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Omega 3 Sources

Posted on Tue Aug 2009 by Laura

Do you know if you are getting enough omega 3? It is recommended that we eat two portions of fish per week, one of which oily (e.g. salmon, mackerel, sardines, trout), but in the UK most people don’t eat enough oily fish. So are we getting enough omega 3 and what are good omega 3 sources?

rich in omega 3

rich in omega 3

Getting enough omega 3 is becoming more and more important as we discover the wide-ranging potential health benefits of this particular fatty acid.

It has long been known that omega 3 fatty acids can help to prevent heart disease,  but they also have a role to play in brain function, joint suppleness, eyesight and cancer prevention, amongst others.

To get the maximum health benefits it is recommended that we consume 450mg long-chain omega 3 per day (or 3g per week). The long-chain omega 3 fatty acids include EPA and DHA, which are mostly found in fish oils. Translating this into practice we should be eating one portion of oily fish (e.g. salmon, mackerel, trout, pilchards) per week to get our recommended amount of long-chain omega 3.

Other omega 3 sources?
We know that by far the best source of omega 3 is oily fish, but what if you just don’t like fish, or you are vegetarian or have a fish allergy? The evidence for the health benefits of omega 3 is growing by the day so you really don’t want to miss out on this nutrient, but don’t worry, there are other sources.

Should I take a supplement?

It is best to get your nutrition from food, but if you don’t eat fish or significant amounts of the alternatives listed above then it might be worth looking for an omega 3 supplement. If this is you then here are a few tips:

So that’s the low down on the benefits of Omega 3 and finding the best Omega 3 sources even when suffering from food intolerance’s.

3 responses to “Omega 3 Sources”

  1. Laura says:

    Thanks Susan, this is really interesting. It seems omega 3 have many useful roles within the body and we probably only know the half of it so far!

  2. Christine Butler says:

    I have Hypothyroidism (Under-active thyroid) which is congenital. My doctor told me not to take Omega 3 but as kelp stops the absorbtion of iodine, I presume he meant that. However, I have high cholesterol and the nurse told me to eat oily fish to reduce it, conflict of interests do you think? I’m now confused as to what to take.

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