The Best Ways to Incorporate More Omega-3s into Your Diet

Omega-3 fats are some of the healthiest types of fat. They can support a healthy heart and cardiovascular system, brain health, normal mood, and blood sugar control.* Still, most people don’t get enough of them. Following are some of the best ways to incorporate more omega-3 fats into your daily routine. Spoiler alert: no matter your preferences, there is a way to get more omega-3 fats in a way that works for you.

Types of Omega-3 Fats

Omega-3s come in a few forms. The kind that your body can make in small amounts is called alpha-linolenic acid, or ALA. That kind is also the kind that has a daily recommended amount, or recommended dietary intake (RDI) of 1.6 grams. Food sources of ALA are plant-based and include flaxseed, canola oil, soybeans and tofu, and walnuts.

The other types of omega-3s are long-chain omega-3s. They are docosahexaenoic acid, or DHA, and eicosapentaenoic acid, or EPA. They are long-chain omega-3 fats and they have their own benefits compared to ALA. Your body can synthesize only small amounts of them, so it is good to get them from your diet. Fatty fish are the most concentrated and best-known sources of DHA and EPA.

Ways to Get More Omega-3 Fats in your Diet

Now that you know which fats to look for, how can you get more of them? Here are some ways.

  • Eat fatty fish.
  • Mackerel, trout, salmon, and herring are just a few types of fatty fish that are rich in omega-3 fats. You’ll want to limit or avoid swordfish and king mackerel due to mercury content. Canned salmon and tuna are also high in omega-3s, and they are easy to use in fish patties, casseroles, salads, and sandwiches.

    At Netrition, Wild Planet Skipjack Wild Tuna and Wild Albacore Tuna are natural, easy-to-use options for getting more omega-3 fats. They are sustainably caught, and contain nothing but tuna and sea salt, with no added water, oils, or other fillers. 

  • Snack smart.
  • Netrition has a variety of ready-to-eat, delicious snacks that are naturally high in omega-3s. Williwaw Salmon Skin Cracklets are one example, and this crunchy snack comes in Sea Salt flavor. Epic Salmon Snack Strips are another choice, and this snack is chewy and satisfying. Both are naturally low in carbs and gluten-free.

  • Add flaxseed.
  • Flax is among the best sources of ALA, and you can add flaxseed to a wide variety of foods. Flaxseeds can go into shakes and smoothies, salads, and sandwiches. They can also go on oatmeal and in yogurt and cottage cheese. Netrition has flaxseed meal, or ground flaxseed, which is more absorbable than whole flaxseed.

  • Eat nuts.
  • Nuts and peanuts are generally healthy, due to their unsaturated fats, plant-based protein, and fiber. Walnuts in particular have omega-3 fats. Have a few as a snack, sprinkle them on oatmeal or fruit, or add them to salads to get more omega-3 fats. 

  • Try chia seeds.
  • Chia seeds may seem like a new-fangled food, but they are worth trying. They are rich in omega-3 fats, specifically ALA, and they also have fiber. Their unique claim to fame is their ability to add texture to foods. You can use chia seeds to thicken foods, such as oatmeal, puddings, and smoothies. Leave chia seeds in a high-liquid food overnight, and it will be thicker in the morning.

    Netrition has chia seeds from various companies that you can use in favorite recipes. If you want to try chia seeds in a ready-to-eat form, consider Healthy Crunch Chia Jam. It has half the calories as regular jam.

  • Read labels.
  • Lots of foods have ingredients with omega-3 fats, even if you did not expect it. They may have flaxseed, canola oil, walnuts, or other sources of omega-3s. At Netrition, here are a few types of foods with omega-3s.

    You can find many more products with omega-3-rich ingredients in them.

  • Take fish oil supplements.
  • If you are not a fan of eating fish or shellfish, fish oil supplements can help you get omega-3s easily. Fish oil is one of the most concentrated sources of long-chain omega-3 fats, and it is easy to take when you use a soft gel form. Netrition, BariatricPal, Nature’s Way, and NOW Foods are just a few of the brands of fish oil in soft gel form that Netrition has in stock. They are easy to swallow and are formulated to block a fishy aftertaste.

  • Try cod liver oil.
  • Cod liver oil is absolutely packed with nutrients. It is rich in DHA and EPA, and also contains a good dose of vitamin A and vitamin D. Garden of Life Olde World Cod Liver Oil is an example of a pure and natural way to get it. Each bottle has 47 servings, and it is flavored with peppermint and lemon.

  • Use omega-3 patches.
  • What if you want to get more omega-3s, but you absolutely do not want to swallow them? You can use a vitamin patch! Netrition offers the Omega-3 Vitamin Patch, as well as the Kids Multivitamin Plus Omega-3 Patch. Examples of ingredients in the Omega-3 Vitamin Patch include black currant seed oil and krill oil, not to mention a variety of antioxidants that support the activities of omega-3 fats.* Just apply a patch and leave it on for up to 8 hours to allow the nutrients to be absorbed across your skin.

    It can be well worth the effort to get more omega-3 fats in your diet, and you have tons of choices. Netrition has foods, snacks, supplements, and patches to help you get your ALA, DHA, and EPA in whichever form you prefer. It’s our way of making it easy to get what you need so you can focus on other things in life.

    *The Food and Drug Administration has not evaluated these statements. Netrition products are not intended to diagnose, treat, cure or prevent any disease. Anyone with a medical condition should seek the advice of a licensed medical practitioner. Individual results may vary.

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