7 Foods With the Most Omega-3s

Here’s a refresher on why omega-3s do the body good and some wonderful recipes for omega 3-loaded salmon, tuna and eggs to boost your intake.
Related To:

 Most folks are hip to the fact that they need more omega-3 fats in their diet, but that doesn’t mean they’re actually eating enough. Here’s a refresher on why omega-3s do the body good and some delish recipes to boost your intake.

Health Benefits

There are 3 main types of omega-3 fats that are typically referred to by their abbreviated names DHA, EPA and ALA. The DHA and EPA types are plentiful in fish and help fight inflammation. They also contribute to heart health, brain function and immunity. If that's not enough, they also help with healthy joints, skin, eyes and skin. The ALA type of omega-3 is found mostly in plant-based foods. Once eaten, the body converts ALA to a small amount of DHA and EPA. ALA-rich foods are good for you for a variety of reasons but to really reap the benefits of omega-3, you want to make sure to get most of them from EPA and DHA.

Foods

Experts recommend getting about 1,000 milligrams of omega-3s per day, mostly from DHA and EPA.

Salmon

Salmon is one of the best fish choices for healthy fats. A 4-ounce (raw) portion will serve up more than 1600 milligrams of DHA and EPA.

Flax

The tiny seeds pack a flavorful punch and one tablespoon has over 2300 milligrams of ALA omega-3. Drizzle flax oil over salads or add a few drops to a soup or smoothie. Ground seeds (sometimes called flax meal) can be added oatmeal, smoothies and breads. Add flax to baked goods like muffins and cookies to replace some of the fat.

Tuna

The meaty texture and mild flavor of fresh tuna is hard to beat. Plus, a 3-ounce (raw) portion has 1100 milligrams of omega-3. To learn more about the mercury in fish, visit the FDA website. Use can also  use the gotmercury.org calculator to help keep your intake of mercury in check. Canned chunk light tuna is another low-mercury and budget-friendly pick.

Walnuts

Crunchy, yummy and loaded with omega-3s,  ¼ cup of walnuts has 2600 milligrams of ALA. Snack on raw or dry-roasted walnuts solo or add some to salads, pesto sauce, zucchini bread or muffin recipes. Grind up with breadcrumbs to make a nutty coating for chicken or fish or make spiced nuts.

Eggs

Chickens are often fed omega-3 rich foods that'll boost the content in the eggs they produce. Depending on the brand, an egg can vary anywhere from 40 to 250 milligrams of DHA and EPA. Whatever eggs you choose, just don’t skip the yolk – that’s where all those healthy fats are hiding.

Chia

Remember the Chia Pet? Well chia seeds are back – this time as the superfood du jour. A tablespoon of these seeds also has nearly 2400 milligrams of ALA.  Use in similar fashion as flax seeds or try this unique and refreshing drink.

Recipe: Chia Limeade
Canola

This light and versatile oil is a must-have pantry staple. Next to flaxseed oil, it has the most omega-3 with 1200 milligrams of ALA per tablespoon. The neutral flavor and high smoke point of canola oil makes it a perfect choice for salad dressings, baking, frying and even pie crust.

Keep Reading

Next Up

Croque Madame Sandwich — Most Popular Pin of the Week

It's no wonder Alex's next-level ham-and-cheese sandwich is this week's Most Popular Pin of the Week. It's layered with creamy bechamel sauce and finished with a golden egg.

10 Foods for Healthy Hair

What you eat affects every part of your body -- even your hair. When it comes to keeping your locks lovely, some nutrients play an extra important role. Here are 10 foods to keep on your plate.

Food Network Magazine: April 2010 Recipe Index

Find recipes for Easter, Passover, mac and cheese, easy weeknight meals and 50 simple egg dishes from Food Network Magazine.

10 Healthy Foods Under $3

It’s a common misconception that healthy foods have to carry a high price tag. Here are 10 foods teeming with nutrients that won’t bust your budget.

6 Foods to Fuel Your Brain

Instead of overdosing on coffee or jittery energy drinks, here are some fresh foods that can help keep your mind focused -- especially into any of those late-night study sessions.

Nutrition News: Commercial Egg Shortage, Labels and Local Foods, and a Way to Eat Fat and Stay Lean  

The USDA moves to alleviate the commercial egg crisis, food labels and local farms have great potential, and researchers find an enzyme that prevents weight gain (in mice).

Reading List: The Biggest Loser Resort, Top 10 Riskiest Foods & Gourmet Folds

In this week’s nutrition news: Healthy foods top the risky food list, study shows nutrition info on menus doesn’t change calories ordered, and say farewell to Gourmet magazine.

Nutrition News: Is Eating Egg Yolks as Bad as Smoking?

By now you’ve probably heard the rumor that eating egg yolks is as bad for your heart as smoking. We just had to weigh in on this!

Best 5 Deviled Egg Recipes

Ideal for easy spring entertaining, Food Network's best five deviled egg recipes are crowd-pleasing appetizers that can be prepared quickly.