The 5 Essential Food Sources You NEED in Your Diet – Part 3: Omega-3s
Omega-3s are one of the most important nutrients for overall health, yet many people are unknowingly deficient. These essential fatty acids play a critical role in brain function, heart health, inflammation reduction, and even hormone balance. Unlike some nutrients that our bodies can synthesize, omega-3s must come from food—making it crucial to include the best sources in our daily diet.
This is the third installment in our 5 Essential Food Sources You NEED in Your Diet series. So far, we've covered fiberand protein, and today, we’re diving into omega-3s—what they are, why they matter, and how to get the best sources from both land and sea.
Seed jars I keep on hand in my kitchen.
What Are Omega-3s and Why Do They Matter?
Omega-3s are a group of polyunsaturated fatty acids (PUFAs) that are essential for health. There are three main types:
ALA (Alpha-linolenic acid) – Found in plant-based sources like chia, flax, and hemp seeds. The body can convert some ALA into other forms, but not very efficiently.
EPA (Eicosapentaenoic acid) – Found in fatty fish, grass-fed meats, and dairy, EPA is a powerful anti-inflammatory that supports heart and brain health.
DHA (Docosahexaenoic acid) – The most critical omega-3 for brain function, nervous system development, and eye health, DHA is found mainly in fish and pasture-raised animal products.
Since our bodies do not produce omega-3s on their own, getting enough from high-quality food sources is non-negotiable.
Best Farm-to-Table Sources of Omega-3s
To ensure you’re getting enough omega-3s daily, here are the most nutrient-dense options:
1. Seeds You Can Grow at Home
Many plant-based sources of omega-3s are easy to grow right in your own backyard, container garden, or raised beds:
Chia Seeds – One of the richest sources of ALA, one ounce (about 2 tbsp) contains 5,000 mg of omega-3s. These tiny seeds also provide fiber and protein.
Basil Seeds – A lesser-known superfood, basil seeds contain similar omega-3 levels to chia and are easy to grow.
Hemp Seeds – Offering a perfect balance of omega-3 to omega-6, one ounce provides 6,000 mg of omega-3s.
How to Use: Add these seeds to smoothies, oatmeal, yogurt, or sprinkle them on salads for an easy omega-3 boost.
2. Wild-Caught, Sustainable Seafood
Fatty fish are the best sources of bioavailable EPA and DHA. If you don’t eat fish regularly, you may be missing out on the most powerful forms of omega-3s.
Salmon (Wild-Caught) – One of the best sources of DHA and EPA, 3.5 oz contains 2,260 mg of omega-3s.
Sardines (In Olive Oil) – A budget-friendly option, one can provides around 2,000 mg of omega-3s.
Mackerel (Wild-Caught) – Another economical and shelf-stable fish, one fillet has over 4,100 mg of omega-3s.
Why Canned Fish? Sardines and mackerel packed in olive oil are affordable, shelf-stable, and an easy way to boost your omega-3 intake. Plus, their smaller size makes them less likely to contain high levels of mercury.
3. Pasture-Raised Animal Products
Grass-fed and pasture-raised animal products are another rich source of omega-3s, especially for those who don’t eat much seafood.
Pasture-Raised Eggs – Each egg contains about 100-150 mg of omega-3s, with DHA levels significantly higher than conventional eggs.
Grass-Fed Meats – Grass-fed beef has up to five times the amount of omega-3s compared to grain-fed beef.
Grass-Fed Dairy (Milk, Butter, Cheese) – Naturally higher in omega-3s, particularly if sourced from cows raised on pasture.
Why Pasture-Raised? When animals eat their natural diet (grass instead of grain), their meat, milk, and eggs become more nutrient-dense and contain a healthier balance of omega-3s to omega-6s.
How Much Omega-3 Do We Need?
The recommended daily intake of omega-3s varies based on health goals, but here’s what functional medicine and research suggest:
General Health: At least 1,500–2,000 mg per day
Brain & Heart Health: 2,500–3,000 mg per day
Chronic Inflammation Support: Up to 4,000 mg per day
To put this into perspective:
1 tbsp of chia seeds = ~2,500 mg
1 serving of salmon = ~2,260 mg
1 can of sardines = ~2,000 mg
2 pasture-raised eggs = ~300 mg
Grass-fed steak (6 oz) = ~160 mg
By including a mix of wild-caught fish, pasture-raised meats, and omega-3-rich seeds, you can easily hit these targets through real food instead of supplements.
Final Thoughts: A Whole Food Approach to Omega-3s
Rather than relying on heavily processed supplements, the farm-to-table approach ensures that you’re getting omega-3s in their purest, most bioavailable form.
Grow your own omega-3-rich seeds, source high-quality pasture-raised eggs, meats, and dairy, and include wild-caught fish in your meals to nourish your body naturally.
Stay tuned for the next post in this series, where we’ll explore the power of probiotics—another essential food source you NEED in your diet!
What’s Next?
What are your favorite ways to get omega-3s? Are you team seafood, seeds, or pasture-raised? Let me know in the comments!
