Take a walk down the drugstore vitamin aisle, and you’ll see one word over and over: omega-3s.<\/p>\n
Omega-3s are a type of polyunsaturated fatty acid that play an essential role in heart and brain health. The body can’t make omega-3 fatty acids on its own, so we need to get them regularly from our diet.<\/p>\n
If you prefer to pop a pill to get your daily dose, you’re not alone. Omega-3s are one of the most common supplements<\/a> used in the United States.<\/p>\n Omega fatty acids are essential unsaturated fats, aka healthy fats, which provide energy, insulate our organs and help the body absorb nutrients. <\/p>\n These can be split into omega-3s, omega-6s and omega-9s, but omega-3s stand out for their anti-inflammatory properties and health benefits, Collin Popp, Ph.D., dietitian and professor at the NYU Grossman School of Medicine, tells TODAY.com. <\/p>\n There are three forms of omega-3s, alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaeinoic (DHA). <\/p>\n ALA fatty acids are found in plants, while EPA and DHA come mostly from seafood, says Popp. <\/p>\n The body can convert ALA into EPA and DHA, Popp adds, but only a small amount. That’s why it’s best to get a variety of omega-3s from different sources.<\/p>\n Benefits of Omega-3s<\/p>\n “Omega-3s are best known for their role in heart health, but research has linked them to a wide range of benefits,” Vanessa King, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, tells TODAY.com.<\/p>\n These include fighting inflammation, protecting heart health, improving skin and supporting cognitive function.<\/p>\n \u201cOmega-3s may play an important role across the lifespan by supporting infant health and brain development and contributing to immune function,\u201d says King.<\/p>\n Higher intake of omega-3s has been linked to cardiovascular disease prevention, lower triglycerides and lower blood pressure.<\/p>\n The omega-3s from seafood are particularly protective against dying from heart disease, but studies have found that ALA from plant sources is linked to a lower risk of dying<\/a> from all causes, Frances Largeman-Roth, registered dietitian nutritionist and author, tells TODAY.com. <\/p>\n Additionally, research suggests omega-3s may have potential anti-cancer benefits, King adds.<\/p>\n How Much Omega-3 Do You Need?<\/p>\n There isn\u2019t a recommended daily allowance for total omega-3 intake, says King.<\/p>\n The adequate intake of ALA is 1.6 grams per day for men, 1.1 grams per day for women, and 1.4 grams for pregnant women, per the National Institutes of Health<\/a>.<\/p>\n For EPA and DHA, the guideline is about 1 gram (combined) per day or two servings of fish per week, says King.<\/p>\n Most Americans get enough ALA through their diet and small amounts of EPA and DHA, but deficiencies are rare, per the NIH.<\/p>\n Still, omega-3 supplements are incredibly popular. These include fish oil, flaxseed oil, cod liver oil, krill oil and algae oil, says Popp.<\/p>\n Supplements can help fill nutritional gaps, but the experts emphasize that most people don’t need to take them to maintain adequate omega-3 levels. Instead, they recommend getting\u00a0ALA, EPA, and DHA\u00a0from whole foods. <\/p>\n Benefits of Getting Omega-3s from Food<\/p>\n Food sources of omega-3s will provide a wide range of other nutrients, says King. These include macronutrients, vitamins, minerals and antioxidants you won’t find in a standalone supplement like fish oil. <\/p>\n In addition to the EPA and DHA in seafood, for example, you’ll get protein to support muscle repair. Plants rich in ALA also have gut-healthy fiber. Many foods high in omega-3s also provide vitamin D, potassium, magnesium, calcium, and the list goes on.<\/p>\n “You’re checking all these boxes by eating this food …it’s all right there, kind of like nature’s multivitamin,” Popp adds.<\/p>\n Foods With the Most Omega-3s<\/p>\n Fish, mainly fatty cold-water fish, provides the most EPA and DHA, says King. You’ll find plant-based ALA primarily in nuts and seeds.<\/p>\n Plant-based oils<\/a>, such as flaxseed, soybean and canola oil are also good sources of ALA omega-3s, Popp adds.<\/p>\n A nutritious, varied diet is the most effective way to increase your overall omega-3 intake, King notes. Aim to eat a range of these 9 foods to get the maximum nutrients and benefits:<\/p>\n Salmon<\/p>\n Salmon is a nutrition superstar. <\/p>\n A three-ounce serving of wild salmon provides 1.5 grams of EPA and DHA fatty acids, per the NIH.