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What you need to know about including omega-3 fatty acids in your diet

March 18, 2026

Omega-3 fatty acids are often described as “healthy fats,” but many Americans do not consume enough of them. These essential fats play an important role in health promotion through their anti-inflammatory properties. However, omega-3 fatty acids must come from food, as the body cannot make them. Understanding how to include more omega-3 fats daily can make a meaningful difference in long-term wellness.

Omega-3 fatty acids support several critical functions in the body. Research consistently links adequate intake to improved heart health, including lower triglyceride levels, reduced inflammation and better blood vessel function. Omega-3s are also vital for brain health. They are key components of brain cell membranes and may support cognitive function across the lifespan. In addition, these healthy fats play a role in eye health, fetal development during pregnancy and fighting inflammation.

There are three primary types of omega-3 fatty acids. Two of them, EPA and DHA, are found mainly in marine sources such as fish and seafood. They are the most readily available and bioavailable forms of omega-3s. This means they can be directly used by the body. The third type, ALA, is found in plant foods and can be partially converted to EPA and DHA. The conversion of ALA to EPA and DHA in the body is somewhat limited and inefficient. Factors that can impact ALA conversion efficiency include high intake of omega-6 fatty acids, gender, age, nutrient deficiencies and genetics. Because of this, it is recommended to include both plant and marine sources of omega-3 fats when possible.

Fatty fish remain one of the richest and most efficient ways to obtain EPA and DHA. Salmon, sardines, mackerel, trout and anchovies are especially high in these beneficial fats. Eating fish at least twice per week can help in reaching adequate intake of omega-3 fats. For those who do not eat seafood, plant foods can still provide meaningful amounts of omega-3s. Good sources of ALA include flaxseeds, chia seeds, walnuts and canola oil. Fortified foods such as certain eggs, dairy products and plant-based beverages may also contribute small amounts.

The good news is that increasing omega-3 intake does not require a dramatic overhaul of eating habits. A few simple strategies can help boost daily intake:

Include seeds at breakfast. Stir a tablespoon of chia seeds or ground flaxseed into oatmeal, yogurt or smoothies.
Include canned seafood with lunch once per week. Canned salmon, sardines and trout are affordable, nonperishable options for sandwiches, salads and grain bowls.• Take advantage of frozen seafood and enjoy one or two dinners with fatty fish every week. A trusted seafood delivery service, such as Wild Alaskan Company, which delivers wild-caught, sustainable seafood directly to your door, adds ease and convenience to healthy meal prep.• Snack on walnuts. A small handful provides plant-based omega-3s and is a convenient snack or salad topping.• Use omega-3-rich oils. Cook with canola oil or algae oil.

Despite growing awareness, misinformation about omega-3 fatty acids still persists. One common misunderstanding is that all fish contain high levels of these fats. In reality, lean fish such as cod or tilapia provide protein and other vital nutrients, but contain far less of these healthy fats than fatty fish.

Another misconception is that supplements are always necessary. While omega-3 supplements can be helpful for individuals who cannot meet needs through diet alone, or when one is recommended by a healthcare professional, most people can obtain adequate amounts through food alone.

Extremely high intakes from supplements may interact with certain medications or cause unwanted side effects. For most individuals, focusing on a balanced diet that regularly includes omega-3-rich foods is the safest and most effective approach.

Ultimately, omega-3 fats are an essential part of a healthy diet and getting adequate amounts can be both simple and delicious. By incorporating fatty fish, nuts, seeds and plant oils into everyday meals, we can support heart health, brain function and overall well-being, one meal at a time.

LeeAnn Weintraub, MPH, RD is a registered dietitian, providing nutrition counseling and consulting to individuals, families and organizations. She can be reached by email at RD@halfacup.com.

Orange County Register

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What you need to know about including omega-3 fatty acids in your diet

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