FoodNutrition

This Omega-3 ‘Cheat Sheet’ Contains 16 Powerful Foods That Help Boost Brain and Heart Health

Discover 16 best sources of omega-3 fatty acids to support brain to heart health. Plus, how much omega-3s to consume per day.

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Photo: Stocksy/ Helen Rushbrook
Published Jul 20, 2024

Written by 

Maki Yazawa

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Long before the hype was about buzzy supplements like sea moss gel and collagen powder, conversations in the wellness world typically revolved around better-known nutrients like omega-3 fatty acids.

Experts in This Article

Melanie Murphy Richter

a registered dietitian and neuronutritionist

Researchers have sung the praises of omega-3s for years, thanks to its “healthy fats” that support everything from heart to brain health. However, some folks still may not be getting enough of it regularly. To rehash the benefits of omega-3s, we caught up with Melanie Murphy Richter, RDN, a registered dietitian and neuronutritionist, who shared a quick and easy guide—a cheat sheet if you will—of the best sources of omega-3 fatty acids to keep bookmarked for reference.

The benefits of omega-3s

According to Richter, omega-3s are made up of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two types of fatty acids associated with a myriad of health benefits. Here are five of the main health benefits of omega-3s:

1. It helps reduce inflammation

Richter says omega-3s can reduce oxidative stress1 that can lead to inflammation. “It helps lower systemic inflammation by improving cell signaling and reducing proinflammatory proteins, called cytokines,” Richter explains.

2. It supports heart health

Omega-3s are also often praised for their heart health benefits. “Omega-3s improve heart function by lowering blood pressure, reducing triglycerides, and mitigating the development of plaques in the arteries that can lead to stroke or heart attack,” Richter says. In fact, the American Heart Association (AHA) has recommended consuming omega-3s from sources, such as fish and fish oil, for over 20 years to help reduce cardiovascular events.

3. It can boost cognitive function

Richter points out that omega-3s can also help improve mental health and overall cognitive function. “It can help reduce the incidence of depression, anxiety, and the risk of developing cognitive health conditions like dementia and Alzheimer’s,” she says. A large research study from 2022 found that regular consumption of omega-3 improved learning2, memory ability, cognitive well-being, and blood flow in the brain. On the other hand, a 2023 research study revealed that long-term users of omega-3 fatty acid supplements exhibited a 64 percent reduced risk of Alzheimer’s disease3.

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4. It may support skin health

According to Richter, omega-3s can potentially support skin health and hydration by managing oil production at a cellular level. Additionally, some research studies show that omega-3 supplementation may be particularly effective for helping treat inflammatory skin diseases4 through diet.

5. It may aid in fetal development

Richter says omega-3s may also help support the development of a fetus in utero, as well as improving cognitive development of the child. As a result, omega-3 requirements may increase during pregnancy to support fetal growth5, particularly the brain and eyes.

16 best sources of omega-3

Although fish and other seafood are typically considered one of the best sources of omega-3 supplementation—due to their high concentrations of EPA and DHA—there are several vegan omega-3 sources as well. However, most plant-based versions contain another form of omega-3s called alpha-linolenic acid (ALA), which isn’t as bioavailable as EPA and DHA. Ahead, we’re sharing 16 foods high in omega-3s (half animal and half plant-based).

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Photo: W+G Creative

8 omnivore-friendly omega-3 foods

In milligrams of EPA and DHA combined per 100-gram serving.

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  1. 1.
    Sardines: 982 milligrams, canned Atlantic sardines
  2. 2.
    Tuna: 270 milligrams, canned tuna
  3. 3.
    Trout: 587 milligrams, raw, wild-caught rainbow trout
  4. 4.
    Salmon:1,962 milligrams, raw, farm-raised Atlantic salmon
  5. 5.
    Anchovies:1,449 milligrams, raw European anchovy
  6. 6.
    Oysters: 313 milligrams, raw oysters
  7. 7.
    Omega-3-enriched eggs: 35 milligrams (per large egg)
  8. 8.
    Cod liver oil: 805 milligrams (per teaspoon)
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Photo: W+G Creative

8 plant-based-friendly omega-3 foods

In milligrams of EPA and DHA combined or ALA. 

