7 Best Foods to Eat for Omega-3s, According to Nutrition Experts

If you're on a mission to fight inflammation, reach for more omega-3 foods. Omega-3 fatty acids are unsaturated fats, or "good" fats, that have myriad advantages for the body. Most notably, they offer potent anti-inflammatory properties, making them vital for reducing the risk of disease. Omega-3 fats also support healthy cholesterol levels, thereby promoting heart health. Furthermore, the good-for-you fats support the structure of cell membranes, ensuring optimal cell function.

Since the body can't make its own omega-3 fats, you need to get them from food. There are three kinds of omega-3 fats: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are found in fish and seafood, and alpha-linolenic acid (ALA), which is found in plants. The body can better absorb EPA and DHA, as they're more bioavailable. It can also convert ALA into EPA and DHA, though in limited amounts. Therefore, to increase your intake of omega-3 fatty acids, prioritize seafood and supplement with plant sources.

To get started, reach for these omega-3 foods recommended by dietitians. They explain the perks of each ingredient, along with tasty ways to enjoy them at home.

Salmon

Salmon is a good source of omega-3s, according to Susan Greeley, MS, RDN, registered dietitian nutritionist and instructor of health-centered culinary arts at the Institute of Culinary Education in New York City. A 3-ounce serving of cooked wild salmon provides 0.35 grams and 1.22 grams of EPA and DHA, respectively. Plus, salmon boasts lean protein for satiety, vitamin D for strong bones, and selenium for DNA synthesis.

How to Eat

"Eating fatty fish one or two times per week is a great way to ensure you're consuming omega-3s," shares Greeley. Salmon is easy to cook and versatile, too. Here are some different ways to enjoy it:

• Baked salmon with creamy orzo is a delicious and hearty one-pan meal.
• Start your day with salmon and scrambled eggs.
• Make baked salmon sushi for a twist on the Japanese favorite.
• Rolled stuffed salmon is both elegant and delicious for a special meal.
• Salmon and corn chowder is a seafood version of the popular soup.
• Prep salmon-spinach burgers for sandwiches or wraps.

Sardines

Sardines are another source of omega-3 fatty acids, per Greeley. For example, a 3-ounce
serving of canned sardines in tomato sauce offers 0.45 grams of EPA and 0.74 grams of DHA. The pantry staple also provides protein and vitamin D, which are key for healthy muscles and bones, respectively.

How to Eat

• Add sardines to tomato sauce and toss with pasta, recommends Greely.
• Mash and spread on crackers like a tuna salad, says Greeley.
• Make lemon-herb sardine salad and use it to top toast, pita, or crackers.

Oysters

According to Matthew Landry, PhD, RDN, DipACLM, FAND, FAHA, registered dietitian and assistant professor of population health and disease prevention at the University of California, Irvine, oysters are a concentrated source of ALA, EPA, and DHA, making them an excellent source of omega-3 fatty acids. More specifically, a 3-ounce serving of cooked oysters offers 0.14 grams of ALA, 0.30 grams of EPA, and 0.23 grams of DHA. Additionally, oysters provide protein and zinc, an important mineral for maintaining immune function.

How to Eat

Learning how to eat oysters may require a learning curve, but it's worth the effort.

• Serve shucked oysters with three sauces at your next dinner party.
• Grill oysters and pair them with a little butter, per Landry.
• Round out your entree with oyster and cracker dressing.
• Pair broiled oysters with your favorite crusty bread.

Chia Seeds

Landry recommends eating chia seeds for omega-3 fatty acids. They're rich in ALA, offering 5.06
grams in a 1-ounce serving. Chia seeds also provide protein, fiber, and antioxidants, making them a valuable addition to your diet.

How to Eat

Compared to other seeds like flax and hemp, chia seeds have a more neural taste, says Landry.

• Soaked chia seeds, or chia pudding, is a classic way to eat the ingredient.
• Add chia seeds to salads, grain bowls, or a serving of fruit for a boost of fiber and nutrients, suggests Landry.
• Sprinkle chia seeds on avocado toast, per Landry.
• For a make-ahead breakfast or snack, try bircher chia parfait.
• Add chia seeds to homemade granola.

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Walnuts

Another source of omega-3 fatty acids is walnuts, per Landry. As with other plant-based foods, they contain ALA, about 2.57 grams per 1-ounce serving. Additionally, walnuts contain plant-based
protein, potassium, and vitamin B6.

How to Eat

• Add them to yogurt or fruit salad, suggests Landry.
• Landry enjoys mixing walnuts into tuna salad for extra crunch.
• For a light side, whip up an arugula and walnut salad.
• Instead of pine nuts, prepare pesto with walnuts, per Landry.
• Add the nuts to baked goods, like this banana bread with walnuts and flaxseed.
  

Flaxseeds

In one tablespoon of whole flaxseeds, you'll get 2.35 grams of ALA. Other health benefits of flaxseeds come from their rich content of plant-based protein, fiber, and antioxidants. If possible, use ground flaxseed (or grind it after purchasing the whole version) to make the nutrients more easily absorbed.

How to Eat

• "Add ground flaxseed to overnight oats or cooked oatmeal, adding one to two tablespoons per serving," shares Greeley.
• Incorporate flaxseed into breakfast bulgur porridge.
• "You can also add ground flaxseed to smoothies and pancakes," says Greeley.
• Use ground flaxseed as an egg substitute in baking.

Edamame

It's hard to beat the nutritional value of fresh young soybeans (also known as edamame),
says Greeley. Edamame—and all soy foods, for that matter—is a good source of ALA, as well as good fats, fiber, protein, and phytonutrients, notes Greeley. A half-cup serving of frozen edamame contains 0.28 grams of ALA.

How to Eat

• Make a quick chicken, edamame, and noodle stir-fry for a one-bowl dinner.
• Whip up a creamy edamame dip for crackers or baby carrots.
• For a meal rich in healthy fats, serve wild salmon with edamame-cauliflower rice.