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Omega-3 from Fatty Fish, Walnuts and Seeds
By Bettina Rasmussen
Published 9/6/23
Edited 5/20/25
**95% of Americans do not get enough Omega-3 in their daily diet.**
No wonder so many are dealing with inflammation, high cholesterol, sluggish brain function, high blood pressure, and other health issues that could be mitigated by consuming adequate Omega-3 through diet.
Are you looking to increase your Omega-3 intake to improve your health and well-being? Let’s explore how to make changes to enhance your health with Omega-3 fatty acids.
**How do you know if you’re not getting enough Omega-3?**
If you don’t eat fish, seeds, or nuts, chances are you’re not getting enough Omega-3 fatty acids to support a healthy body and mind. One indication of deficiency might be the absence of the white half-moon on your fingernails. Other symptoms could include dry rashes, hair loss, a weakened immune system, brain fog, and dry eyes, to name a few.
**Cold-water fatty fish are an excellent source of Omega-3 fatty acids.**
DHA and EPA are essential nutrients that can only be obtained through diet. Eating cold-water fatty fish such as salmon, mackerel, sardines, and anchovies, which are rich in Omega-3 fatty acids, is highly beneficial. Experts recommend consuming 3 oz of cold-water fatty fish twice a week. These fatty acids are especially important for pregnant women, children, and older adults for brain and eye health.
**Walnuts are a powerful source of Omega-3 fatty acids and minerals.**
Walnuts are a great source of Omega-6 and the plant-based form of Omega-3 (ALA). These heart-healthy fats can help improve cholesterol levels and have anti-inflammatory properties. Walnuts are also rich in copper, folate, phosphorus, vitamin B6, manganese, and vitamin E. Vitamin E is a potent antioxidant that helps protect the body from excess free radical buildup, which can lead to oxidative stress. Oxidative stress, in turn, can result in cell damage, poor healing, and an increased risk of various diseases. Phosphorus and manganese support heart and muscle function and health. Copper and vitamin B6 play essential roles in maintaining a robust immune system. Folate is critical for DNA and RNA formation and supports nerve cell health.
Walnuts are easy to add to your diet since they’re widely available in stores and a great addition to countless dishes. Just be cautious of nut allergies.
**Supplements vs. Food**
There’s no need to buy expensive supplements when you can nourish your body through diet. By making conscious food choices based on your health needs, you can include everything you need from the foods you consume. In addition to eating fatty fish once or twice a week, you can incorporate these Omega-3-rich foods into your daily diet: walnuts, seeds such as ground flaxseed, hemp seeds, and chia seeds, as well as avocados, Brussels sprouts, avocado oil, and flaxseed oil. Treat yourself to a chia seed dessert made with yogurt and chia seeds, topped with walnuts, for a powerful, energizing, and healthy Omega-3 boost.
For a sandwich spread or avocado topping, cook extra fish and make your own spread with fish and avocado mayo, seasoned with dill, salt, and pepper.
My favorite breakfast is oatmeal with hemp powder, honey, and a handful of walnuts.
**Omega-3 content in foods:**
- Walnuts: 2,570 mg of ALA per oz (28 g), or about 14 walnut halves
- Salmon: 2,150 mg of EPA and DHA (combined) in 3.5 oz (100 g)
- Mackerel: 4,580 mg of EPA and DHA (combined) in 3.5 oz (100 g)
- Chia seeds: 5,050 mg of ALA per oz (28 g)
- Flaxseed: 2,350 mg of ALA per tablespoon (10.3 g) of whole seeds, or 7,260 mg per tablespoon (13.6 g) of oil
Chia Pudding Recipes
10 Easy, Healthy Chia Pudding Recipes That Could Pass for Dessert (allrecipes.com)
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Omega-3 from Fatty Fish, Walnuts and Seeds
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