Growing up in Nara, Japan, my daily diet included staples like fish, soybeans, and seaweed. All of these foods are sources of omega-3 fatty acids, which are essential fats that the body cannot make on its own and must be obtained from food.
Omega-3s come in three main forms: DHA, EPA, and ALA, and each supports health in different ways. As a nutritionist currently living in the United States, I find that many of my clients are not getting enough omega-3s.
I tell them to prioritize food first and then use supplements. That way, you’ll also get the benefits of all the other proteins, vitamins, and minerals. However, before making any changes to your diet, it is important to consult your doctor first.
Here’s why omega-3s are so important and how you can incorporate them into your diet.
1. Omega-3s benefit the brain and eyes
Omega-3 DHA provides important support to our brain. It helps produce a hormone called neuroprotectin, which protects the brain and retina from stress and inflammation.
These types of omega-3s can be obtained from fatty fish. I like to eat a typical Japanese portion of 2-3 ounces 4-5 times a week. Mackerel, salmon, canned sardines, and dark herring are all great options.
One of my favorite omega-3 meals is grilled mackerel with nori, broccoli rabe, and tofu.
One of my favorite omega-3 meals is grilled mackerel with nori, broccoli rabe, and tofu.
Photo: Michiko Tomioka
2. Omega-3 promotes heart health
Omega-3 EPA is known to support heart health, lower triglyceride levels, manage blood pressure, and even help reduce the risk of cancer.
I usually get this type of omega-3 in the form of fatty fish, shellfish such as oysters and mussels, and various seaweeds such as nori, kelp, wakame, hijiki, and arame.
For a flavorful, protein-rich, omega-3-rich dinner, try salmon instead of chicken or steak. It’s delicious roasted or grilled. I like to make it with a miso marinade and a squeeze of fresh lemon juice.
I think I’ll try making multigrain rice and bean rice, seaweed and spinach salad, and miso soup based on tofu and root vegetables.
This simple and delicious meal is just canned sardines with vinegar, turmeric, and pepper. Very rich in omega-3.
Photo: Michiko Tomioka
3. Omega-3s are essential for our long-term growth
Omega-3 ALA helps with overall growth and development. Our bodies use ALA to produce more EPA and DHA.
If you can’t eat seafood or don’t like seafood, that’s understandable. Affordable plant-based sources of omega-3 ALA include flaxseed, chia seeds, walnuts, leafy greens, and soy products such as tofu, edamame, and natto.
I love roasted walnuts. I like to include chia seeds and flaxseeds in everything from jellies and puddings to soup and salad dressings for a bit of omega-3, fiber, and protein.
One of my favorite vegan lunches is leafy greens and natto wrapped in a large sheet of seaweed and served with whole wheat pita with tofu, chickpeas, and flaxseed hummus.
There are many delicious and easy ways to add this essential nutrient to your diet.
Michiko Tomioka, MBA, RDN is a certified nutritionist and longevity expert. Born and raised in Nara, Japan, her approach focuses on a plant-based diet. She has held nutrition roles at material recovery centers, charter schools, and food banks. Follow her on Instagram @michian_rd.
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