Options for your Omega 3.


The most common people who are omega-3 deficient include those who consume a large amount of processed foods and those on a vegan or vegetarian diet. As you can see in the list below, the highest concentration of omega 3's are found in fish. There are other options though, you just need a bit more of it.

From highest to lowest (Vegan options are in bold):

Salmon Fish Oil: 4,767 milligrams in 1 tablespoon
Cod Liver Oil: 2.664 milligrams in 1 tablespoon
Walnuts: 2,664 milligrams in 1/4 cup
Chia Seeds: 2,457 milligrams in 1 tablespoon
Salmon (wild-caught): 1,716 milligrams in 3 ounces
Flaxseeds (ground): 1,597 milligrams in 1 tablespoon
Tuna: 1,414 milligrams in 3 ounces
White Fish: 1,363 milligrams in 3 ounces
Hemp Seeds: 1,000 milligrams  in 1 tablespoon

I have a trick when it comes to remembering which Vegan option is the highest in Omega 3's. Walnuts look similar to the structure of the brain and Omega 3's support brain health. That little trick helps me, I hope it helps you!

You can also take supplements to top up any missing omega 3's, here's my go to supplement from Vita SaveWhole Earth & Sea Pure Food Marine Algae-3 Vegan Omega-3.

Omega-3 Benefits

Here are the most common medical conditions that consuming more omega-3 foods have helped:

  • High cholesterol
  • Depression
  • Anxiety
  • ADHD
  • Cancer
  • Diabetes
  • Inflammation
  • Arthritis

If you're low in Omega-3 here are some warning signs, poor memory, dry/flakey skin, heart problems, mood swings, joint pain and in worse cases autoimmune disease can present itself. 

Health is Happiness!

Mandy Gill