  1. 1.
    Flaxseed oil: 7,260 milligrams(per tablespoon)
  2. 2.
    Chia seeds: 5,050 milligrams (per ounce)
  3. 3.
    Hemp seeds: 2,600 milligrams (per three tablespoons)
  4. 4.
    Walnuts: 2,570 milligrams (per ounce)
  5. 5.
    Pecans: 280 milligrams (per ounce)
  6. 6.
    Edamame beans: 1,440 milligrams (per 100 grams)
  7. 7.
    Algal oils: 715 milligrams (per 2 capsules, depending on the brand)
  8. 8.
    Dried seaweed: 62 milligrams (per 15 grams or a cup)

FAQ

How much omega-3s should you aim to consume daily?

For overall well-being, Richter recommends that adults consume or supplement with 250 to 500 milligrams of omega-3s daily. On the other hand, she notes that folks with heart disease or elevated cardiac markers may wish to increase omega-3 intake to 1,000 to 2,000 milligrams per day. Meanwhile, a pregnant or lactating person should aim for roughly 500 milligrams of omega-3s daily. That said, it’s always best to consult your healthcare provider before making any dietary changes.

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What are the symptoms of lack of omega-3?

Richter shares seven symptoms associated with omega-3 deficiencies.

  1. 1.
    Vision issues: Omega-3s help maintain the moisture in our eyes. Experiencing dry eyes, or sudden changes in vision could be related to an omega-3 deficiency.
  2. 2.
    Brittle hair or nails: Omega-3 can help to maintain the moisture of our skin and nails and can also reduce inflammation in these body parts, too. Deficiency can lead to brittle nails that crack easily, or dandruff in on the scalp.
  3. 3.
    Heart issues: Omega-3s are notably the most impactful for heart health. A deficiency of this nutrient can lead to imbalanced cardiac markers, like elevated triglycerides or high blood pressure.
  4. 4.
    Mood changes: Adequate omega-3 intake has been associated with a more balanced, calm mood as it helps with the regulation of certain neurotransmitters. Adequate intake can also improve certain cognitive issues like depression, anxiety, or poor memory as we age.
  5. 5.
    Poor sleep: Omega-3s play an important role in regulating certain sleep-wake cycles and contribute to the production of melatonin. Low levels of omega-3 can lead to poor sleep quality, fatigue, or poor cognitive function.
  6. 6.
    Weakened immune system: Omega-3s help regulate inflammatory properties in the body, and also support the strengthening and integrity of our mucosal layer, both of which are critical for an effective immune system. As a result, an omega-3 deficiency can lead to a weakened immune system.
  7. 7.
    Joint pain: Since omega-3s play a big role in mitigating inflammation, deficiency in this nutrient can also lead to joint pain, especially for those with other underlying conditions like rheumatoid arthritis.

Omega-3 supplements vs. food sources of the nutrient

Although there are benefits to taking an omega-3 supplement—especially for folks who can’t reach the recommended intake with diet alone—it’s better to consume omega-3s in their whole food format whenever possible, Richter says.

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“This is because of the synergistic benefits of nutrient combos. For instance, in the presence of other healthy fats, omega-3s can be absorbed better. The presence of other vitamins and minerals in certain foods like nuts and seeds, for instance, can also provide the coenzymes needed to digest certain nutrients more effectively,” Richter says.

However, keep in mind that Richter says supplementation always comes with an oxidation or rancidity risk that can impact their efficacy. “Sometimes omega-3 supplements can cause burping and indigestion that can be uncomfortable for many. Not to mention, they are often more expensive than buying a bag of hemp seeds or canned sardines,” she adds.

  1. Sakai C, Ishida M, Ohba H, Yamashita H, Uchida H, Yoshizumi M, Ishida T. Fish oil omega-3 polyunsaturated fatty acids attenuate oxidative stress-induced DNA damage in vascular endothelial cells. PLoS One. 2017 Nov 9;12(11):e0187934. doi: 10.1371/journal.pone.0187934. PMID: 29121093; PMCID: PMC5679535.

