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.

Next Up

The Top 5 Foodborne Illnesses, and How To Avoid Them

I’ve been teaching and preaching about food safety for over 12 years and am glad to see more focus put on this issue. These days the food supply is brimming with food bugs – luckily, we can do something about it. A newly released study from the University of Florida found that the top 14 food microorganisms kill more than 1,300 people each year and cost over 14 million dollars in healthcare costs. Let’s stop these bad boys from making us sick (and costing us a fortune)— read up on the top 5 and what you can do to stop them.

Our Faves of Your #FoodNetworkFaves: The Freshly Cracked Egg Edition

We don't typically play favorites, but these Instagram shots of freshly cracked egg beauty led us to crown four #FoodNetworkFaves favorites this week.

Eggs 5 Ways

Eggs are budget-friendly and a delicious meatless alternative for protein. If you're worried about cholesterol, don't -- according to the American Heart Association, an egg a day is a-okay. Try our five favorite healthy egg recipes.

Baked Eggs with Curried Spinach — Meatless Monday

Ideal for breakfast and a satisfying meal any time of day, Food Network Magazine's baked eggs are easy to make and hearty.

Eggs: Good or Bad?

Over the years, eggs have gotten a bad rap as cholesterol no-nos. But should you totally ditch them in your diet?

Katie's Healthy Bites: Upgrading Fridge Staples

Our intern, Karen, shared a photo of what's inside her refrigerator. Hoping to help her and her roommate eat healthier despite their budget and busy schedules, I gave her some suggestions for upgrades.

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.

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.

Scrambled Eggs with Ricotta and Broccolini — Meatless Monday

Get Food Network's easy recipe for Scrambled Eggs with Ricotta and Broccolini, a quick-fix meal ideal for Meatless Monday.