How to Boost Your Omega-3s

Omega-3 fats are essential fatty acids with numerous health benefits. This article covers what omega-3 fats are, their benefits, how much we need, and how to get enough through food. I’ll also give you some tactical tips for meal and snack ideas that include omega-3s.

What Are Omega-3 Fats?

Omega-3s are a type of unsaturated fatty acid. They are essential, meaning we must consume them from food because our body doesn’t produce them. There are 3 forms of omega-3 fats:

• ALA (alpha-linolenic acid) – these are found in plant based foods
• EPA (eicosapentaenoic acid) – these are found in animal foods
• DHA (docosahexaenoic acid) – these are found in animal foods

Health Benefits of Omega-3s

Heart health: omega-3s improve cardiovascular health markers, including reducing triglycerides and blood pressure and improving blood vessel function.

Brain health: omega-3s are important in brain development, learning and memory, eye health, and supporting proper brain structure throughout life.

Anti-inflammatory: eating a higher omega-3 to omega-6 fat ratio may reduce inflammation, helping with chronic inflammatory diseases like arthritis.

How Much Do We Need?

There is no current RDA for Omega-3s. Adequate intake for ALA has been established at:

• 1.1 g/day for women
• 1.6 g/day for men
• 1.4 g/day for pregnant women
• 1.3 g/day for breastfeeding women

General recommendations from several health organizations for EPA and DHA are 250-500 mg/day. This is equivalent to about two servings of fatty fish per week.

Best Food Sources of Omega-3s

Plant-Based Sources

• 1 tbsp flaxseed oil = ~7 g ALA
• 2 tbsp chia seeds = ~5 g ALA
• 2 tbsp flax seeds = ~4 g ALA
• 2 tbsp hemp seeds = ~2 g ALA
• 1 oz walnuts = ~2 g ALA

Note: our bodies can only convert about 5-10% of this plant-based ALA to DHA + EPA. Vegans and vegetarians can take an algae-based DHA supplement.

Animal-Based Sources

• 3 oz mackerel = ~2200 mg EPA + DHA
• 3 oz salmon = ~1900 mg EPA + DHA
• 3 oz herring = ~1700 mg EPA + DHA
• 3 oz anchovies = ~1500 mg EPA + DHA
• 3 oz sardines = ~1300 mg EPA + DHA
• 3 oz trout = ~900 mg EPA + DHA
• 3 oz tuna = ~300 mg EPA + DHA
• 3 oz shrimp = ~250 mg EPA + DHA

Aim for at least 2 servings per week.

What About Omega-3 Supplements?

Supplements may benefit people who:

• Have cardiovascular disease risk
• Eat <2 servings of fish per week
• Are pregnant or breastfeeding
• Have chronic inflammation
• Are vegetarian or vegan
• Have high triglycerides

Speak with your doctor or dietitian to determine an appropriate dosage for you. Always choose high quality, third-party tested supplements.

Tactical Tips For Getting More Omega-3s

Meal and snack ideas with fish:

• Anchovies in caesar salad or pizza
• Grilled shrimp or fish tacos
• Bagel with smoked salmon
• Canned fish snack plate
• Tuna salad sandwich
• Salmon rice bowls

Ways to get more ALA:

• Add flax seeds to oatmeal or baked goods
• Add walnuts to salads or oatmeal
• Add hemp seeds to smoothies
• Make chia seed pudding

I hope this article helps you gain awareness around the importance of omega-3 fats and gives you some ideas for ways to include more omega-3 rich foods into your diet. Leave a comment below if you have any questions!