Ever wonder if you’re eating right? Well, there’s one group of nutrients you might be missing out on – omega-3 fatty acids. These little powerhouses pack a big punch when it comes to keeping you healthy. But here’s the kicker: most of us aren’t getting enough of them. Don’t worry though! Let’s dig into omega-3s and find out how you can add more of these healthy fats to your meals.

What Are Omega-3s Anyway?

Think of omega-3s as the superheroes of fats. Your body can’t make them on its own, so you’ve got to get them from food or supplements. There are three main types[1]:

1. DHA

• EPA

• ALA

DHA and EPA mostly hang out in cold-water fish, algae, and tiny shrimp-like creatures called krill. ALA likes to chill in plant foods like flax seeds, walnuts, and canola oil.

Here’s a fun fact: your body loves DHA and EPA and can use them right away. ALA? Not so much. Your body has to work hard to turn ALA into something it can use, and it’s not very good at it.

Why Should You Care About Omega-3s?

Omega-3s aren’t just another health fad – they’re the real deal. Scientists have been busy figuring out all the cool things these fats can do[1]:

1. Keep your heart happy: They help your ticker stay in tip-top shape.

• Boost your brain power: Omega-3s, especially DHA, love your brain. They might even help fight off scary diseases like Alzheimer’s.
• Cool down inflammation: These fats are like firefighters, helping to put out the flames of inflammation in your body.
• Look after your eyes: While we need more research, omega-3s might be good for your peepers too.

The Big Problem: We’re Not Eating Enough Omega-3s

Here’s the scoop: most of us are falling short when it comes to omega-3s. Let’s break it down[1]:

• The health pros say we should eat between 250 and 500 mg of DHA and EPA combined every day[2].
• But guess what? The average American only gets about 90 mg from food[3]. Yikes!

• A big study in 2019 looked at over 45,000 Americans and found that pretty much everyone, no matter their age, wasn’t getting enough omega-3s[4].

Why is this happening? Well, we’re eating too much of the wrong stuff. Our diets are loaded with omega-6 fats (think vegetable oils and processed foods) and not enough omega-3s.

Ideally, we should be eating 2 parts omega-6 for every 1 part omega-3[2][3]. But in reality, most of us are eating anywhere from 10 to 25 times more omega-6 than omega-3! This imbalance can lead to all sorts of health problems, like:

• Skin problems

• Heart issues

• Metabolic syndrome

• Packing on extra pounds

Are You Running Low on Omega-3s?

While it’s rare to be completely out of omega-3s, some folks are more likely to be low:

• Adult women and older ladies

• People who avoid all fats like the plague

• Vegans

• People whose bodies have trouble absorbing nutrients

If you fit into any of these groups, you might want to pay extra attention to your omega-3 intake.

7 Easy Ways to Get More Omega-3s in Your Life

Now for the fun part! Here are seven simple ways to pump up your omega-3 intake[1][6]:

1. Cook Up Fatty Fish Twice a Week

Fatty fish are one of the richest natural sources of omega-3 fatty acids, specifically DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). Consuming fish like salmon,mackerel, trout, anchovies, tuna, sardines, or herring can significantly boost your omega-3 intake.

The American Heart Association recommends eating fatty fish at least twice a week[5]. A small portion of farmed Atlantic salmon, for example, provides around 1,240 mg of DHA and 590 mg of EPA, which is more than enough to meet daily omega-3 requirements[3]​.

2. Shell Out for Shellfish

Oysters, clams, and mussels are great sources of omega-3 fatty acids, along with essential nutrients like zinc and vitamin B12. These shellfish are not only a luxury food item but also highly nutritious, and consuming them occasionally can contribute significantly to your omega-3 intake. For example, a serving of oysters provides a good amount of DHA and EPA while also being an excellent source of iron​

3. Get Fancy with Caviar

Caviar, though considered a gourmet delicacy, is packed with omega-3 fatty acids. Just a small amount of fish roe (caviar) can provide a concentrated boost of both DHA and EPA.

Incorporating caviar into your meals, even occasionally, can enhance your omega-3 levels. Try adding a spoonful to salads or appetizers for a fancy yet nutritious treat.

4. Crack Open Some Omega-3 Eggs

Look for eggs that come from chickens fed an omega-3-rich diet. Such eggs can be a valuable source of ALA (alpha-linolenic acid), which the body partially converts into DHA and EPA.

Additionally, eggs from pasture-raised animals or those labeled as omega-3 enriched are better choices compared to conventional eggs.

5. Go Nuts (and Seeds)

Nuts and seeds are some of the best plant-based sources of omega-3s, specifically ALA. While your body must convert ALA into DHA and EPA, plant-based sources like walnuts, chia seeds, flax seeds, hemp seeds, and soybeans are still valuable contributors.

However, because the conversion rate of ALA to DHA and EPA is relatively low (5-8% for EPA, and even less for DHA), you may need to eat larger quantities of these foods to reach optimal omega-3 levels​.

6. Try Some Seaweed Snacks

For vegetarians or vegans, algae and seaweed provide one of the few plant-based sources of DHA and EPA, similar to what is found in fish. Incorporating seaweed snacks or algae oil into your diet is a great alternative for those who don’t consume fish. Algal oil supplements, inparticular, can be just as effective as fish oil in boosting omega-3 intake.

7. Pop a Pill

If it’s difficult to consistently meet your omega-3 needs through food, supplements are a convenient option. Fish oil, krill oil, cod liver oil, and algal oil supplements are widely available and provide concentrated doses of DHA and EPA. However, it’s essential to consult with your doctor before starting any supplements to ensure they are appropriate for your health needs​.

Wrapping It Up

Omega-3s are key for staying healthy, but most of us don’t get enough. The good news? You can easily fix that! Start adding more omega-3-rich foods to your grocery list.

It’s not just about eating more omega-3s. You’ll also want to cut down on omega-6 fats, which means eating less processed food and using less vegetable oil.

Try to eat more whole foods, especially fatty fish and shellfish. If you’re not into fish, look for plant-based sources of omega-3s. And if you’re still finding it hard, consider taking a supplement.

Before making big changes to your diet, it’s smart to talk to your doctor or a dietitian. They can help you figure out what’s best for you.

By boosting your omega-3s, you’re doing something great for your health. These fats support your heart, brain, and even fight inflammation. So why wait? Start adding more omega-3s to your meals today and give your body the boost it needs!

References:

• “Office of Dietary Supplements – Omega-3 Fatty Acids.” Nih.gov, 2022, ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/.

• on, Panel. “Scientific Opinion on the Tolerable Upper Intake Level of Eicosapentaenoic Acid (EPA), Docosahexaenoic Acid (DHA) and Docosapentaenoic Acid (DPA).” EFSA Journal, vol. 10, no. 7, Wiley, July 2012, https://doi.org/10.2903/j.efsa.2012.2815.

• “Office of Dietary Supplements – Omega-3 Fatty Acids.” Nih.gov, 2015, ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/#h4.

• Thompson, Maranda et al. “Omega-3 Fatty Acid Intake by Age, Gender, and Pregnancy Status in the United States: National Health and Nutrition Examination Survey 2003⁻2014.” Nutrients vol. 11,1 177. 15 Jan. 2019, doi:10.3390/nu11010177

• “Fish and Omega-3 Fatty Acids.” Www.heart.org, 2 Nov. 2021,

www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids.

• Restivo, Jenette. “Omega-3 Foods: Incorporating Healthy Fats into Your Diet – Harvard Health.” Harvard Health, 14 June 2024, www.health.harvard.edu/nutrition/omega-3-foods-incorporating-healthy-fats-into-your-diet.