9 Ways to Boost Your Omega-3 Intake

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You’ve probably heard of omega-3’s before — they are essential fatty acids that provide many health benefits!

Some of the most well-known health benefits of omega-3’s include healthy joints, flexibility, support for mental wellbeing, help regulate sleep patterns, support for healthy vibrant skin, and help reduce inflammation.

However, what you may not know already is that omega-3’s cannot be produced by your body alone!

With that being said, it is highly important to incorporate omega-3-rich foods into your daily diet. Now, this could be especially challenging if you have a plant-based diet. But there is no need to worry… we are here to give you a list of 9 different ways to help boost your omega-3 intake!


Mackerel is an oily fish that is commonly eaten smoked or whole in Western countries. According to the Food Data Central, a piece of salted mackerel is full of nutrients and contains over 4,107 mg of omega-3’s. It is therefore a great way to increase your omega-3 intake!


According to Healthline, salmon is one of the most nutrient-dense foods in the world. I bet that hooked you!

No, but seriously, salmon is a great source of omega-3’s, proteins and contains a variety of nutrients such as vitamins D & B. 

Salmon’s omega-3 content is pretty similar to Mackerel’s at 4,123 mg in a half fillet cooked salmon, or 2,260 mg in 3.5 ounces.


Sardines are commonly known to be small, oily fish. Although they are not everyone’s go-to fish, they do contain a lot of essential nutrients your body needs. In fact, you can get up to 2,205 mg of omega-3 per cup (149 grams) of canned sardines!

Tip: Here is a sardine pasta dish you can try if you aren’t a fan of their taste!


Chia seeds are a great and easy way to add Omega-3’s and other nutrients such as magnesium and selenium to your diet. 

Adding them to a smoothie can be a great way to increase your omega-3 intake! If you are looking for a nutrient-rich smoothie recipe, check out our Immune Boosting Smoothie recipe.

Omega 3 content: 5,060 mg per ounce (28 grams).


Some studies suggest that walnuts are the superfood of nuts! Pretty bold statement huh? 

But really, they contain healthy fats, lots of nutrients, minerals, and fibers. In fact, industry specialists and walnut growers gather annually for the walnut conference to talk about ongoing research and the many benefits of walnuts!

Fun fact: Did you know that even the skin of the walnut contains phenol antioxidants, which have been said in some studies to offer some health benefits? 

We were going to add a walnut joke but decided that would be nuts.


Soybeans are a type of legume, native to eastern Asia. You might already take soy either from drinking soy milk or eating tofu, but did you know that soy contains 670 mg of omega-3’s in ½ cups (47 grams) of dry roasted soybeans?


Seaweed is another fun way to add omega-3’s into your diet when you’re on a plant-based diet. 

There are many different ways to include seaweed in your diet, such as soup, salad, stew, or dried. 

Now, the omega-3 content found in seaweed is less than 100 mg because it contains a different strain of Omega 3. ALA is another form of omega-3’s, which provides healthy acids such as DHA and EPA

With that being said, don’t be afraid to add seaweed to your diet as a complement to other omega-3-rich foods. 


Kale is known to be one of the healthiest and nutritious plant food. Kale, which is considered a superfood, contains very little fat and has ALA, the same omega-3 strand found in seaweed. However, some studies have shown that kale contains more omega-3’s (120mg per cup) than any other vegetable!


If you are looking for a different way to incorporate omega-3’s into your diet, Nuzena’s Optima Omega-3 + is a formula specifically designed by health professionals to provide optimal omega-3 support for your mental and physical wellbeing. By taking an omega-3 blend, you can get a full spectrum of omega-3 oil complex that includes fish oil, DHA, and EPA.

Read more about Nuzena’s Optima Omega-3 +.

Now, we hope reading more about natural ways to increase your omega-3 intake was helpful! If you’re still trying to figure out which nutrients your body needs more of, we invite you to take Nuzena’s 3-minute quiz to receive a complete health and wellness report from one of our health professionals!

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Let’s continue this health journey together! We invite you to join our healthy living community to be notified every time we publish a new article.

The Nuzena Team