8 Everyday Foods High in Omega-3 That Can Add More to Your Diet
Getting enough omega-3 fatty acids does not always call for a strict diet plan. Many foods high in omega-3 are usually common to find in the Singapore market, from fish served at dinner to seeds sprinkled over breakfast.
This list looks at everyday foods that can help you work more omega-3 fatty acids into your routine, along with a few simple ways to include them. On days when food alone falls short, a DHA supplement such as Suntory DHA & EPA + Sesamin EX can help fill the gap.
Why Look for Foods High in Omega-3?
The body needs omega-3 fatty acids for normal function but cannot produce enough of them on its own, so they need to come from the diet. Plant sources mainly provide ALA, while fish and other marine sources provide EPA DHA, the two fatty acids most closely studied for heart, brain, and eye health.
These three fatty acids aren't interchangeable, though they're often grouped together under the same "omega-3" label. ALA is the form most commonly found in plant-based foods, but the body converts only a small percentage of it into EPA and DHA, the forms that most research has focused on. This is why relying solely on plant sources, without any marine-based intake, can make it harder to reach meaningful levels of EPA and DHA.
This distinction also explains why omega-3 intake is often discussed alongside heart health, cognitive function, and eye health specifically, rather than general "healthy fat" benefits. EPA has been studied in relation to cardiovascular wellness and healthy inflammatory response, while DHA is more closely associated with brain and eye structure, given it's a major structural component of both. Understanding this difference can help when deciding whether to prioritise fatty fish, plant-based ALA sources, or a dedicated DHA supplement to round out a diet.
It's also worth noting that omega-3 needs aren't static throughout life. Factors such as age, existing diet patterns, and lifestyle can influence how much EPA and DHA someone may want to prioritise, which is one reason many adults in Singapore look beyond diet alone and consider a consistent DHA supplement as part of their daily routine.
8 Everyday Foods High in Omega-3
Tuna
Tuna is a rich source of both DHA and EPA, and is one of the key marine sources used in Suntory DHA & EPA + Sesamin EX. Tuna is versatile enough for everyday meals, whether tossed into a salad, layered into a sandwich, or simply grilled, and it's widely available both fresh and canned.
Salmon
Salmon is one of the most commonly recommended fatty fish for omega-3 intake, providing both DHA and EPA in a single serving. It works well grilled, pan-seared, or baked, and is widely available fresh or frozen.
Mackerel
Mackerel is another fatty fish rich in DHA and EPA, and it is a familiar ingredient in many local dishes. It is generally more affordable than salmon, making it an easy fish to include a few times a week.
Sardines
Canned sardines are a convenient source of omega-3 fatty acids that require no preparation. They can be added to salads, pasta, or eaten on toast, and are a practical option for busy weekdays.
Walnuts
Walnuts are a plant source of ALA, the omega-3 fatty acid found in certain nuts and seeds. A small handful makes an easy snack or salad topping, though the body converts only a small amount of ALA into DHA and EPA.
Chia Seeds
Chia seeds are another plant-based source of ALA and are easy to add to porridge, smoothies, or overnight oats. Their mild flavour makes them simple to include without changing the taste of a dish.
Flaxseed
Flaxseed, whether ground or as an oil, is well known as a plant source of ALA. Ground flaxseed can be stirred into oatmeal, yoghurt, or baked goods for a simple way to include more omega-3 fatty acids in a meal.
Edamame
Edamame, or young soybeans, contain a modest amount of ALA alongside plant protein. As a common snack or side dish in many Asian meals, it is an easy addition for those looking to diversify their omega-3 sources.
When Food Alone Isn't Enough
Even with a varied diet, some people find it difficult to eat fatty fish regularly to meet their omega-3 goals. In these cases, a DHA supplement can be a practical way to complement dietary intake.
This gap is more common than it might seem. Many dietary guidelines suggest eating oily fish like salmon or mackerel at least twice a week to reach meaningful EPA and DHA levels through diet alone, but for people who don't enjoy fish, have dietary restrictions, or simply have unpredictable weekly schedules, hitting that target consistently isn't always realistic. Plant-based sources like walnuts, chia seeds, and flaxseed can help, but since they only provide ALA, they don't fully substitute for the EPA and DHA that fatty fish provides.
