6 Remarkable Food Sources of Omega-3’s

Grilled Salmon

Omega-3’s are essential fatty acids, which means we have to get them from the food we eat. Omega-3’s can help lower both cholesterol and blood pressure, are anti-inflammatory and promote immunity as well as aiding brain function, joint health  and mood. There are some excellent food sources of Omega-3’s and you should include these in your diet. However, most of us do not eat enough of them, so we recommend taking an Omega-3 supplement.

Wild Salmon

You know this one already. But do note that we’re talking about the wild caught, not the farmed fish. Fish in the wild eat a varied diet full of algae – and these sea plants are the source of omega-3’s in fish. Try this delicious Tandori Salmon recipe for dinner tonight.


Walnuts look like little brains and contain lots of omega-3’s which is essential for our brain to function well. Snack on a few walnuts, add them to your salads (they are delicious combined with roasted beets!) or try a walnut pesto.

Fish Oil

I grew up in Norway and when grandpa went fishing and caught a big cod he would serve up a meal with the fish, its liver and fish eggs as sides. Cod liver is high in Omega-3’s and cod liver oil is one of the oldest superfoods around. So, even if you don’t eat fish liver on a regular basis like my grandfather(!) try taking a supplement to get some of the same benefits.

Chia Seeds

These tiny little seeds sure pack a lot of nutrition for their size. In fact, they are the biggest source of plant based omega-3’s. They are also high in fiber, which keeps you feeling full and regular. Win win! It’s really worth getting to know chia a little more.

Grass Fed Meat

Just like with fish, the omega-3’s in grass fed beef comes from the green grass they’re eating. There’s 2 to 5 times as much omega-3’s in grass fed beef vs. grain fed – another great argument for making that switch.


Canned sardines are on our list of pantry staples, and for a good reason. These little fish are high in omega-3’s, protein and vitamin D. And, if you eat the bones, you get the added benefit of calcium too. If you’re concerned about eating fish due to mercury levels, eating these small fish is a very healthy option.

What’s your favorite food source for Omega-3’s?

  • MD

    What about sacha inchi seeds???????????????

  • Buyer beware that most salmon sold in supermarkets that is labeled wild is actually farm raised and that salmon labeled Atlantic salmon is ALWAYS farm raised. (Real Atlantic salmon is endangered and will not be fished by commercial fishermen!)

  • Cyndee Szymkowicz

    My favorite surce is purslane, also known as portulak. In America, it’s often treated as a weed, although in many other places it’s an expensive salad ingredient! Just chop it up and mix it into any salad, like potato salad, mixed salad, nicoise, etc. Delicious, and because of it’s high Omega 3, good for arthritis.

  • Anonymous

    Good tip Cyndee! I love purslane too – you can even add it to your juice.

  • Mansal Denton

    I’ve got myself a question for you. I was reading about fish oil here: https://www.nootropedia.com/fish-oil/ and was pretty interested in the topic when I visited the grocery store:

    Why isn’t farm raised salmon healthy? Hear me out. If it is well-maintained and sustainable practices, the fish would have more fatty acid content, right? Given that the fish develop omega-3 fatty acid instead of omega-6 because of their temperatures, that would mean farm raised salmon has more omega-3 and might be healthier (at least in that regard)?

    Just a theory…