    ↩︎

  2. Dighriri, Ibrahim M et al. “Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review.” Cureus vol. 14,10 e30091. 9 Oct. 2022, doi:10.7759/cureus.30091

    ↩︎

  3. Wei, Bao-Zhen et al. “The Relationship of Omega-3 Fatty Acids with Dementia and Cognitive Decline: Evidence from Prospective Cohort Studies of Supplementation, Dietary Intake, and Blood Markers.” The American journal of clinical nutrition vol. 117,6 (2023): 1096-1109. doi:10.1016/j.ajcnut.2023.04.001

    ↩︎

  4. Thomsen, Bryce J et al. “The Potential Uses of Omega-3 Fatty Acids in Dermatology: A Review.” Journal of cutaneous medicine and surgery vol. 24,5 (2020): 481-494. doi:10.1177/1203475420929925

    ↩︎

  5. Coletta, Jaclyn M et al. “Omega-3 Fatty acids and pregnancy.” Reviews in obstetrics & gynecology vol. 3,4 (2010): 163-71.

    ↩︎

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FoodNutrition

How To Tell if Your Peanut Butter Has Gone Bad (Because It Probably Has)

Answering the age-old question: Does peanut butter *actually* go bad?

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Photo: Stocksy/Mariela Naplatanova
Updated Feb 18, 2025

Written by 

Maki Yazawa

The nostalgia of a quality PB&J sandwich can quickly take you back to your childhood in the first bite. And honestly, nothing’s changed; I will never stop reserving a special spot in my pantry for peanut butter. Something about the slightly salty spread—paired with a sweet and tart jam or jelly—always hit the spot growing up. The best part: Peanut butter is good for you, shown to reduce cardiovascular and liver diseases with regular consumption. In fact, a registered dietitian previously crowned it the best nut butter of them all on Well+Good. (I mean, what else will you reach for when you need a post-workout pick-me-up, an ideal hiking sandwich spread, or a midnight snack?)

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That being said, while some can easily go through an entire peanut butter jar in a week (shoutout to parents with little ones), most consumers actually take a few to several months to reach the bottom of the container. All good, whatever your pace, save for the fact that this beloved spread spoils a lot faster than you assume.

So, how fast exactly does peanut butter go bad? Despite the fact that it appears to last virtually forever, peanut butter often expires within just a few months after opening or even sooner. Here, we’ve gathered a few pointers for determining whether your creamy-slash-crunchy nut butter has spoiled or is still usable with indicators like smell, taste, and appearance.

Does peanut butter go bad?

As peanut butter contains minimal water due to its high fat content (less than one percent), a sealed jar of the spread can sit in the pantry for anywhere from six months to two years before spoiling if it’s made with preservatives like sodium benzoate—a pickling agent that inhibits bacteria growth. However, an opened jar (which exposes the spread to microorganisms fueled by oxygen) can only last two to three months, depending on the type and how it’s stored. An unopened jar of natural peanut butter will last just six months maximum at room temperature, unopened; once opened, it will likely start to turn after just a month.

Why? Studies show that natural peanut butters made without oil, sugar, or stabilizers tend to have a shorter shelf life than those made with stabilizers and preservatives. Once an opened jar of nut butter begins to interact with environmental factors, its oxidative stability—the chemical reactions between fatty acids and oxygen that cause rancidity—begins to decrease.

How do you know your peanut butter is expired?

A jar of nut butter that's past its prime will begin to taste rancid, bitter, or overly pungent. According to a study on the quality of natural peanut butters during storage, natural PB kept at 50°F (10°C) began demonstrating loss in oxidative stability (or freshness) after just 12 weeks. Alternatively, when stored at higher temperatures of 77°F and 95°F (25°C and 35°C, aka closer to your kitchen’s room temperature), the stability shortened to only four weeks.

Aside from the yucky taste of rancid peanut butter, the spread will also emit a foul odor. If the spread gives off a bitter, metallic, or soap-like scent, it is time to part ways. Additionally, if the color darkens, the texture becomes dry, or there are signs of mold growth, the peanut butter has gone bad. However, don’t be alarmed by natural oil separation; it’s completely normal and a sign of good-quality natural nut butter. And, of course, always check the expiration date to use as a starting point of reference.

How to store peanut butter so it lasts longer

Although peanut butter is one of those foods that don’t need to be refrigerated (technically speaking), it can definitely benefit from some cooler temperatures. In fact, storing nut butters in a dry, cool environment can help them stay fresh for longer. So, should you refrigerate peanut butter after opening? You bet (that is, if it takes you a while to get through an entire jar).