This is where a well-formulated DHA supplement becomes a useful addition, rather than a replacement for a balanced diet. A supplement won't recreate every nutritional benefit of eating whole foods, but it can help close the specific gap in EPA and DHA intake that plant sources alone often can't fill.
Why Suntory DHA & EPA + Sesamin EX Can Help Add Omega-3 to Your Diet
Suntory DHA & EPA + Sesamin EX is formulated specifically to help bridge this gap. Each softgel is built around DHA (300mg) and EPA (100mg) sourced from fish oil, combined with Sesame Seed Extract (Sesamin) (10mg), Vitamin E (55mg), and Tocotrienol (2mg)–bringing together omega-3s with additional researched ingredients in a single daily format.
The benefit of this combination goes beyond simply delivering EPA DHA in supplement form. Suntory's research has also looked at how sesamin interacts with these fatty acids once inside the body. DHA and EPA are both prone to oxidation, a natural degradation process that can affect their freshness and integrity over time. Suntory's research suggests that sesamin plays a role in helping protect DHA and EPA from this oxidative breakdown*, which is part of why it's included in the formulation rather than offering fish oil on its own.
For those specifically choosing between fish oil supplements, this is one reason people opt for DHA & EPA + Sesamin EX over a standard single-ingredient fish oil product, not just for the DHA and EPA content itself, but for how the formulation is designed to help support the fatty acids' integrity. In a Suntory survey, 84.5% respondents who had continued using DHA & EPA + Sesamin EX for six months or longer reported that their "ability to think" felt younger than their actual age.**
** Internal test results (July 2019, results of joint research with Tottori University)
**Survey of DHA&EPA+Sesamin EX users who have continued to use the product for six months or longer (November 2016/n=1217) Percentage of respondents who answered that their "ability to think" is "younger than my actual age".
Conclusion
From fatty fish like salmon and mackerel to plant sources such as walnuts and flaxseed, there are many foods high in omega-3 that can fit into an everyday diet. For those who want extra support, Suntory DHA & EPA + Sesamin EX offers a convenient daily option alongside a balanced diet.
If you're specifically interested in the sesame-derived compound on its own, Suntory Sesamin EX is worth a look, a supplement focused on sesamin by itself.
Frequently Asked Questions
What foods are highest in omega-3?
Fatty fish such as salmon, mackerel, and sardines are generally considered among the foods high in omega-3, as they provide both DHA and EPA. Plant sources such as walnuts, chia seeds, and flaxseed provide ALA, a different type of omega-3 fatty acid.
Do plant foods provide the same omega-3 as fish?
Not quite. Plant foods mainly provide ALA, while fish and other marine sources provide DHA and EPA directly. The body converts only a small amount of ALA into DHA and EPA, so the two types of sources are not fully interchangeable.
How often should I eat foods high in omega-3?
Many dietary guidelines suggest fatty fish a couple of times a week as part of a balanced diet. Plant-based omega-3 sources can be included more often, such as daily, as part of meals or snacks.
Can I get enough EPA DHA from a vegetarian diet?
Vegetarian diets can provide ALA through foods such as walnuts, flaxseed, and chia seeds, but obtaining EPA DHA directly usually requires marine sources, such as algae-based oils or a DHA supplement formulated for this purpose.
Is it necessary to take a DHA supplement if I eat fish regularly?
If you regularly eat fatty fish in line with dietary guidelines, you may already be getting a reasonable amount of DHA and EPA from food. A DHA supplement is generally considered by those who eat fish less often or want a more consistent daily intake.
What's the difference between ALA and DHA or EPA from food?
ALA is an omega-3 fatty acid found mainly in plant foods, while DHA and EPA are found mainly in fish and other marine sources. The body can convert a small amount of ALA into DHA and EPA, but this conversion is limited.Can I combine omega-3 foods with a DHA supplement like Suntory DHA & EPA
+ Sesamin EX?
Yes, Suntory DHA & EPA + Sesamin EX is designed to complement a balanced diet rather than replace it, so it can be taken alongside meals that already include omega-3 rich foods.
Are canned fish like sardines still a good source of omega-3?
Yes. Canned sardines and similar canned fatty fish generally retain their omega-3 content and can be a convenient, budget-friendly way to include DHA and EPA in a meal without additional preparation.
