If the classification of Omega-3 as a “fatty acid” sends you into a panic, relax. These are unsaturated, good fats that provide necessary energy to cell structures all over our bodies.
They can also play vital roles in heart and brain health by reducing the risk of both blood clotting and stroke, and in some cases, even improve the health of those already diagnosed with heart disease.
Omega-3s are not produced by your body, so it’s up to you to find them. Thankfully, they can be added to your diet in a variety of ways. Omega-3 means there are three of them: alpha-linolenic acid (ALA) is derived primarily from seeds, oils, and beans; eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) can both be found in fatty fish and fish oil, with the latter also present in meat, eggs, and dairy.
Most health experts agree that getting omega-3s through foods like fatty fish is generally considered better than taking supplements.
Caitlin Weis of Weis Nutrition in Richmond recommends her clients aim for eight ounces of seafood a week. “This could be two 4-ounce servings per week of high omega-3 foods, such as anchovies, mackerel, salmon, swordfish, or trout.” Check out WeisNutrition.com for a wealth of recipes that contain omega-3s.
This article originally appeared in the February 2025 issue.
