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DHA and EPA
- St Ivel Fresh Milk with Omega 3
- Oily fish and cold-water fish such as mackerel, salmon, trout, herring, sardines, pilchards and kippers, as well as fresh or frozen tuna (not canned).
- These oily fish are an excellent source of the longer chain omega 3, with small amounts also found in eggs.
- Pre-formed DHA is found in animal organ meat, such as brains, kidney and liver.
- There are various supplements available to increase Omega 3 fatty acid intakes, based on fish oil or specialist food components selected as concentrated sources.
Other foods also contain added Omega 3. Make sure you check the label to see what source of Omega 3 has been added – and look for the long chain omega 3 fatty acids derived from fish oils.
Sources of plant derived omega 3 (ALA)
- Plant oils such as soya, rapeseed and especially flaxseed oil.
- Nuts and seeds, such as walnuts and pumpkin seeds.
- Dark green leafy vegetables such as spinach and broccoli.
- If you follow a vegetarian or vegan diet, your main source of omega 3 will be from plant sources. As the conversion process in the body is not efficient, you may need additional supplements of omega 3.
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