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The Best Sources of Omega-3s

By Sara Butler

Omega-3 fatty acids seem to be everywhere you turn these days -- and for good reason. Research has found that these heart-healthy fats play an important role in overall health and wellness. A diet rich in these fats can help prevent arthritis and heart disease, reduce inflammation, and have a positive impact on cognitive functions. They’re simply really good for you!. Here are some of the best places to look for omega-3s so you can add them to your diet seamlessly.

Omega-3s Defined

Omega-3 fatty acids is an all-encompassing term for three different polyunsaturated fatty acids. They are:

  • ALA (alpha-linolenic acid) – In plants
  • DHA (docosahexaenoic acid) – In fish and shellfish
  • EPA (eicosapentaenoic acid) – In fish and shellfish

Getting these fatty acids in your diet will benefit your health.


If you’re looking for a plant source of omega-3’s, specifically ALA, then just add two tablespoons of ground flaxseed to your day by throwing it in a smoothie. You can also find ALA in hemp seeds and pumpkin seeds.


Salmon is very good for you because it’s a great source of EPA and DHA. But salmon isn’t the only source of these fatty acids. You can find them in other fish such as halibut, flounder, lake trout, and white herring. You should aim to get about two servings of coldwater fish like salmon per week.


You can buy eggs enriched with omega-3s that have all three fatty acids. How is that possible? Well, it’s all in what you feed the hens! The hens that lay these eggs have a diet rich in flaxseed and algae to help give their eggs a punch of these fatty acids. When you buy enriched eggs, you get three times the amount of omega-3s you’d find in normal eggs, so pay attention! Adding four of these eggs a week to your diet can improve your heart health.


Walnuts are a great source of ALA and can be added to just about anything, from your morning oatmeal to your evening salad. If walnuts aren’t your thing, you can also find ALA in pecans and butternuts. This just proves that sometimes it’s actually good for you to go nuts!

Eating a balanced diet is important -- so don't forget your omega-3 fatty acids! They're easy to incorporate into a varied diet, whether you eat meat or not!

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Arvada, Colo.

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