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Nutrition & Fitness Tips

Surprising Natural Sources of Omega-3 Fish Oil

Surprising Natural Sources of Omega-3 Fish Oil

Are you getting enough omega-3 fatty acids in your diet? It’s an important question. 

Maybe you make daily wellness a priority and use the best muscle building supplements. Those are both important factors in your health. But you should not ignore omega-3 fish oil. It's essential for heart health and a host of other critical bodily functions. 

Getting the recommended daily amount of omega-3 fish oil is easier said than done. Especially if fresh fish is not especially abundant in your area. Or if you just plain don’t care for fish.

Fortunately, you have options. For starters, you can (and should) take fish oil pills to supplement your daily intake of omega-3. Even so, getting these natural and healthy fatty acids in your diet is best. Here are some surprising natural sources of omega-3. You can include them in your weekly meals and snacks to improve nutrition.

Editor’s Note: For more information on Omega 3 Fish Oil, what it is, and how it impacts your health, read The Definitive Guide to Omega-3 Fish Oil and get information on the dangers of an omega-3 deficiency.


There are 2.5 grams of omega-3 fatty acids in every ounce of walnuts. That makes them the best of all the nuts if you want to boost your omega-3 levels. 

Add walnuts to your diet by throwing them into cereal or oatmeal. Plain walnuts make a great afternoon snack too. They’re tasty in salads. Or add them to pesto for an interesting flavor and a nutritional boost. 

There’s science to back up the benefits of eating walnuts. A 2016 study showed that a “walnut-rich, higher fat diet resulted in the most favorable changes in lipid levels” for female participants. 

Chia Seeds

Love them or hate them, chia seeds are super popular amongst the health conscious. And their benefits extend to omega-3 as well.

One ounce of chia seeds has almost 5 grams of omega-3 fatty acids in it. That’s a huge win if you’re looking for ways to include this nutrient in your diet without the fishy flavor.

Stir chia seeds into yogurt or oatmeal for an easy way to get these little guys into your daily diet. Not wild about mixing them in? Try coating chicken breast in the seeds. 


There is just under 1.5 grams of omega-3 fatty acids in each tablespoon of flaxseed. To get the most bioavailable omega-3, use flax meal. It’s easy to find in stores and is easier for your body to break down. How can you include it in your diet?

  • Add it to oatmeal 
  • Blend it into smoothies
  • Mix it into pancake or muffin batter

Don’t Skimp on Omega-3

Omega-3 fatty acids are not hard to include in your diet. And there’s no reason to skimp on them. The benefits of omega-3 are clear. Being deficient is unnecessary and can lead to serious health problems. 

Already eat fish, walnuts, chia seeds, and other natural sources of omega-3 regularly? Great. You’re ahead on the nutrition game. Don’t slump now.

The best way to ensure you always get plenty of omega-3 fish oil in your diet is a two step approach:

1 - Eat foods rich with omega-3 throughout the week.

2 - Take a daily fish oil supplement.

Reach optimal health by creating a diet that includes nutrient rich foods. Don’t forget to take a daily multivitamin for men or a daily multivitamin for women.

And take fish oil pills to get the best results. Eating right and staying fit isn’t always easy. But the rewards - both short and long term - are well worth the effort. 


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