Omega-3 fatty acids are essential fatty acids that are important for heart health and reducing inflammation. They are also known to support the immune system and promote good brain function. To get your daily dose of omega-3, it is suggested to eat at least two portions of fatty fish per week or incorporate other omega-3 rich foods into your diet. Registered dietitians can provide guidance on the easiest way to do this, and can suggest delicious recipes that are nutrient dense and packed with omega-3.
When it comes to cooking food rich in omega-3, there are many options to choose from. Some examples of omega-3 rich foods include fatty fish like wild salmon, flax seeds, chia seeds, and plant foods such as green beans. Plant oils are also a good source of omega-3 fatty acids, including ground flax and flaxseed oil.
Other foods that are good sources of omega-3 include hemp seeds, plant foods, and oily fish. To reduce inflammation and support heart health, it is recommended to include a variety of omega-3 rich foods in your daily intake. Punchy flavors like those found in baked goods can also be a good source of omega-3, as can vitamin E and vitamin D.
The word “fat” in relation to food usually makes us think of unhealthy dietary choices. But one type of fat is the complete opposite of unhealthy: omega-3 fatty acids.
Commonly found in fatty fish, nuts, seeds (like flax, chia, and hemp seeds), and plant oils (like flax, soybean, and canola), omega-3s are crucial in the diet, with specialists recommending a daily dose of at least 1.1–1.6 g for adults [source]. The body absorbs omega-3s from food better than from supplements, which makes these recipes a great resource for improving your energy levels, combating inflammation [source], healing skin conditions [source], growing your hair [source], and helping with numerous functions in your body, even your microbiome [source].
If you're looking for the easiest way to incorporate more omega-3 into your diet, consider cooking up some hearty dishes that are rich in omega-3 fatty acids. Whether you're using flax seeds or chia seeds, fatty fish or plant foods, there are plenty of delicious recipes out there to help you get your daily dose of essential fatty acids.
9 Tasty Omega-3 Recipes
Hemp Seed Pesto | from Hello Nest
Hemp seeds are protein packed and omega-3 rich, and they make anything creamy when ground in a blender!
We’ve got 3 hemp seed pesto recipes to suit your fancy—two of which are vegan. It’s so easy just to toss everything into the blender in different combinations, depending on your menu. Use them for fresh pasta or sandwiches to up your daily omega-3 intake.
Penne with Spinach, White Beans, and Garlic Oil | from Rachel Hartley Nutrition
Pasta doesn’t have to be a guilty pleasure—it can simply be a pleasure! Opt for whole grain penne and toppings loaded with omega-3s, such as anchovies, spinach, navy beans, and walnuts.
Fragrant Coconut Poached Salmon with Red Lentils | from The Healthy Hunter
Red lentils are inexpensive and nourishing, but did you know they’re also a source of omega-3s? When you pair them with coconut milk, delicious spices, and fatty-acid superstar salmon, lentils make a comforting choice regardless of the season.
Simple Caramelized Butternut Squash and Kale Florentine Lasagna | from Half Baked Harvest
Could this decadent lasagna actually be good for you? Despite appearances, yes. Both squash and Fontina cheese are sources of omega-3 fatty acids, but the recipe still has all the comfort food goodness you want from lasagna.
Walnut and Flaxseed Banana Bread | from The Natural Baker
This gluten-free banana bread uses oat bran, flax, and almond flour instead of wheat, and the additional walnuts make it a good choice for those looking to amp up their omega-3 intake naturally.
Coconut-Chia Pie with Seasonal Berries | from Craving Greens
This scrumptious dessert is no-bake and gluten-free, but it’s also abounding with omega-3s: chia seeds, flax seeds, flax oil, and walnuts all come together to create the perfect crust and filling for complementing seasonal berries.
Matcha Raw Granola | from Black White Vivid
Start each day with a good dose of omega-3 fatty acids in the form of this matcha raw granola or “rawnola.” Made with walnuts and flax seeds—both plant-based sources of healthy fats—this versatile morning staple is perfect for adding to smoothie bowls!
Pesto Baked Salmon | from Hello Nest
This recipe may be fancy enough for your next date night, but it sure is easy to put together any time! Wild salmon is absolutely packed with omega-3s and other good-for-you nutrients, including magnesium, potassium, and vitamin B.
Miso-Almond Power Salad with Baked Tofu | from Hello Glow
Good news for vegetarians: omega-3s are not only found in fish! Firm tofu is considered a good source of omega-3s, and you’ll love it in this summer-ready power salad, mixed with seeds and greens and a dressing of miso and almond butter.
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