Omega-3 Options for a Healthy Diet

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  • Salmon
    In PHOTO: Salmon, considered as one of the world's healthiest foods, salmons are a rich source of Omega 3. It is a health-supportive food and 4 ounces of baked salmon contains at least 2 grams of omega-3 fats. Salmon has earned its research reputation as a health-supportive food based largely on its unusual omega-3 fatty acid content. Reuters/Stringer
  • Tuna
    Tuna has shown to raise bloodstream levels of omega-3 acids. Research shows that including fish like tuna in a regular diet plan is important. Tuna increases the presence of omega 3 in the membranes of red blood cells and blood vessel linings. Reuters
  • Algae Omega
    Algae Omega is a source of DHA and EPA , made from micro algae. It is an alternative to fish oil supplements. Fish gets their fatty acids from micro algae and hence algae omega is the perfect item to turn to for making your body rich in omega-3. Reuters
  • Hemp Seeds
    Hemp seeds are a great source of protein, amino acids and omega 3 and omega 6. GLA, omega 6, helps the body fight inflammation. Reuters
  • Kale
    Kale are green and purple coloured vegetables which are rich in ALA, primary omega-3 fat. Apart from omega 3, they also contain nutrients like fiber, folate and antioxidants. Reuters
  • Heart healthy
    Doctors have long believed that the unsaturated fats in fish, called omega-3 fatty acids, are the nutrients that reduce the risk of dying of heart disease. Reuters
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Omega-3 fatty acids are absolutely essential in one's diet. They boost the brain function, fight inflammation and keep the heart healthy. Omega-3 is as essential as calcium and fiber. 

Such acids reduce the mortality risk from suffering heart disease. The low omega-3 intake could be responsible for 96,000 deaths annually. They are vital nutrients which help regulate blood clotting, build cell membranes and support cell health. 

Omega-3 helps protect ourselves from cardiovascular disease, hypertension, high cholesterol, diabetes, Alzheimer's disease, cognitive problems in aging, Parkinson's disease, multiple sclerosis and excessive blood clotting. It gives the brain and nervous system support, helps in pregnancy and lactation, prevents depression, PMS, Fibriostic breast disease and hot flashes.

Omega 3 Rich Foods


Salmon is rich in omega-3 fats and helps in cardiovascular disease, decreases cancer risk and other eye-related diseases (macular degeneration and chronic dry eye), protects the joints and improves mood and cognition.


Tuna, rich in omega-3 fats, has anti-inflammatory and antioxidant benefits, reduces cancer risk. Also, it is a great source of Vitamins B1, B3 and B6.

Algae Omega

Algae omega is a source of DHA and EPA that are made from microalgae. It is the perfect alternative to fish oil supplements as fish get their fatty acids from microalgae.

Hemp Seeds

Hemp seeds contain all essential amino acids and are a great source of protein. They contain omega 3, in the form of ALA, and omega-6, in the form of GLA. GLA helps fight inflammation in the body.


Kale consists of green, leafy vegetables which can also be found in purple color. They are a rich source of omega-3, with the primary omega-3 fat being ALA. Kale is also loaded with nutrients like fiber, folate and antioxidants.


Nuts with the highest omega-3 content are walnuts and are richer than wild salman. Walnuts have omega 3 in the form of ALA. A 28 grams serving of walnuts has more than 2,500 milligrams of omega 3s. Walnuts are loaded with nutrients like fiber, protein and magnesium.

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