Dr Oz: Omega 3 Food List: Salmon, Sardines, Flax, Cereal, Tilapia

Dr Oz did a segment called The Big O: Know Your Omegas, which he followed up with an Omega 3 Food List so that we could all learn how to increase the Omega 3’s in our diets.  Doctor Oz was again joined by Dr Mark Hyman, who helped to break down the world of Omega-3 Foods.  And if you do not get enough Omega-3’s in your diet naturally, Dr Oz also said how much of a DHA Omega 3 Supplement you should take daily.

Dr Oz: Omega-3 Rich Food List

Dr Oz said that the following food list is in order from the food with the most Omega 3’s to the food with the least. Dr Oz Omega 3 Foods

#1 Omega-3 Food: Salmon

Wild fish is great, especially wild salmon, for Omega-3 Fats.  Farm Raised Salmon is only as good as what the fish are fed, so most of them only contain Omega-6 Fats.  You also want to keep in mind that when manufacturers claim that their products contain Omega Fats, you should only care about what the EPA and DHA find in those products.  ALA-rich foods like walnuts, flax seed, and flax oil, are less valuable to your body than EPA and DHA.  Dr Hyman said that in one ounce of salmon, you get 600 mg of Omega 3’s.

#2 Omega-3 Food: Sardines

Sardines have 400 mg per ounce of Omega-3 Fats.  Sardines are rich in Omega-3’s because they have to stay flexible in cold water.

#3 Omega-3 Food: Flax Seed

Flax Seed has 6000 mg per ounce, but only of ALA Omega’s.  Only 5% of ALA Omega’s get converted in your body.  Chia Seeds, Hemp Seeds, and Flax Seeds are all good for your diet, but not perfect in terms of being a good source of Omega 3’s.

#4 Omega-3 Food: Cereal

Cereal and enriched foods are enriched because they are not healthy in the first place, so this is not the best choice to get your Omega 3’s.

#5 Omega-3 Food: Tilapia

Tilapia has a little bit of Omega-3 Fats, but it is not the ideal choice for getting your Omega 3’s.  Tilapia is a great choice in terms of a high protein fish meal, though.

Dr Oz: Omega 3 Supplements or DHA Supplements

Dr Oz asked Mark Hyman if Omega-3 Supplements or DHA Supplements make sense if you know that you do not eat sufficient amounts of salmon or sardines.  Dr Hyman said absolutely!  In these instances, you should take 600 mg of an Omega 3 DHA Supplement every day!


  1. says

    I have a question about the 600 mg of Omega 3 DHA Supplement a day recommended by Dr. Hyman. Omega 3 fish oil supplements have a total omega fatty acid number, e.g., 1000mg. If the DHA is 110mg, does that mean we should take 6 pill/day?

  2. Jean McDonald says

    Where can I order the Salmon talked about on 8 18 11 show? I like salmon and good salmon is hard to find.

  3. Arli says

    On a recent show Dr. Oz talked about taking another type of beneficial. I can’t remember what it was? Help please.

  4. Deb says

    I am allergic to seafood, and can not take fish oil, or eat fish of any kind.

    What can I substitute and how much should I take ? Can Flax cereal work as
    a substitute or flax meal ?


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