<\/p>\n In addition to heart-healthy omega-3s, salmon provides high-quality protein, vitamins B6<\/a> and B12, <\/a>and selenium.<\/p>\n Salmon<\/a> is also one of the few foods naturally rich in vitamin D, which helps the body absorb calcium to build and maintain strong bones, TODAY.com reported previously. “Vitamin D is really important, especially in the winter months,” Popp adds.<\/p>\n It’s naturally low in mercury, says Popp, and considered a \u201cbest choice\u201d by the U.S. Food and Drug Administration.<\/a><\/p>\n Walnuts<\/p>\n If you\u2019re trying to increase your omega-3 intake from plants, walnuts are a no brainer. \u201cWalnuts are the only tree nut that is an excellent source of ALA,\u201d Largeman-Roth says.<\/p>\n One ounce of English walnuts provides 2.5 grams of ALA omega-3s, over 200% of the daily value.<\/p>\n The ALA in walnuts can support a healthy heart and brain, and walnuts are rich in an amino acid called L-arginine<\/a>, which can help lower inflammation and improve blood pressure.<\/p>\n Walnuts<\/a> also provide some fiber, along with magnesium, copper and manganese.<\/p>\n Enjoy a handful of walnuts, add them to oatmeal or blend them into a pasta sauce<\/a>. <\/p>\n Chia Seeds<\/p>\n \u201cChia seeds are a really healthy food in general,\u201d says Popp. The tiny seeds are loaded with ALA, and you can easily sprinkle them into your diet instead of taking a supplement. \u201cYou can add them to smoothies, put it on our greek yogurt,\u201d says Popp. <\/p>\n One ounce of chia seeds provides a whopping 5 grams of ALA omega-3s, over 400% of the daily value, per the NIH. <\/p>\n The ALA in chia seeds has anti-inflammatory benefits<\/a>, and helps protect heart and brain health, according to Largeman-Roth.<\/p>\n Chia seeds<\/a> have benefits for nearly every part of the body, including the skin, digestive system and bones. They contain some protein and fiber, making them a filling snack.<\/p>\n Sardines<\/p>\n Canned sardines are delicious, shelf-stable and loaded with omega-3s along with other beneficial nutrients.<\/p>\n One serving of canned sardines, drained,<\/a> provides about 1.2 grams of EPA and DHA.<\/p>\n Packing about 22 grams of protein per can, sardines are a filling food that can help curb hunger and support weight loss<\/a>. They’re also good source of vitamin D, calcium, vitamin B12, selenium and choline, TODAY.com explained previously.<\/a><\/p>\n Eating sardines has benefits for the heart, brain and skin.<\/p>\n Smaller fish like sardines are also low in mercury, making them safe to eat regularly. <\/p>\n Herring<\/p>\n Herring is another small oily fish that\u2019s loaded with heart-healthy fats. Often canned or pickled, it\u2019s a highly nutritious seafood option to increase your omega-3 intake.<\/p>\n Three ounces of Atlantic herring provides 1.6 grams of EPA and DHA omega-3s, over 100% the daily value. <\/p>\n Eating herring regularly may help support brain health, reduce blood pressure and fight inflammation, the experts note.<\/p>\n Herring is also rich in protein and a top natural food source of creatine<\/a>, which can boost performance and muscle growth. You’ll also get some vitamin D and A, selenium and phosphorus.<\/p>\n Flaxseeds<\/p>\n Flaxseeds<\/a> are an excellent vegetarian-friendly source of omega-3s. \u201cOne or two tablespoons of flaxseeds<\/a>, and you have your bases covered,\u201d says Popp. <\/p>\n One tablespoon of flaxseeds has about 2.35 grams of ALA.<\/p>\n Flaxseeds<\/a> are rich in dietary fiber and provide some plant protein, which makes them satiating. Plus, they\u2019re a good source of magnesium and thiamin, essential nutrients for healthy nerve and muscle function, TODAY.com reported previously. <\/p>\n These tiny nutrient-dense seeds also contain antioxidants with potent anti-inflammatory properties.<\/p>\n Sprinkle flaxseeds into oatmeal, yogurt or smoothies, says Popp. <\/p>\n Mackerel <\/p>\n Mackerel is a fatty cold-water fish that’s rich in healthy fats and other nutrients. One serving of cooked Atlantic mackerel <\/a>provides just over 1 gram of omega-3 fatty acids.<\/p>\n Mackerel’s high EPA and DHA content may help lower blood pressure, inflammation and LDL, or “bad” cholesterol, research shows<\/a>. Eating mackerel regularly can protect cardiovascular health and support brain function.<\/p>\n Mackerel<\/a> is one of the best food sources of vitamin D, and it’s rich in B vitamins, phosphorus, calcium and iodine, TODAY.com reported previously. <\/p>\n