9 Recipes That Will Help You Get Your Omega-3 Fix (2024)

Omega-3 fatty acids are essential fatty acids that are important for heart health and reducing inflammation. They are also known to support the immune system and promote good brain function. To get your daily dose of omega-3, it is suggested to eat at least two portions of fatty fish per week or incorporate other omega-3 rich foods into your diet. Registered dietitians can provide guidance on the easiest way to do this, and can suggest delicious recipes that are nutrient dense and packed with omega-3.

When it comes to cooking food rich in omega-3, there are many options to choose from. Some examples of omega-3 rich foods include fatty fish like wild salmon, flax seeds, chia seeds, and plant foods such as green beans. Plant oils are also a good source of omega-3 fatty acids, including ground flax and flaxseed oil.

Other foods that are good sources of omega-3 include hemp seeds, plant foods, and oily fish. To reduce inflammation and support heart health, it is recommended to include a variety of omega-3 rich foods in your daily intake. Punchy flavors like those found in baked goods can also be a good source of omega-3, as can vitamin E and vitamin D.

The word “fat” in relation to food usually makes us think of unhealthy dietary choices. But one type of fat is the complete opposite of unhealthy: omega-3 fatty acids.

Commonly found in fatty fish, nuts, seeds (like flax, chia, and hemp seeds), and plant oils (like flax, soybean, and canola), omega-3s are crucial in the diet, with specialists recommending a daily dose of at least 1.1–1.6 g for adults [source]. The body absorbs omega-3s from food better than from supplements, which makes these recipes a great resource for improving your energy levels, combating inflammation [source], healing skin conditions [source], growing your hair [source], and helping with numerous functions in your body, even your microbiome [source].

If you're looking for the easiest way to incorporate more omega-3 into your diet, consider cooking up some hearty dishes that are rich in omega-3 fatty acids. Whether you're using flax seeds or chia seeds, fatty fish or plant foods, there are plenty of delicious recipes out there to help you get your daily dose of essential fatty acids.

9 Tasty Omega-3 Recipes

9 Recipes That Will Help You Get Your Omega-3 Fix (1)

Hemp Seed Pesto | from Hello Nest

Hemp seeds are protein packed and omega-3 rich, and they make anything creamy when ground in a blender!

We’ve got 3 hemp seed pesto recipes to suit your fancy—two of which are vegan. It’s so easy just to toss everything into the blender in different combinations, depending on your menu. Use them for fresh pasta or sandwiches to up your daily omega-3 intake.

9 Recipes That Will Help You Get Your Omega-3 Fix (2)

Penne with Spinach, White Beans, and Garlic Oil | from Rachel Hartley Nutrition

Pasta doesn’t have to be a guilty pleasure—it can simply be a pleasure! Opt for whole grain penne and toppings loaded with omega-3s, such as anchovies, spinach, navy beans, and walnuts.

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Fragrant Coconut Poached Salmon with Red Lentils | from The Healthy Hunter

Red lentils are inexpensive and nourishing, but did you know they’re also a source of omega-3s? When you pair them with coconut milk, delicious spices, and fatty-acid superstar salmon, lentils make a comforting choice regardless of the season.

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Simple Caramelized Butternut Squash and Kale Florentine Lasagna | from Half Baked Harvest

Could this decadent lasagna actually be good for you? Despite appearances, yes. Both squash and Fontina cheese are sources of omega-3 fatty acids, but the recipe still has all the comfort food goodness you want from lasagna.

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Walnut and Flaxseed Banana Bread | from The Natural Baker

This gluten-free banana bread uses oat bran, flax, and almond flour instead of wheat, and the additional walnuts make it a good choice for those looking to amp up their omega-3 intake naturally.

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Coconut-Chia Pie with Seasonal Berries | from Craving Greens

This scrumptious dessert is no-bake and gluten-free, but it’s also abounding with omega-3s: chia seeds, flax seeds, flax oil, and walnuts all come together to create the perfect crust and filling for complementing seasonal berries.

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Matcha Raw Granola | from Black White Vivid

Start each day with a good dose of omega-3 fatty acids in the form of this matcha raw granola or “rawnola.” Made with walnuts and flax seeds—both plant-based sources of healthy fats—this versatile morning staple is perfect for adding to smoothie bowls!

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Pesto Baked Salmon | from Hello Nest

This recipe may be fancy enough for your next date night, but it sure is easy to put together any time! Wild salmon is absolutely packed with omega-3s and other good-for-you nutrients, including magnesium, potassium, and vitamin B.

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Miso-Almond Power Salad with Baked Tofu | from Hello Glow

Good news for vegetarians: omega-3s are not only found in fish! Firm tofu is considered a good source of omega-3s, and you’ll love it in this summer-ready power salad, mixed with seeds and greens and a dressing of miso and almond butter.

