Home Health Amping Up Your Omega 3: How to Get More Omega 3 in...

Amping Up Your Omega 3: How to Get More Omega 3 in Your Diet

omega 3 in food list

How to get more Omega 3 in your diet?

Did you know that most adults in the US don’t get enough Omega-3s in their diet? 

This is a shame, as Omega-3 fatty acids offer many health benefits. Omega-3s can help fight depression, improve eye health and brain health, decrease risk factors of heart disease, and reduce symptoms of ADHD, just to name a few. 

But, if you’re not getting enough Omega-3s in your diet, how do you up to your intake? Check out this guide to learn how to get more Omega-3s in your diet. 

What food contains omega 3?

Fish Sources 

Fish is important for Omega 3 intake

Fish and other types of seafood are packed with Omega-3s. In fact, most oily fish contain both DHA and EPA, which are key components of omega-3s. The following types of fish are some of the best sources of omegas:

Fish Oil Supplements 

omega 3 list of foods

Ok, while this isn’t necessarily a “type of fish”, fish oil supplements deserve a shoutout because of their convenience. If you’re not a big seafood person, taking fish oil supplements is perhaps the easiest way to get your recommended dose of Omega-3s.

When shopping for fish oil supplements, remember that, just like fish, they are perishable, so buying in bulk is not a good idea. Also, try to take your supplements with a meal that contains fat, as fat increases the absorption of omega-3s.

The great thing about fish oil supplements is that they offer a lot more benefits than just a boost in omega-3s. You can learn more about fish oil benefits here. 

Other Types of Fish 

Other types of fish you can add to your diet include:

* Mackerel:

Mackerel contains 5134 mg of omega-3 per 3.5 ounces. It’s also a great source of selenium and B12

* Salmon:

Salmon is one of the most nutrient-dense foods on the planet. It has 2260 mg of omega-3s per 3.5 ounces and is also a rich source of vitamin D, selenium, and B vitamins. Plus, salmon is shown to lower your risk of dementia, depression, and heart disease 

* Herring:

Herring contains 2366 mg of omega-3s per 3.5 ounces and is an excellent source of vitamin D, selenium, and vitamin B12

* Oysters:

In addition to providing 435 mg of omega-3s per 3.5 ounces, oysters are also an excellent source of zinc, copper, and Vitamin B12 


Sardines are very small fish that packs a huge nutritional punch. They offer 1480 mg of omega-3 per 3.5 ounces and are an excellent source of B12, Vitamin D, and selenium.

Other excellent fish sources include:

  • Cod liver oil
  • Trout
  • Shrimp 
  • Seabass
  • Caviar 

Vegetarian Options 

If you’re vegetarian or vegan, it can be a little more difficult to get enough omega-3s in your diet. But, fear not, as there are still a lot of vegetarian/vegan foods that are excellent sources for omega-3. These include:

what food contain omega 3

* Seaweed and Algae:

Seaweed and algae are one of the few plant groups that contain DHA and EPA. You can incorporate seaweed and algae into your diet by wrapping it around your sushi, baking it and enjoying it as a crispy snack, or adding powdered algae (typically, spirulina) to your morning smoothies 

* Chia Seeds:

Chia seeds are an excellent source of omega-3s, as well as protein and fiber. You can add chia seeds to your smoothies, yogurt, salads, or granola mixes

* Walnuts:

Walnuts are an excellent all-around source of healthy fats. You can add them to your trail mix, yogurts, or salads

Other excellent vegetarian options include:

  • Hemp seeds
  • Flax seeds
  • Edamame 
  • Kidney beans
  • Soybean oil

By adding these foods to your diet, you’ll be well on your way to amping up your omega-3s.