Omega-3 Rich Foods To Add To Your Diet


Healthy fats rich in essential omega-3 fatty acids give our skin that glow, that plumpness, that – je ne sais quoi, as we now know from “Eat More Healthy Fats For Prettier Skin.” While highlighter and creams can only take skin so far, pair them with a healthy diet and your glow factor will be on point.

To get a handle on what we should be tossing into our carts on the next grocery run to boost our healthy fat intake, we reached out to registered dietician, Alyse Levine, MS, RD.


“When you think of omega-3s, which are anti-inflammatory and great for the skin, you think mostly about fresh, cold water fish, like salmon, mackerel, sardines, cod, anchovies, trout, tuna and halibut. These are some of the richest sources of omega-3 fats. And it’s recommended to eat two servings of fish per week to get an adequate amount.”


“Some vegetables contain small amounts of omega-3s, like green leafy vegetables (kale, purslane, broccoli and spinach).”

Seeds & Nuts

“If you don’t eat fish, seeds and nuts are great vegetarian sources of omega-3s, like walnuts, chia seeds, pumpkin seeds, flax seeds, hemp and of course, their oils. However, it is important to note that the vegetarian sources aren’t nearly as bioavailable. You aren’t going to absorb as much out of them as you would with fish, so it’s strongly recommend that you take a fish oil supplement to meet your needs.”

Fortified Foods

“Some foods are fortified with omega-3s, like eggs and milk, offer some omega-3s, but the levels of fatty acids are usually pretty low. They may not be worth the extra money if they are only providing you with a very small amount of omega 3s in return.”

-by Amy Chang
Image source: @merysaporito