I'm a nutritionist from Japan—here's the 'essential' nutrient that Americans aren't getting enough of

Growing up in Nara, Japan, my daily diet included staples like fish, soy and seaweed. These foods are all sources of omega-3 fatty acids, an essential fat your body can't make on its own and must get from food.

Omega-3s come in three key forms — DHA, EPA and ALA — and each supports your health in a different way. As a nutritionist who now lives in the U.S., I've found that many of my clients aren't consuming enough omega-3s.

I tell them to prioritize foods first, and then use supplements as a back-up. By doing so, you also gain the benefits of all the other proteins, vitamins and minerals. But before you make any changes to your diet, it's important to check in with your doctor first.

Here's why omega-3s are so important, and how you can incorporate them into your diet.

Omega-3 DHA provides crucial support for our brains. It helps create a hormone called neuroprotectin that defends the brain and our retinas from stress and inflammation. 

You can get these kinds of omega-3s from fatty fish. I enjoy eating it four to five times a week, opting for a typical Japanese portion of two to three ounces. Mackerel, salmon, canned sardines and dark meat herring are all wonderful options. 

One of my all-time favorite omega-3 meals is a grilled mackerel with nori seaweed, broccoli rabe and tofu.

Omega-3 EPA is known to support heart health, lower triglyceride levels, manage blood pressure and even help mitigate cancer risks. 

I generally consume this kind of omega-3 in the form of fatty fish, shellfish like oysters and mussels, and a variety of seaweeds, including nori, kombu, wakame, hijiki and arame.

For a flavorful, protein-heavy and omega-3-filled dinner, I'll swap out chicken or steak for salmon. It is delicious grilled or baked. I like to prepare it with a miso marinade and a squeeze of fresh lemon juice.

I also might make some multigrain and beans rice, seaweed and spinach salad, and tofu and root vegetable-based miso soup.

Omega-3 ALA is helpful for overall growth and development. Our bodies use ALA to make more EPA and DHA. 

If you cannot consume seafood or aren't a fan of it, that's understandable. Some affordable and plant-based sources of omega-3 ALA are flax and chia seeds, walnuts, leafy greens, and soy products like tofu, edamame and natto. 

I love roasted walnuts. I enjoy putting chia and flax seeds into everything from jello and pudding to soup and salad dressing for an extra bit of omega-3, fiber and protein.

One of my favorite vegan-friendly lunches is leafy veggies and natto wrapped in one big nori sheet, served with whole grain pita with tofu, chickpea and flaxseed hummus.

There are so many delicious and easy ways to add this essential nutrient to your diet. 

Michiko Tomioka, MBA, RDN is a certified nutritionist and longevity expert. Born and raised Nara, Japan, her approach focuses on a plant-based diet. She has worked in nutritional roles at substance recovery centers, charter schools and food banks. Follow her on Instagram @michian_rd.

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