How to get your omega-3s

The Institute of Medicine recommends 1,100 milligrams of omega-3 fatty acids per day for women and 1,600 mg for men. Here’s a look at the amounts and types of omega-3s found in selected foods:

FoodAmount & Type of omega-3s

3 ounces of salmon1,000-1,500 mg of EPA and DHA

3 ounces of sardines1,000-1,500 mg of EPA and DHA

1 Smart Balance Omega-3 Grade A Natural Large Egg160 mg of ALA, plus 32 mg of DHA

1 Land O Lakes Omega-3 All-Natural Egg350 mg of ALA, EPA, DHA and other fats combined (company will not reveal the precise breakdown)

1 cup of Organic Valley Omega-3 Whole Milk50 mg of EPA and DHA, plus 50 mg of ALA

1 cup of Smart Balance Fat Free Milk and Omega-3s32 mg of EPA and DHA

—Elena Conis