The days of fearing fats are long gone, and we now know good fats can be incredible for health. Omega 3s are one of those good fats, and most people don’t get enough of them. So let’s look at why omega 3s are so important, what they do for your body, and the top omega 3 foods you can start adding to your diet today.

What Does Omega 3 Do for Your Body?

Your body can make most of the fats it needs. But there are two fatty acids it can’t make and that you must get from food:

1. Linoleic acid (an omega-6 fatty acid)
2. Alpha-linolenic acid (which is an omega-3 fatty acid)

These essential fatty acids (“essential” because your body can’t make them) have many functions in your body, including:

• Providing a source of energy
• Acting on DNA
• Affecting cellular functions like inflammation
• Influencing mood
• Affecting cellular signalling
• Contributing to visual and neurological development
• And much more

While we need both types of essential fatty acids, most people in developed countries eat far too many omega 6s and need to intake more omega 3s.

In addition, research suggests high omega 3 intake is associated with reduced cardiovascular disease risk. They can help to decrease triglycerides levels, slow plaque growth, reduce the chance of abnormal heart rhythm, and even slightly lower blood pressure.

Now, there are also three main types of omega 3s that matter:

1. EPA (eicosapentaenoic acid)
2. DHA (docosahexaenoic acid)
3. ALA (alpha-linolenic acid)

While DHA and EPA are found mostly in marine algae and seafood, ALA is found mostly in plant foods. But your body has to convert ALA into EPA or DHA before it can use it.

Since this is an inefficient process, it’s better to focus on EPA and DHA as your omega 3 sources more than ALA fatty acids. (Although both sources are good to include in your diet!)

By eating plenty of omega 3 foods daily, especially those with EPA and DHA, you can give your body one of the best essential fats it needs to function well and maintain good health.

The 7 Best Omega 3 Foods to Eat Daily

So now that you understand a little about why omega 3s are so great, here are the top omega 3 foods rich in good fats for your body and brain.

1. Fatty Fish

Because of the evidence linking omega 3 with a healthier heart, the American Heart Association recommends we eat at least two servings of fish per week. (A serving equals 3.5 ounce of cooked fish or ¾ cup of flaked fish.)

And the emphasis should be on oily fish that are highest in omega 3s, like these:

• Salmon
• Atlantic and Pacific Mackerel
• Lake trout
• Albacore tuna
• Sardines
• Herring
• Anchovies

Note that some types of fish can contain high mercury levels and other harmful environmental contaminants. While a little mercury consumption can be okay, high exposure can lead to serious side effects, such as organ damage.

So, here are some tips for choosing the healthiest fish:

• Mercury is usually highest in larger, predator fish like swordfish, shark, orange roughy, king mackerel, and ahi tuna. Smaller fish and shellfish typically have lower mercury levels, so choose those most.
• See this Eating Fish chart for more guidelines on which fish are safest. (The fish listed above are all on the list for lowest in mercury and highest in omega 3s.)
• Focus on wild-caught fish as much as possible for higher omega 3 levels and better sustainability.

2. Oysters

Oysters are a type of shellfish rich in omega 3 fatty acids as well as protein and other important vitamins and minerals. Those include vitamins A, B, D, and E, and iron, magnesium, and iodine.

At one gram of omega 3s in just three ounces (about the size of a deck of cards), Pacific oysters are a great source of omega 3s. They can also be a good alternative if you don’t care for fish.

3. Cod Liver Oil

Cod liver oil is a type of fish oil. Although fish oil is a supplement rather than a food, it’s mentioned here because:

• It’s a good source of omega 3
• And it’s helpful for those who don’t eat enough high-omega 3s fish per week

As the name implies, cod liver oil is taken from codfish livers. Codfish get their omega 3 content from their diet of phytoplankton, which get their omega 3s from microalgae in the ocean.

4. Fish Oil

Besides cod liver oil, other types of fish oil can be good omega 3 DHA and EPA sources.Fish oil is typically extracted from the flesh of oily fish like herring, tuna, and cod.

Regular fish oil is also usually higher in omega 3s than cod liver oil, although it doesn’t contain the extra vitamins A and D of cod liver oil.

If you’re a vegetarian or vegan, you can take a vegan omega 3 supplement extracted from marine algae seaweed to get a comparable amount of EPA and DHA.

Note: Speak with your doctor before taking either cod liver oil or fish oil, especially if you’re pregnant or breastfeeding.

5. Chia Seeds

Chia seeds are the richest plant source of omega 3s, making them a great daily dose of ALA. They’re also high in fiber and provides protein, zinc, calcium, and phosphorus.

Chia seeds contain mostly soluble fiber and mucilage, which is what gives them a gooey texture if you add liquid to them. (This is also what makes chia seed pudding so delicious!) These two substances may help slow digestion after meals to prevent blood sugar spikes, increase feelings of fullness. They may also help lower LDL “bad” cholesterol levels [*].

In addition, chia seeds contain all nine essential amino acids the body needs, making them a complete protein.

6. Walnuts

Now that we’ve covered animal sources of omega 3s rich in EPA and DHA, let’s look at some plant-based sources of ALA—starting with walnuts!

Remember that ALA is not the most efficient form of omega 3s. But it can still be beneficial, and many ALA-rich foods are health-promoting in other ways.

Besides being a good source of omega 3s, walnuts are high in “good” monounsaturated and polyunsaturated fats. They’re also a decent source of plant-based protein and fiber.

Add a handful of walnuts to salads, sandwiches, even ice cream, for a boost of healthy fats.

7. Flaxseeds

Flaxseeds are one of the healthiest seeds you can choose! They’re high in omega 3s, high in fiber, and a source of monounsaturated/polyunsaturated fats, vitamin B1, B6, magnesium, phosphorus, and iron.

Flaxseeds also contain plant compounds called lignans—up to 800 times more than other plant foods!—which have antioxidant properties that may help lower cancer risk [*][*].

Observational studies have also shown flaxseed may support reduction and treatment of breast cancer [*].

Just make sure you consume them ground to get the most nutrition out of them.

Overall, omega 3 foods are necessary additions to a healthy diet. Choose your favorites and experiment with different ways to consume more omega 3s every day!

Disclaimer: Statements made have not been evaluated by the FDA. Products are not intended to diagnose, treat, cure, or prevent any disease.