You hear a lot about omega-3s, and for good reason. Piles of research reveal just how essential these healthy fats are for good head-to-toe health, so it’s crucial to find ways to get enough.
“This group of fatty acids support essential bodily functions and play a role in maintaining a healthy heart and lungs, a strong immune system, and good cognitive function,” explains Sherene Chou, M.S., R.D.N., co-founder of Food + Planet, a global nonprofit tapping into the power of nutrition professionals bridging sustainability, science, culture, and community.
Other research suggests they may play a supportive role in conditions associated with chronic inflammation (it’s no coincidence that some of the top anti-inflammatory foods contain omega-3s), including rheumatoid arthritis, lupus, and eczema, adds Dani Dominguez, M.S., R.D.N., registered dietitian nutritionist, certified pet nutritionist, and founder of SunBright Wellness.
Meet the experts: Sherene Chou, M.S., R.D.N. co-founder of Food + Planet, a global nonprofit; Marisa Moore, M.B.A., R.D.N., L.D., registered dietitian nutritionist in private practice and cookbook author; Dani Dominguez, M.S., R.D.N., registered dietitian nutritionist, certified pet nutritionist, and founder of SunBright Wellness; Lotta Andonian, M.S., R.D.N., a culinary dietitian based in Santa Monica, Calif.
There are three main omega-3 fatty acids, and we need all of them. Alpha-linolenic acid (ALA) is mostly found in plant-based foods and oils, while eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are primarily present in marine-sourced foods, Chou adds. ALA technically helps the body manufacture EPA and DHA, but not in high enough quantities to significantly benefit our health, which is why loading up on omega-3-rich foods is so important.
Fatty fish (like salmon, sardines, mackerel, and rainbow trout) is the most robust source of omega-3s, which is why fish oil supplements have become such a popular way to get your daily dose. But if you’re sick of contending with the fishy burps that can sometimes come from swallowing this supplement, here’s some happy news for you: fish and its namesake supplement aren’t the only options for getting omega-3 fatty acids. These are some of the top foods with more omega-3s than fish.
Tasty foods with more omega-3s than fish
Flaxseeds
Flax is the richest source of ALA, particularly the oil—flaxseed oil has about triple the omega-3 content that ground flaxseed does, and it’s also rich in lignans, or antioxidants that may help protect against certain cancers, says Lotta Andonian, M.S., R.D.N., a culinary dietitian based in Santa Monica, Calif. Flaxseed oil isn’t good for cooking with because it has a low smoke point, but you can add it to smoothies, dressings, or simply drizzle it over roasted veggies or oatmeal for a beneficial boost. Use ground flaxseeds to bulk up baked goods or your morning oats, or sprinkle it on a yogurt bowl.
Chia seeds
In addition to being another robust source of omega-3s (ALA, to be specific), “just 2 tablespoons of chia seeds delivers about a third of the daily fiber recommendation, making them an ideal choice for digestive health, blood sugar control, and heart health,” says Marisa Moore, M.B.A., R.D.N., L.D., registered dietitian nutritionist in private practice and cookbook author. Chia seeds need to be soaked in a liquid in order for us to be able to digest them properly, which is why chia seed pudding has become so popular (plus, it’s also delicious!).
Walnuts
These wrinkly guys have the highest omega-3 content of all nuts, and “they are also an excellent source of vitamins, minerals, and a unique blend of antioxidants including ellagic acid and catechins that have been shown to support heart health,” Moore explains. The polyphenols in walnuts may also help with memory and cognitive function, research suggests—how fitting that they actually resemble a brain!
Soy foods
Edamame is a beloved one, but other soy-derived foods such as tofu contribute omega-3s, as well as “folate and protein, which support energy production and overall cellular health,” says Dominguez.
Omega-3 eggs
Eggs don’t naturally contain it, but some brands will fortify eggs with omega-3s (usually by feeding hens some form of flax), and it’ll say it on the carton. “The omega-3s are concentrated in the egg yolk, and one pilot study found that eating two omega-3 fortified eggs per day for 30 days increased the levels of omega-3s in the blood similarly to a low-dose fish oil supplement,” says Andonian. Eggs are also a good source of protein, vitamin D, brain-supporting choline, and antioxidants lutein and zeaxanthin (which supports vision health).
Sea vegetables
These are edible plants that come from, well, the sea, and they’re brimming with omega-3s and a host of other nutrients. “Kombu (kelp) and nori are popular sea vegetables that provide plant-based DHA and EPA, plus high amounts of vitamin B12, which is essential for brain health, nerve function, and keeping your energy levels up,” says Moore. “Vegans can get B12 and omega-3s in one convenient bite.”
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