Your body can't produce omega-3 fatty acids, so you need to obtain them through diet. As nutrition experts recommend, prioritize these reliable sources for optimal intake.
The Best Sources of Omega-3: Fatty Fish and Beyond
- Omega-3s, especially EPA and DHA, are richest in fatty fish like mackerel, salmon, herring, sardines, and trout. Lean white fish offers some, but much less.
- Fish derive these fatty acids from algae, making algae-based products—like specialty pasta—excellent alternatives.
- Eggs and meat contain modest amounts, varying widely based on the animals' feed.
- Some margarines are fortified with both plant-based omega-3s and fish-derived ones.
- The plant omega-3 ALA predominates in linseed oil, with smaller amounts in rapeseed oil, soybean oil, walnuts, and vegetable margarines. Green leafy vegetables and meat provide trace levels.
Fish Oil Capsules: What to Know
Fish oil supplements differ greatly in quality. Always check DHA and EPA levels, and choose pure fish oil without unknown additives. Professor Mensink emphasizes that whole fish delivers vitamins and minerals too, enhancing its health benefits—fresh fish trumps capsules.
Confused about omega fatty acids? Read the article Everything you need to know about omega 3 and omega 6.
This article previously appeared in the February 2018 issue | Text: Marte van Santen | Image: Shutterstock
