What To Eat At Work To Get Enough Omega-3s

Man eating a healthy lunch with omega-3 fatty acids at work

Omega-3 fatty acids are important for a healthy, balanced diet. Are you eating enough every day?

Most of us know it's essential to consume omega-3 fatty acids. Within the body, unsaturated fatty acids like omega-3s are really important to help decrease inflammation and help improve your blood cholesterol and triglyceride levels.

So, the risk of disease is lowered when you eat enough omega-3 fatty acids, and things like joint pain and inflammation of the gut are reduced.

Most importantly, omega-3 fatty acids are super beneficial to our overall heart health. The inflammation they help reduce also pertains to inflammation within the blood vessels. When inflammation and cholesterol are lowered, your heart and cardiovascular system can function at its maximum capacity.

The reason why we all need to eat more omega-3 fatty acids in our diet is because the ratio of omega-6s to omega-3s is usually out of balance.

Omega-6s are another type of unsaturated fatty acid but they can lead to inflammation when they are in too much of an excess within the body without enough omega-3s to balance them out.

Our diets today are so saturated with omega-6 fatty acids, that the ratio is somewhere around 16 to 1, when it should be 1 to 1.

So, what foods should you be eating every day to consume enough omega-3 fatty acids?

Nuts & Seeds

All of your nuts and seeds can provide a good amount of omega-3s. Think almonds, walnuts, cashews, sunflower seeds, pumpkin seeds, and especially flaxseed.

Nuts and seeds are great to munch on at work when you're craving a salty snack. Just make sure you're being mindful of your colleagues' allergies before you eat them in a shared workspace.


Salmon is a great work lunch full of omega-3 fatty acids


Mainly oily fish, like salmon, will contain the highest amounts of omega-3 fatty acids. We know you don't want to be THAT co-worker who heats up fish in the microwave. But the good thing about cooked salmon is that you can enjoy it cold, too!

Healthy Oils

Avocados and olive oil are great sources of omega-3 fatty acids


Avocados, avocado oil, and olive oil all contain omega-3 fatty acids. Use these healthy oils to roast vegetables, or in homemade salad dressings. Enjoy avocados for breakfast with toast or eggs for a great start to the workday!

All of these foods are great sources of omega-3 fatty acids. We encourage you to consume at least one or two of these foods every day.

Pair this with a healthy diet and exercise, and you are golden!

Like what you learned today? Be sure to follow Amber on Instagram @AccentuateWellness, or like her Facebook page to discover more fun workouts, healthy recipes, and helpful lifestyle tips!

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Note: Individuals should always speak to their physician before making any significant dietary or lifestyle changes.

Man on laptop enjoys summer while working full time

There you are: sitting on the beach, covered in sunscreen, reading your favorite book, drinking your favorite drink under the cool shade of an umbrella. Life doesn't get any better than this. Suddenly, a door slams, a phone rings, a printer turns on. You jolt back into consciousness. You're at work, sitting in your cubicle, without even a hint of sunshine streaming in from outside.

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