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What Is the Cheapest & Best Way to Get Omega 3?

By Shemiah Williams

A part of maintaining good nutrition is incorporating omega-3 fatty acids into your diet. Omgea-3 fatty acids, commonly referred to as omega-3s, are fat-acid compounds that contain alpha-linolenic acid. Omega-3s provide a healthy source of fat that help to reduce the development of cardiovascular disease. It may seem complicated to incorporate omega-3s into your diet, but it can be accomplished easily with minimal cost.

Average Intake

According to the Mayo Clinic, American adults over the age of 18 consume an average of 1.6 g of omega-3s each day. Several foods contain omega-3s so it is always necessary to add additional foods to your diet. It is more important to know which foods contain them and to eat those foods regularly.

Fatty Fish

Fish, particularly those that contain moderate concentrations of fat, are significant sources of omega-3s. Catfish, tuna, mackerel, salmon and anchovies are all good sources of omega-3s. The Mayo Clinic recommends consuming one of these sources twice a week. Tuna and mackerel are commonly available and inexpensive fish. To be budget-cautious, monitor your weekly grocer's advertisement to see what fish they have on sale in order to diversify your intake and save money.


Nuts are also good sources of omega-3s. In addition to fish, it is also a good idea to consume plant-based sources of omega-3s. Nuts can be eaten as a snack or part of a meal and are also an easy way to consume omega-3s. With a variety of nuts offered in most grocery stores, there are often many affordable varieties. Walnuts are a good choice; just be sure to eat the recommended serving size of nuts to avoid eating too many calories and fat grams.

Foods Derived from Soybeans

Like nuts, soybeans are also a plant-based source of omega-3s. You can eat soybeans in their raw form by steaming them, removing the beans from their shells and sprinkling them with salt for flavor. In addition, tofu is made from soybeans, which makes it a good choice and alternative to meat in some recipes.

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