How to Incorporate Omega 3 Into Your Diet

Are you looking for the best ways to improve your diet with omega 3? Look no further. 

Read on to discover how you can incorporate omega 3 into your diet. 


Seafood is an excellent addition to any diet because it is so good for you. It is high in protein, low in saturated fats, and most importantly, chock full of critical nutrients like omega 3 fatty acids. The only thing is that seafood is a rather large category, so how do you know which fish are best for incorporating more omega 3 into your diet? 

Here is a list of great options for you!


The herring is a small to medium-sized, oily fish that contains a little shy of 1000mg of omega 3 fatty acids. Most people choose to smoke or pickle them and serve them up with varying side dishes. If you want to fancy up your breakfast, they are great smoked and served over eggs. 


It is no secret that salmon is incredible for you. If you are looking to eat healthier, you should consider adding this to your weekly diet. Containing over 4000mg of omega 3, it also comes packed full of nutrients like B vitamins, vitamin D, and protein. 


Also containing over 4000mg of omega 3, mackerel is a smaller fish that could do wonders for your eating habits. Requiring very little preparation, these fish are often smoked and served as entire filets. As a result, it is a great change in flavor from other fish. 


Do you like caesar salad with anchovies? If you like caesar salad with anchovies, you may want to try it again. These oily little fish can easily found at any grocery store. 


Are you looking for more omega 3 and zinc? Oysters and other varying shellfish are the choices for you. You can have them before or during your main course, and the best part is that they take essentially no preparation. 


Are you curious about what the smallest fish with the most omega 3 is? Well, look no further. Sardines are so small that you could eat them whole, and they are packed full of over 2200mg of omega 3. Not to mention that they have just about every other critical nutrient you could think of. 


Are you into delicacies and fine dining? If so, you are probably no stranger to caviar. There are many different types ranging from affordable to not so much. But they all contain about 1000mg of omega 3 per serving. So, if you are up for trying fish eggs, this is a great way to go. 

Seeds and Nuts 

Along with seafood, seeds and nuts are great snack foods to sneak some omega 3 in between meals. The main culprits are walnuts, chia seeds, and flax seeds. 


Walnuts are notorious for containing large amounts of fiber, but did you know they have about 2500mg of Omega 3 per serving? So all you need is about 14 walnuts in between meals to have more than enough fiber and enough omega 3 to get you started. Plus, they taste great. 

Chia Seeds 

Chia seeds are a nutritionist’s dream. They are easy to throw into salads, smoothies, oatmeal, you name it. The best part is that all you need is a little less than 30 grams to get about 5000mg of omega 3. 

Flax Seeds 

Flax seeds are just about as easy to incorporate into your diet as chia seeds. Coming with their array of health benefits, a 10-gram serving of these seeds will land you about 2300mg of omega 3. 


Eating fish, having healthy snacks, and putting seeds in your salads are all acceptable ways to ensure that you get more omega 3 throughout your day. However, not everyone can do that 100% of the time when it comes to watching what you eat. This is why supplements exist. 

Suppose you know that there will be weeks where you slack off and forget to incorporate specific foods into your diet that are rich in omega 3. Then, you should look into taking a daily supplement for it. 


While many will point you to fish oil, that is not the best supplement for you to try. Especially if you are vegan. Vegan omega 3 comes in soft gels and allows for up to 50% more absorption than fish or krill oil, quickly supplying you with all the omega 3 you could need in one day. Side note: you can still eat fish and take these, so there’s no need to worry. 

Stay Healthy

You can keep your heart, body, and mind healthy by incorporating more omega 3 into your diet and taking daily supplements. All you have to do is start! 

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