A variety of omega-3 rich foods including salmon, sardines, flaxseeds, chia seeds, avocado, walnuts, canned fish, and a bottle of olive oil arranged on a textured surface, promoting heart and blood pressure health.

Getting Enough Omega-3 Fatty Acids from Food

January 07, 2022 Ballstad NO Staff Account

Why Omega-3s Matter in Your Diet

Getting enough omega-3 fatty acids can be challenging—especially if you’re not a fan of fish. But incorporating omega-3 foods into your diet is one of the best ways to support heart, brain, and overall wellness.

For those aiming to achieve cardioprotective omega-3 levels, experts recommend 800–1200 mg of EPA and DHA per day. While supplements are helpful, it’s best to get your omega-3s from food whenever possible.

What Foods Provide Omega-3?

Not all seafood is equal when it comes to omega-3 content. According to nutrition data, the following omega-3 rich food options provide the highest levels of EPA and DHA:

Fatty Fish List (Per Serving – EPA/DHA content)

Herring – 1,828 mg
Salmon – 1,825 mg
Tuna – 1,474 mg
Mackerel – 1,279 mg
Sardines – 1,000+ mg
Anchovies – 950+ mg

List of omega 3 foods also includes plant-based options like:

Chia seeds
Flaxseeds
Walnuts
Algal oil (vegan supplement)

These sources contain ALA, a plant-based omega-3 fatty acid, which is less potent than EPA and DHA but still beneficial.

Should You Take Omega-3 with Food?

Yes, it's recommended. Omega-3 is a fat-soluble nutrient, meaning your body absorbs it better when taken with a meal that contains healthy fat. This applies to both food-based intake and supplements.

Omega-3 Dosage for Adults and Children

How much you need depends on your age, health status, and dietary intake.

Omega-3 Dosage for Adults

General health: 250–500 mg of EPA/DHA daily
Heart protection: 1,000+ mg daily
High triglycerides: Up to 4,000 mg daily (under medical supervision)

Omega-3 Dosage for Children

1–3 years: 70–100 mg/day
4–8 years: 100–150 mg/day
9–13 years: 150–250 mg/day
Always consult your pediatrician for personalized advice.

Omega-3 Diet Plan: Why Twice a Week Isn't Enough

Most health authorities, like the American Heart Association, recommend eating two seafood meals per week. But is that enough?

A study published in Prostaglandins, Leukotrienes, and Essential Fatty Acids revealed that eating fish twice a week may still fall short of reaching a protective Omega-3 Index of 8%.

Researchers found that:

Individuals who ate no fish and took no supplements had an average Omega-3 Index of 4.1%
Those who ate three servings of fish per week and took supplements had an Omega-3 Index of 8.1%, the cardioprotective range

To optimize heart health, a true omega-3 diet plan should include three servings of fatty fish per week plus a daily EPA/DHA supplement.

Norwegian Fish Oil: A Trusted Source of Omega-3s

Norwegian fish oil is globally recognized for its purity, potency, and sustainability. Derived mainly from wild Arctic cod and other cold-water fish, it is a premium choice for boosting omega-3 intake—especially when fresh fish is not readily available.

Benefits include:

High EPA/DHA concentration
Sustainably sourced
Rigorously tested for contaminants

If you're looking for reliable sources of omega 3, Norwegian fish oil supplements are a great option.

The Bigger Picture: Omega-3s and Global Health

A Lancet study showed that poor diet causes more deaths than smoking, with cardiovascular disease being the leading culprit. One of the biggest dietary deficiencies identified was seafood omega-3 fatty acids.

Dietary shortfalls included:

Low intake of omega-3 food sources like fatty fish
Inadequate consumption of nuts, seeds, and whole grains
High intake of sodium, processed meats, and sugary drinks

This highlights the urgent need for better dietary choices, globally and individually. Improving your omega-3 intake is a small change that can have a big impact.

Building an Omega-3 Smart Lifestyle

To recap:

What foods provide omega 3? Fatty fish like salmon, mackerel, and herring, plus chia seeds, flaxseeds, and walnuts
How much omega 3 per day? Aim for 800–1200 mg of EPA/DHA for heart protection
Should you take omega 3 with food? Yes—always with a meal containing fat for optimal absorption
Omega-3 diet plan: Combine fish and supplements to reach protective blood levels
Choose Norwegian fish oil for high-quality supplementation