Foods with omega 3: the nutrient your body shouldn't miss

When we think about essential nutrients, few have as extensive a list of benefits as omega-3. Brain, heart, joints, skin… they all seem to speak its language. However, despite its importance, it's one of the great absentees in the modern diet. The solution? Knowing which foods contain the most omega-3 and how supplementation can be the perfect complement.

"Living longer is just the beginning. Living with purpose is the true goal."

What foods naturally contain omega-3?

The good fat we need

Omega -3 is an essential fatty acid: the body cannot produce it on its own, so we must obtain it from our diet or supplements. There are three main types: ALA (found mainly in vegetables ), EPA, and DHA (found primarily in fish and seafood ). It is the latter two that have the most potent and proven health benefits.

More than just an isolated nutrient, omega-3 is a key component that keeps inflammation under control, promotes communication between cells, and protects membrane integrity. In other words, it's a silent guardian of overall health.

Fish with omega 3: the richest source

In the category of foods richest in omega-3 fatty acids, oily fish are the stars. Their EPA and DHA content is high and easily absorbed.

• Sardines : small, affordable and packed with omega 3, calcium and vitamin D.

• Mackerel : very present in the Mediterranean diet, with a generous contribution of EPA and DHA.

• Tuna and bonito: especially bluefin tuna, with very high levels, although it is advisable to moderate consumption due to the mercury content.

• Wild salmon : one of the most complete and clean options, although less accessible due to price.

• Cod : it is not an oily fish, but the oil from its liver is a source of omega 3 and vitamin D.

• Hake : contains less quantity, but its frequent consumption adds to the weekly intake.

Seafood

Plant sources: a nuanced aid

For those who don't eat fish, plant-based sources offer ALA, a precursor that the body partially converts into EPA and DHA. Although the conversion is limited, it's still important to include them in your diet.

H3: Seeds and nuts rich in omega 3

• Flax seeds (specially ground for better absorption).

• Chia, versatile and easy to add to breakfasts or salads.

• Nuts, a practical and nutritious snack.

• Canola or flaxseed oil as a dressing.

Other options with Omega 3

Algae with omega 3

Omega 3 eggs

Omega 3 in milk

Omega 3 butter

What science confirms

In May 2022, the prestigious scientific journal Nutrients published a meta-analysis confirming that a diet rich in omega-3 fatty acids reduces systemic inflammation, improves cardiovascular health, and contributes to better cognitive function. The most significant finding was that the benefits were more consistent when EPA and DHA levels came from fish and high-purity supplements, not just plant sources.

The problem of quantities

Most health organizations recommend between 250 and 500 mg of EPA + DHA daily for healthy adults, although a growing number of experts are doubling these requirements, especially for people with special needs, but also for healthy individuals. Reaching these amounts through diet alone is more difficult than it seems.

To achieve this, one would need to consume oily fish at least two or three times a week, ideally five times a week, ensuring variety and quality. In practice, this is like eating Omega-3-rich fish every day, and many people don't meet this frequency, whether due to habits, availability, or cost.

Omega-3 supplementation : the perfect ally

This is where supplementation makes all the difference. It doesn't replace a balanced diet, but it does guarantee a consistent and high-quality supply, even in weeks when fish isn't on the menu. The key is to choose a supplement with a combined EPA + DHA content exceeding 70% of the total fish oil, and with a source that ensures purity and the absence of contaminants.

Longevitas Omega 3 meets this standard: it comes from wild-caught South Pacific fish, free of heavy metals, and offers 1,200 mg of EPA and 800 mg of DHA per dose, along with vitamin D to enhance its effects on bones, skin and immunity.

A habit that multiplies benefits

Incorporating omega-3 into your life isn't a matter of a single day; it requires consistency. Improvements in cardiovascular health, brain function, and skin quality are built over weeks and months of regular intake. Combining omega-3-rich foods with strategic supplementation is the safest way to reach and maintain optimal levels.

This is care you can feel and see: a clearer mind, more flexible joints, more hydrated skin, and a better-protected heart. It's not a shortcut, it's a journey.

"Health is the greatest possession. Joy is the greatest treasure. Confidence is the greatest friend." — Lao Tzu, philosopher.