Foods Rich in Omega 3 Fatty Acids: The Health Benefits and Where to Find Them

Incorporating this essential nutrient is a key piece to optimal wellness 

Throughout my career as a dietitian, I have had the pleasure of educating hundreds of people on the importance of including specific nutrients in their routine; and the top essential nutrient that gets brought up is Omega-3 fatty acids.  The majority of people who I discuss this nutrient with have heard of the importance of consuming Omega-3s, however many are not aware of the reasons why. 

Keep reading to learn the benefits of Omega-3s, foods rich in omega 3 and tasty ways to incorporate more of these fantastic fatty acids in your diet! 

So what are Omega-3 fatty acids anyways? 

At its core, Omega-3 is a type of polyunsaturated fat, a family of essential fatty acids that the body cannot produce on its own. 

Within the Omega-3 family, there are 3 key players:

1. Eicosapentaenoic Acid (EPA)
2. Docosahexaenoic Acid (DHA)
3. Alpha-linolenic Acid (ALA)

Understanding these building blocks is fundamental to grasping the impact of Omega-3 on our health. 

Benefits of Omega-3 

EPA and DHA: 

• Cardiovascular benefits: lowers your risk of heart disease, reduces blood pressure, prevents blood clots and lowers triglycerides (fats in your blood). 

• General health benefits:  reduces inflammation, supports lung health, immunity and hormone systems, and supports brain and eye development in infants and during pregnancy. 

ALA: 

• Although ALA isn’t as impactful on heart health as EPA and DHA, it still lends its hand at supporting cardiovascular wellness. 
• Preliminary research suggests it may help with asthma, dry eye and chronic obstructive pulmonary disease. 

Foods High in Omega 3 Fatty Acids 

EPA and DHA:

• Salmon 
• Trout 
• Sardines 
• Herring 
• Artic char 
• Mackerel 
• Kelp 
• Seaweed 

ALA can be found in a variety of plant foods such as:  

• Nuts: Walnuts 
• Seeds: Ground flax, chia, hemp   
• Oils: Canola, soybean, walnut, flaxseed 

Other foods which may have Omega-3 added are: 

• Eggs 
• Milk 
• Orange juice 
• Margarine 
• Yogurt 

Learn more about food sources of Omega 3.

How Much Omega-3 Do I Need? Do I Need Supplements? 

As fatty fish is the best source of EPA and DHA, having two servings of these a week can help to meet your needs. A serving of fish is about 3.5 oz or roughly 100g. If you don’t enjoy fish or include it in your diet, there are vegan Omega-3 supplements and/or fish-based supplements you may wish to take. You can always ask your doctor or pharmacist to point you in the direction of their favourite brands. 

Tasty Ways to Enjoy Omega-3’s 

Check out these omega-3 recipes: 

1. Salmon sheet pan dinner
2. Quinoa salad with walnuts
3. Chia pudding
4. Berry smoothie or peanut butter toast with ground flaxseeds 
5. Trout with creamy barley salad