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Best Omega 3 Foods?
Omega 3 Benefits & What Is Omega 3 Good For?
Fuel Your Body: Why Omega-3s Are Essential for Health
Omega-3 fatty acids are essential fats that provide numerous health benefits, including supporting heart health, brain function, and reducing inflammation. While omega-3 supplements are available, obtaining nutrients through whole foods is generally recommended whenever possible. Here are some excellent food sources of omega-3 fatty acids:
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Fatty Fish
Fatty fish: Fatty fish are among the richest sources of omega-3 fatty acids, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
These include:
- Salmon (wild-caught is preferable)
- Mackerel
- Sardines
- Trout
- Herring
- Anchovies
Chia seeds
Chia seeds: Chia seeds are a plant-based source of omega-3 fatty acids and provide additional benefits like fiber and antioxidants. They can be added to smoothies, cereals, yogurts, or used as an egg substitute in some recipes.
Flaxseeds
Flaxseeds: Flaxseeds, whether whole or ground, are another plant-based source of omega-3 fatty acids. Grinding flaxseeds helps the body absorb their nutrients better. You can sprinkle ground flaxseeds on oatmeal, yogurt, or incorporate them into baked goods.
Walnuts
Walnuts: Walnuts are an excellent plant-based source of omega-3 fatty acids and offer additional nutritional benefits like fiber and antioxidants. They can be eaten as a snack, added to salads, or used in baking.
Hemp seeds
Hemp seeds: Hemp seeds are a complete protein source that contains omega-3 and omega-6 fatty acids. They can be sprinkled on salads, added to smoothies, or incorporated into various recipes.
Algal oil
Algal oil: Algal oil is derived from algae and is an excellent source of omega-3 fatty acids, particularly DHA. It can be a suitable option for individuals following a plant-based or vegetarian/vegan diet.
Incorporating a variety of these foods into your diet can help ensure an adequate intake of omega-3 fatty acids.
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DISCLAIMER:
Dr. Tomasz Biernacki received his Doctor of Podiatric Medicine degree from Kent State College of Podiatric Medicine in 2013; he completed his Surgical Reconstructive Foot Surgery & Podiatric Medicine Residency in 2017; he completed 2 separate traveling Fellowships in Diabetic Surgery, Skin Grafting & Nerve Surgery. He is double board certified in Podiatric Medicine and separately in Foot & Ankle Surgery. His use of “doctor” or “Dr.” about himself solely refers to that degree. Dr. Biernacki is a licensed podiatrist in Michigan. This video is for general informational purposes only. It should not be used to self-diagnose and is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Biernacki and you. It would be best if you did not change your health regimen or diet before consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions regarding a medical condition.
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Frequently Asked Questions About the Best Omega-3 Foods
Omega-3s are essential healthy fats that your body needs for heart, brain, and joint health. They must come from food because your body can’t produce them on its own.
The richest sources are oily fish like salmon, sardines, mackerel, and trout. Plant-based options include flaxseeds, chia seeds, walnuts, and hemp seeds.
Wild-caught salmon is one of the best, providing around 1.5–2 grams per serving of EPA and DHA, the most beneficial forms of omega-3.
Yes — flaxseed, chia seeds, walnuts, and algae-based supplements are excellent plant-based options for omega-3s.
Most adults should aim for 250–500 mg of combined EPA and DHA per day, which you can get from two servings of oily fish per week or daily plant-based sources.
Eating fish provides additional nutrients like protein and vitamin D, but fish oil supplements are a convenient way to ensure a steady omega-3 intake if you don’t eat seafood.
Yes — omega-3s have anti-inflammatory properties that may help reduce joint pain, muscle soreness, and symptoms of chronic inflammatory conditions.
If you regularly eat fatty fish or plant-based omega-3 foods, you may not need a supplement. However, supplements can help people who avoid seafood or need higher therapeutic doses.