What Foods Have Omega-3? Here’s What You Need to Know

If you’ve been wondering what foods have omega-3, you’ve come to the right place. Omega-3 fatty acids are essential for your health, but they’re a bit tricky because your body can’t make them on its own. The good news is that there are plenty of delicious and easy-to-find foods that can help you get your daily dose. Omega-3s play a major role in everything from heart health to brain function, and they can even improve your skin and mood. So, let’s dive into the best omega-3-rich foods that you can add to your diet to reap all those amazing benefits.

What Does Omega-3 Do?

What Foods Have Omega-3? Let’s Start with Fish

When most people think about omega-3, fish usually comes to mind, and for good reason. Fatty fish are packed with two of the most important types of omega-3s: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These types are the most easily absorbed by your body and are incredibly beneficial for heart health, brain function, and even reducing inflammation.

• Salmon: This fish is probably the most well-known omega-3 powerhouse. A 3-ounce serving of wild-caught salmon can give you over 2,000 milligrams of omega-3s. Whether you grill it, bake it, or even throw it in a salad, it’s a tasty and versatile way to get your omega-3 fix.
• Mackerel: This small, oily fish is another fantastic source of omega-3s. It’s not only rich in EPA and DHA but also packed with vitamins like B12 and D. Just a 3-ounce portion can give you up to 4,000 milligrams of omega-3s, making it one of the best options.
• Sardines: These tiny fish are often underrated, but they pack a punch when it comes to omega-3s. They’re not just great for your heart; sardines are also high in protein and calcium. Plus, they’re often available in canned form, which makes them super convenient for a quick snack or salad topping.
• Herring: Similar to mackerel and sardines, herring is another fatty fish that’s loaded with omega-3s. It’s great for grilled dishes or even as a smoked snack. A 3-ounce serving can provide around 1,000 milligrams of omega-3s.

What Foods Have Omega-3? Let’s Talk About Plant-Based Sources

If you’re vegetarian or vegan, don’t worry—you can still get plenty of omega-3s from plant-based foods. While plant sources mostly provide ALA (alpha-linolenic acid), which needs to be converted into EPA and DHA by your body, these foods are still an excellent addition to your diet.

• Flaxseeds: Flaxseeds are one of the best plant-based sources of omega-3s. They’re packed with ALA, and they’re also high in fiber. You can add them to smoothies, sprinkle them over your oatmeal, or even use flaxseed meal in baking recipes. Just remember to grind them before eating to get the most out of their nutrients.
• Chia Seeds: These tiny seeds are another omega-3-rich option. They’re easy to add to your diet—just throw them in a smoothie, mix them into your yogurt, or even make a chia pudding. Plus, chia seeds are loaded with fiber, protein, and antioxidants, making them a superfood all around.
• Walnuts: Walnuts are a great snack option if you’re looking for a boost of omega-3s. Just a handful of walnuts provides a healthy dose of ALA, and they’re packed with antioxidants. They can be eaten raw, added to salads, or incorporated into baked goods.
• Hemp Seeds: Hemp seeds are another plant-based source of omega-3s that are rich in ALA. These seeds are also a good source of protein and essential amino acids. You can add them to smoothies, sprinkle them on salads, or mix them into granola.
• Algal Oil: If you’re avoiding fish but still want the benefits of DHA and EPA, algal oil is an excellent plant-based supplement. It’s made from algae and is one of the few plant-based sources that provide both types of omega-3s. Algal oil can be found in capsule form or even as an oil that you can add to your food.

What Foods Have Omega-3? Don’t Forget the Oils

While you can get omega-3s from whole foods, certain oils are also an excellent source of these essential fats. Adding the right oils to your cooking or salad dressings is a simple way to up your omega-3 intake.

• Flaxseed Oil: Flaxseed oil is a rich source of ALA and can be used in smoothies, salad dressings, or even drizzled over cooked vegetables. It has a mild flavor and is great for adding omega-3s to your diet without much fuss.
• Chia Seed Oil: Just like chia seeds, chia seed oil is packed with ALA and offers a subtle, nutty flavor. You can use it in salad dressings or drizzled over roasted veggies to boost your omega-3 intake.
• Walnut Oil: If you love the taste of walnuts, walnut oil is a great addition to your kitchen. It’s rich in ALA and adds a delicious flavor to salad dressings, sauces, and even baked goods. Just be sure to use it in cold dishes or drizzle it on top of warm dishes to preserve its nutrients.
• Canola Oil: Canola oil is another plant-based oil that contains omega-3s, though not as much as flaxseed or walnut oils. It’s a more neutral oil that can be used for cooking and baking, making it easy to incorporate into your meals.

What Foods Have Omega-3? Don’t Forget the Fortified Foods

If you’re struggling to get enough omega-3s from your regular diet, you might want to consider some fortified foods. These are foods that have been enriched with omega-3s, making it even easier to meet your nutritional needs.

• Omega-3-Enriched Eggs: Some eggs come from chickens that are fed a diet rich in omega-3s, resulting in eggs that contain higher levels of these beneficial fats. They can be used in any egg-based recipe, from scrambled eggs to omelets.
• Fortified Plant Milks: Many plant-based milks, such as almond, soy, and oat milk, are fortified with omega-3s. Check the labels to find options that have added ALA, DHA, or both.
• Fortified Juices: Some fruit juices are fortified with omega-3s, making it an easy way to get a boost in your diet without any extra effort. Just make sure to look for options that are low in added sugars.

Final Thoughts: What Foods Have Omega-3?

So, what foods have omega-3? As you can see, there’s a wide variety of options, whether you’re into fish, plant-based foods, or even fortified products. Adding more omega-3s to your diet doesn’t have to be complicated. Whether it’s enjoying a serving of salmon, sprinkling chia seeds over your morning smoothie, or using flaxseed oil in your salad dressing, there are plenty of ways to reap the benefits of omega-3s. With these tasty and nutritious foods, you can give your body the omega-3 boost it needs to support heart health, brain function, and overall well-being. Happy eating!