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9 Recipes That Will Help You Get Your Omega-3 Fix (2024)

FAQs

What should I eat to get enough omega-3? ›

Fish and other seafood (especially cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines) Nuts and seeds (such as flaxseed, chia seeds, and walnuts)

How do I get 100% omega-3? ›

12 Foods That Are Very High in Omega-3
  1. Mackerel (4,580 mg per serving) Share on Pinterest. ...
  2. Salmon (2,150 mg per serving) ...
  3. Cod liver oil (2,438 mg per serving) ...
  4. Herring (2,150 mg per serving) ...
  5. Oysters (329 mg per serving) ...
  6. Sardines ( 1,463 mg per serving) ...
  7. Anchovies (411 mg per serving) ...
  8. Caviar (1,046 mg per serving)

What fruit is very high in omega-3? ›

Kiwifruit, papaya, avocados, berries, and oranges contain a good amount of Omega-3 fatty acids. However, one should note that one can't completely rely on these fruits to fulfill their Omega-3 needs! Make sure you also include fish, walnuts, chia seeds, and flaxseeds among others in your daily diet.

What is a food source that is rich in omega-3s? ›

The complete guide to omega-3-rich foods. Some food sources of omega-3 include seaweed, flaxseeds, chia seeds, and fatty fish. Examples of fish highest in omega-3 include mackerel, salmon, and sardines. Omega-3s are a type of essential fatty acid, meaning people must obtain them from their diet.

What is the best intake of omega-3? ›

The National Institutes of Health suggests consuming 1.1-1.6 grams of omega-3 fatty acids a day, while the American Heart Association recommends eating two servings of fish (3-4 ounces) a week as part of a heart-healthy diet. It takes about 4-5 ounces of Atlantic salmon to provide 3 grams of omega-3 fatty acids.

Which food item is best for brain boosting omega-3? ›

Nuts and seeds. Just like oily fish, nuts and seeds also contain high levels of omega-3 fatty acids and antioxidants, making them one of the best foods for the brain. They are also a rich source of Vitamin E, known to protect the brain from oxidative stress in old age.

What is the cheapest source of omega-3? ›

Affordable fish that are very rich in those acids are either canned tuna, anchovies, or even sardines. Eggs are a very affordable as they have many more nutrients and help your cholesterol. Products that have soy, like tofu, or even soy beans are a good option. A couple of bean you can try are navy beans or lentils.

Are eggs high in omega-3? ›

You bet they do. Eggs are mother nature's incredible and edible source of Omega-3 fatty acids, providing on average, 180mg per serve (2 eggs). Of this amount, 114mg is the long-chain type of omega-3 fatty acid – which represents between 71-127% of the desired intake for adults.

Does peanut butter have omega-3? ›

Remember, omega-3 fats help reduce inflammation, whereas too many omega-6 fats cause inflammation. Peanut butter is high in omega-6 fats and low on omega-3 fats, so that can cause an imbalanced ratio, especially if its consumed in excess.

Is banana rich in omega-3? ›

Banana has a high potassium content, a mineral the body needs for conversion of sugars to energy. In addition, bananas contain Vitamin C, Vitamin B, Omega-3 fatty acids and fibre - all of which solve tiredness and dehydration.

What vegetable has the most omega-3? ›

  1. Chia seeds. Chia seeds are known for their many health benefits, providing a hefty dose of fiber and protein in each serving. ...
  2. Brussels sprouts. ...
  3. Algal oil. ...
  4. Hemp seed. ...
  5. Walnuts. ...
  6. Flaxseed. ...
  7. Perilla oil.

What is the richest plant source of omega-3? ›

Plant-Based Sources of Omega-3s:
  • Flaxseed. A tablespoon of flaxseed contains 2.4 grams of omega-3s! ...
  • Chia Seeds. An ounce of chia seeds contains 5 grams of omega-3s per serving! ...
  • Beans. Half a cup of beans contains 0.10 grams of omega-3s! ...
  • Walnuts. An ounce of walnuts contains 2.6 grams of omega-3s! ...
  • Edamame.

Which meal is highest in omega-3 fats? ›

Eating fish is generally the best way to get omega-3 fatty acids. But some fish contain higher levels of mercury, like king mackerel, swordfish, and albacore tuna. The benefits of eating fish are usually thought to outweigh the risks, but it's a good idea to limit how much you eat these high-mercury fish.

Does canned tuna have omega-3? ›

Canned tuna is one of the most nutritious and affordable sources of protein available. Plus it features essential vitamins such as D, and B-12, and minerals such as vitamin D, potassium, and iron. Canned tuna also includes omega-3 fatty acids which support a healthy heart.

How often do you need to eat fish to get enough omega-3? ›

The U.S. Food and Drug Administration (FDA) recommends fish as part of a healthy diet for most people. But people in some groups should limit how much fish they eat. Most adults should eat two servings of omega-3-rich fish a week. A serving size is 4 ounces (113 grams) or about the size of a deck of cards.

Is it better to get omega-3 from food or supplements? ›

Research strongly supports that eating a diet with fatty fish weekly provides protection from cardiovascular disease. However, many large clinical trials have not shown that taking omega-3 supplements provide the same protection.

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