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Getting enough anti-inflammatory omega-3 fatty acids is important for overall health and wellbeing. Use oils like flaxseed and chia at moderate doses to add extra heart-healthy omega-3 ALA to your diet.

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Omega-3 fatty acids are very beneficial for health, but too much can be problematic. To avoid potential side effects, do not exceed 2-3 grams combined EPA + DHA daily from supplements without medical supervision.

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Spinach does not offer significant amounts of omega-3 fatty acids. To meet your daily needs, include fatty fish, flaxseeds, walnuts and oils in your diet, or take fish oil supplements.

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Potatoes are very low sources of omega-3 fatty acids. To meet your daily omega-3 needs, be sure to include fatty fish, nuts, seeds, and oils like flaxseed in your diet. Or take an omega-3 supplement if your diet is lacking.

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Shrimp provide high amounts of the omega-3 fatty acids EPA and DHA, with over 500 mg in a 3-ounce serving. Eating shrimp just 2–3 times per week can help you meet the 250–500 mg daily target for optimal health. Prioritize sustainable shrimp options and incorporate them along with other omega-3 foods like fish, seeds, oils and supplements.

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Regular milk only provides minimal amounts of ALA omega-3 fat and little to no EPA or DHA. To meet the 250–500 mg daily target for optimal health, you would need to drink a large quantity of milk.

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