Once opened—if you don’t expect to be using it up in the immediate future—simply place the jar in the fridge to reduce moisture exposure and bacterial growth, which will add months to its shelf life. If you see separation occurring between the solids and oils, flip the jar upside down when stashed away. This will help re-incorporate the ingredients once flipped back, right side up. (Or if you’re pressed for time, agitating the separated liquids with a spoon or spatula will always do the trick.) You can also soften cold peanut butter fast by simply leaving it out at room temperature for 10 to 15 minutes.

Tips to extend the shelf life of your peanut butter

If your household doesn’t consume peanut butter regularly and you’re looking for a way to cut back on food waste, freezing the nut butter will buy you even more time to use it up—think years (!). But this is best for a long-term pantry stocking case; how can you freeze it without having to regularly defrost the entire jar to simply get a spoonful out? We’ve got two genius hack so you can always have ready-to-eat PB in mere minutes, no broken spoons in sight.

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1. Freeze it into single-portion cubes

Transfer the contents of your opened jar of PB to ice cube trays to freeze the spread in convenient single-portion chunks. Once solid, drop them into freezer bags for easy access. When ready to use, grab the desired portion out of the bag and simply defrost it for a few minutes. Before you know it, you’ll have pre-portioned cubes of peanut butter conveniently ready for baking a batch of gooey banana peanut butter brownies, decadent peanut butter banana bread, or even just for overnight oats. Swoon. Plus, the single portions are also ideal for a pre-bedtime banana and peanut butter snack that can help boost relaxation and aid in better sleep. We love.

2. Freeze it into no-spreading-necessary, ready-to-eat sheets

Better yet, according to a viral TikTok video, you can also enlist your freezer to make the most perfect vegan peanut butter and jelly sandwich. This trick helps you avoid those terrible bread tears (which can happen as you spread your glob of peanut butter) by freezing thin layers of the nut butter on parchment paper for ready-to-use portions. It also frees up more freezer space than storing a bag of cubes. In the video, Eitan Bernath explains that you should start by spreading a large amount of peanut butter on a sheet of parchment into a thin layer using a spatula. Then, cover the layer with another sheet of parchment paper and press firmly with your hands or using a rolling pin to smooth out the peanut butter into an even, uniform layer.

Next, freeze the parchment-lined peanut butter on a flat sheet tray for at least half an hour to an hour. You can perform the same steps and freeze thin sheets of jam, too (though depending on the consistency, it may not freeze as well as the peanut butter). Once the spreads have completely frozen, remove them from the tray, and cut them into individual-sized portions. If making a traditional PB&J sandwich, cut the layers to match the shape of your bread. Lastly, carefully remove the parchment paper before assembling your sandwich. The result? A delicious PB&J sandwich, minus the torn bread (and more importantly, no expired peanut butter in sight).

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FoodCookingNutrition

Food Sequencing: What Is It, and Does It Work?

The science behind eating your foods in specific order.

a person sits at a table enjoying healthy fruit, vegetable and meat salad with balance nutrition
Photo: Getty
Published Feb 16, 2025

Written by 

Christina Manian, RD

When balanced eating habits come to mind, most of us immediately think of the foods filling our plate. Are they rich in a variety of beneficial nutrients like fiber, protein, vitamins, and minerals while also being lower in others like trans fat and added sugar? Calculating this while also getting a tasty meal on the table can already be a tall order in and of itself. Once you’ve gotten through that step and it’s time to dig in, most of us automatically reach for the most appetizing food on the plate first. 

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However, some healthcare professionals and health-focused influencers are encouraging us to take a different approach: Food sequencing or eating the foods on our plate in a specific order to maximize benefits. “The concept is based on how different types of foods affect your digestion, metabolism, and even blood sugar levels,” explains Lauren Manaker MS, RDN, LD, a registered dietitian based in Charleston, South Carolina. 

If you’ve heard of this concept before or it has piqued your interest, but you haven’t known how to start, you’re in luck. Let’s explore what food sequencing actually entails, if it’s truly beneficial to overall health, and how to employ it in your everyday life–if you’re so inclined.

What is food sequencing?

