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3 Amazing Sources of Omega 3

As you probably already know, the benefits of a diet rich in Omega-3’s can go on to form a seemingly endless list. Where the Omega-3 is not naturally created by the body, it is critical to include enough of this nutrient through diet. So what is the best way to incorporate more of this amazing nutrient into your diet? Here are 7 amazing sources of Omega 3 fatty acids.



If you guessed fish, you would be correct! Seafood is a great source of Omega-3. A quick search for shrimp recipes, salmon recipes, trout recipes or tuna recipes and you will have an Omega 3 feast for the whole family. Here are a few tips for those who fancy fish:


  • The fattier the salmon, the better. Stick to wild salmon compared to farm raised salmon. Some fish oil supplements are derived specifically from wild salmon, such as kyani sunset or Vital Choice.
  • Halibut has great Omega-3 content and is relatively cheap compared to salmon. Farm-raised halibut is tasty and affordable too, in case your local grocer has a limited supply of fresh.
  • Before you stick up your nose, hear this one out: Caviar is a great source of Omega-3. If you are looking for the occasional splurge but still want a splash of Omega 3, caviar is a great choice. Obviously, this can be eaten by itself, but one of the most popular ways to enjoy caviar is to add a portion of caviar onto the top of some smoked salmon over some toasted bread and cream cheese.
  • Oysters are an acquired taste, but there is no denying their richness Omega-3 fatty acids. Rather than focusing on how to cook oysters or eat them at home, many find it best to add them to their diet by leaving the cooking to the pros. A variety of restaurants offer oysters on their menu, sometimes as a small appetizer.


For those who struggle with seafood, there are, thankfully, other types of food rich with Omega-3 that can be easily added to your diet.


Nuts and Seeds

Another great source of Omega-3 is flaxseed. Some of the most popular and easy ways to introduce or increase flaxseed in your diet include but are not limited to:

  • Adding to salads
  • Adding to smoothies
  • Combining ground flaxseed with baked good like cookies, brownies…even pancakes.
  • If you snack on berries, lightly sprinkle flaxseed over the berries.
  • Combine ground flaxseed with peanut butter.
  • Add flaxseed to oatmeal.


Walnuts are a great source of Omega-3. They make a great snack, especially if dipped in milk chocolate and lightly dusted with sea salt. They can also be incorporated into a variety of salad recipes, and our favorite…cookies. For a double dosage, add walnuts and flaxseed to your cookies.


Leafy Greens

For some time, Kale has been known as one of the best green superfoods. One reason being that it contains Omega-3 fatty acids. Incorporating Kale to your diet can be simple. A few popular ways include adding kale to salad, making kale smoothies or adding it to various soups.


In addition to Kale, Spinach is also a great green leaf that has high Omega-3 content. Similarly, Spinach can be added to salads for consumption.


Brussel sprouts are also a great vegetable worth adding to your diet. They are rich in Omega-3 and have other health benefits such as being a good source of protein, potassium and iron. They also have a substantial amount of Vitamin c & antioxidants. Try roasting them with onions, salt, pepper, and a little olive oil for a healthy treat.


Oftentimes, even the best nutritional intentions fall short and that is ok! Nutritional supplements can step in when we fall short. Consider taking an Omega 3 supplement to help obtain the nutrients that you need, but talk with your healthcare provider first to determine the best supplement for you.

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