ask the nutritionist: omega 3 fatty acids

Lucky you – two Ask the Nutritionist posts in the same week! You can go into the Holiday Weekend feeling really healthy! ;) {This post on Omega 3’s is sponsored by Eggland’s Best}

Omega 3 Fatty Acids are prevelant enough that you have probably heard of them and you probably know that you should be consuming them but you may not know why or where to even start! Omega 3’s (aka a good fat) are very important to our health for a number of reasons and because our bodies can’t produce these types of fats on its own, it is imperative that we get them through our diets.

Why we Need Omega 3’s:

  • it can lower lipid levels (triglycerides and cholesterol)
  • it is anti-inflammatory
  • it can reduce risk of heart disease and stroke
  • thought to help with depression
  • want to aim for about 2,000- 4,000 mg/day
  • ideally we would have a ratio close to 1:1 (omega 3 to omega 6) but Western diets typically have a ratio of up to 1:30

Where can we get Omega 3’s from?

  • Seeds & Nuts: flax, hemp, walnuts
  • Fish: salmon, sardines
  • Fortified foods: milk, eggs, peanut butter, orange juice, chocolate
  • Eggs: Eggland’s Best eggs contain 115 mg Omega 3’s – average eggs contain 49 mg
  • Supplements: EPA & DHA fish oil are most common 

Sources: flax, egg, supplement, peanut butter, fish

Delicious ways to incorporate Omega 3’s into your diet:

Omega-3 Breakfast Bowl: Add an egg while cooking oatmeal ala Custard Oats. Top with flaxseed, walnuts and brown sugar.

Smoked Salmon Scramble: 2 eggs + 1 servings smoked salmon + chives

Omega-3 Salad: butter lettuce + steamed asparagus + hard boiled egg + canned sardines + hemp seeds + dressing made with flax oil

What are your favorite ways to get in Omega 3’s?


  1. says

    Great tips, thank you! A cabbage-radicchio salad that I recently had in a Japanese restaurant came dressed flax seed oil (with yuzu and chopped parsley, so so good!) – an Omega 3-rich oil that I plan to use more often in dressings!

    Also, thanks for reminding me of custard oats! Love custard, love oats – not sure how I haven’t made them yet!

  2. says

    I use mostly canola and olive oils, add flax to my granola and flax oil to my vinaigrettes, and take a vegetarian DHA supplement from Spectrum — it’s a little pricey, but worth it since I don’t eat fish!

  3. says

    I love salmon but don’t eat it enough because the wild stuff is expensive! I’ve purchased the canned kind, but I’m not as big of a fan of it. I do eat flax every day by way of my Trader Joe’s Valencia peanut butter. It has flax right in it! If you have a TJ’s near you, check it out.

  4. says

    I’ve been loving flaxseed meal in my oatmeal lately, and I also am addicted to Peanut Butter. Does it still count as nutritious if it’s White Chocolate Wonderful? :) That stuff is dessert in a jar!

    • Emily says

      I personally take fish oil a few times a week because I don’t always eat eggs, fish, flax etc every day – I’m still trying to find one that I love and that doesn’t make me burp fish (kind of gross but it happens to me!) and I think definitely if you aren’t getting enough you should supplement because it is so important.

  5. says

    I’m the same as a few of the other commenters…I try to get as much Omega 3’s via food intake rather than through supplements…That being said I don’t think I am getting enough through food alone, so I’ve got to work on that! Thanks for the reminder!

  6. says

    thanks for the linkback, but what i really want to say is that i am completely OBSESSED with your new layout. love, love, love!!!

  7. says

    Beautiful new layout! Love it!

    My favorite way to get a good dose of omega 3’s is by eating salmon…I can’t get enough, and enjoy it about 3 times/week. I also LOVE peanut butter, and consume at least 2 tablespoons each day. Cheers to healthy fats!

    • Emily says

      Thank you! I had help with the “logo” but did the layout myself. :) Still working on a few things, but almost there!

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