Omega 3 Sources

Omega 3 Sources -- The Good News

Most people think that omega 3 sources are only limited to fish, and if you’re like me and don’t like fish……what are you supposed to do?

Well Good News! There are some great omega 3 rich foods that provide ample amounts of this important skin vitamin. And you can easily consume them every day without much effort.

omega 2 sources walnuts and oil

Omega 3 Rich Foods - How Much Is Enough?

According to the National Institutes of Health, people should consume a minimum of 2% of their daily calories from omega 3 rich foods. This means that the average adult consuming 2,000 calories per day should consume at least 2 grams of omega 3 fats per day.

However, recently some nutritional experts have begun to recommend an even higher amount – around 4 grams daily – because of all the positive research surrounding omega 3 fish oils. So even though you try to consume fish and ……omega 3 related foods, it’s also a good idea to supplement your diet with toxic free, Omega 3 Fish Oil supplements.

Omega 3 Sources - Food List

Nuts and Seeds

One of the best omega 3 rich foods are seeds and nuts…..especially flax seeds and walnuts. A one-quarter cup of flax seeds contain around 7 grams of omega 3 fatty acids. And the same amount of walnuts (whole) contain 2.3 grams. Flax seeds are an excellent addition to add to your yogurt, cereals, and protein shakes.

Read more about it in the Clear Skin Diet.

Beans and Tofu

Load up on beans! Surprised to see beans as one of the omega 3 sources?

Just one small cup of navy beans, kidney beans, or soybeans contains around 0.2 to 1.0 grams of omega 3 fatty acids. And just a small four ounce serving of tofu provides 0.4 grams.

Many people think of beans as high in carbohydrates, however, they are a complex carbohydrate and won’t cause a spike in insulin levels and are low glycemic – factors that help reduce Glycation and protect collagen.

Vegetables, Oils and, Yes Fish

A cup of winter squash provides around 0.3 grams of omega 3 and extra virgin olive oil provides 0.2 grams per ounce. One word of caution, never cook with olive oil, as it destroys the omega 3.

For those who do eat fish and are curious as to how much their favorite fish contains – Here is a basic run down of the most popular fish people consume……….

A 4 ounce serving of Chinook salmon offers 2 grams of omega 3 fatty acids. The same portion of scallops – 1 gram, halibut - 0.6 grams, and tuna and shrimp - only 0.4 grams.

Adding Up Your Omega 3 Sources

When you add up the small amounts of food you can incorporate into your daily diet – a little flaxseed in your yogurt or cereal in the morning.

Walnuts for a snack in the afternoon or in your lunch salad – or both.

A 4 ounce piece of salmon with a tablespoon or two of olive oil in your dinner salad – you’re almost over 10 grams of omega 3 fatty acids for the day! And don't forget you can also supplement with As an advisor I highly recommend Life Extension’s Super Omega-3 EPA/DHA with Sesame Lignans & Olive Fruit Extract.


Omega 3 Food List -- Table 1

Omega 3 Source Amount Omega 3 Fatty Acid Quality
Flax Seeds 0.25 cups 7.0 grams Excellent
Walnuts 0.25 cups 2.3 grams Very Good
Winter squash 1 cup 0.3 grams Good
Kidney Beans 1 cup 0.3 grams Good
Olive Oil 2.0 Oz 0.4 grams Good

The Best Omega 3 Sources - Fish Oil Supplements

In addition to omega 3 rich foods, consider fish oil Supplements to ensure you're getting the recommended daily amount. However, be careful about toxins in many discount fish oil supplements which have not been purified or tested for mercury and other chemicals.

As an advisor I highly recommend Life Extension’s Super Omega-3 EPA/DHA with Sesame Lignans & Olive Fruit Extract.


This is the only brand that utilizes a patented Pure+™ EPA/DHA extraction and distillation process. This creates a pure, stable and easy-to-tolerate fish oil supplement, reducing contaminants such as mercury and PCBs.

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