, is also replete with vitamins D and A, surpassing the daily needs for these vital nutrients. It’s a traditional remedy for ensuring adequate intake of essential nutrients, but moderation is critical due to its high vitamin A content.
Cod liver oil’s benefits extend beyond omega-3s, supporting bone health due to its vitamin D content and vision and immune function through vitamin A. It’s a concentrated source of nutrients for those who may not regularly consume fatty fish. [7]