Food sequencing is a technique that involves eating everything on your plate in a really specific order, which can boost or support many different facets of digestion, from blood sugar levels to the amount of nutrients your body can process. While it’s unclear who thought of the concept or when it was invented, some of the first research on food sequencing was published in 2011 by a group of Japanese researchers aimed at determining the glycemic effect of eating veggies before carbohydrates. Interest in the technique has only grown since that time, with a slew of studies now published on the topic.

“The principle behind food sequencing is that the order in which you eat the macronutrients (carbohydrates, proteins, and fats) and fiber on your plate can influence your digestion, blood sugar levels, satiety, and nutrient absorption,” says Sam Schleiger, MS, RDN, CD, CLT, IFNCP, functional dietitian, women's health specialist, and owner of Simply Nourished Functional Nutrition. This is because of how each of these nutrients are metabolized and utilized in the body.

The generally recommended order for food sequencing is to start with fiber-rich, non-starchy vegetables (basically every option outside of potatoes, corn, legumes, and winter squash), then reach for protein-rich foods and healthy fats. Finish out the meal with any carbohydrate sources.

Does food sequencing actually benefit your health?

A common thread between fiber, protein, and healthy fats (the first foods to reach for, in that order) is that they slow digestion. This results in not only increased feelings of fullness and better energy levels after eating but also improved blood sugar regulation through delayed glucose absorption to prevent extreme sugar spikes and dips. “This is particularly beneficial for individuals with insulin resistance, prediabetes, or diabetes,” explains Schlieger. 

While many people may experience higher blood sugar levels (also known as hyperglycemia) after eating, food sequencing can help to significantly reduce these numbers according to research. Food sequencing may also help regulate insulin levels post-meal, as shown in a randomized control trial from 2023. Further, a review found this method to not only be an effective strategy for managing metabolic conditions like type 2 diabetes through blood sugar and insulin control, but a great tool for preventing these diagnoses as well.

Food sequencing may also promote better nutrient absorption. “Fiber-rich and non-starchy vegetables, when consumed first, create a protective, gel-like layer in the gut which slows carbohydrate absorption but doesn’t interfere with nutrient uptake, allowing the body to better absorb vitamins, minerals, and phytonutrients,” says Schleiger.

Starting with fiber first can encourage better digestive health, too, as complex carbohydrates are a major driver of healthy digestion and regularity. Plus, soluble fiber is a key food source for the healthy gut bacteria living in our microbiomes as a prebiotic.

Finally, food sequencing could also help support maintaining your weight—leading to fewer “yo-yo” fluctuations. “By prioritizing fiber and protein, which tend to have lower calorie densities and high satiety effects, food sequencing can help people manage portion sizes and cravings, indirectly supporting weight management goals,” Schleiger explains.

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Trying food sequencing

“While food sequencing isn’t a cure-all, it’s a simple and potentially beneficial habit to consider.,” says Manaker. “It’s not restrictive or overly complicated, which makes it approachable for most people.” Plus, it doesn’t require any major eating habit overhauls, food group eliminations, and overall is effectively low-risk.

Starting is pretty darn easy, too. Say you’re sitting down to a dinner of grilled salmon, roasted potatoes, and a colorful salad. Yum! You’d begin your meal with the salad (which many folks already do, especially when out to eat), then enjoy your salmon, and finish with the potatoes. Then, if dessert is on the menu, you’d eat that after the meal, as is the standard practice.

The only time this gets tricky is if your meal is a combination dish–think sandwiches, lasagnas, pastas, or tacos. In this case, you could add a salad to the mix and eat that first, pick around to have your first few bites be mostly veggie-focused, or even pull out a piece of protein from the dish to start with as a pseudo-workaround. Alternatively, you can just forgo the concept for that specific meal. “If it causes stress, it's best to skip it,” Manaker assures. Schleiger concurs, adding “even if practiced occasionally, sequencing is a useful tool for mindful eating that can have positive effects over time.”

What’s most important is listening to your body’s cues when trying this method. If you find that it doesn’t make you feel your best or results in unwanted gastrointestinal symptoms like gas, bloating, diarrhea, or constipation, it may not be the best choice for you. Otherwise, food sequencing can be a great hack for boosting your metabolic and digestive health with minimal  additional effort.

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