4. Canned Sardines (1,000 to 1,300 mg per 3-Ounce Serving)

Canned sardines offer an accessible, budget-friendly powerhouse of nutrition. Packed tightly in olive oil or water, these small oily fish preserve their essential lipids through the canning process without significant degradation. Because sardine bones soften completely during cooking and remain edible, consuming sardines also delivers exceptional doses of bioavailable calcium and magnesium—nutrients that work synergistically with omega-3s to support neuromuscular stability.