The best sources of healthy fatty acids

Omega-3 fatty acids are essential nutrients that are vital to our body’s health. These polyunsaturated fatty acids offer a number of health advantages, including improved heart health, enhanced brain function and reduced inflammation. But where exactly can you find omega-3 in your food? This article outlines the best sources of omega-3 fatty acids so that you can make these important nutrients part of your daily diet.

1. Oily fish

Oily fish is one of the best natural sources of omega-3. Fish such as salmon, mackerel, tuna, trout and sardines are particularly rich in the important omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Eating oily fish one to two times per week can help you get the recommended amount of omega-3 fatty acids.

2. Linseed

Linseed is an excellent plant-based source of alpha-linolenic acid (ALA), one type of omega-3 fatty acids. You can add linseed to cereal, yoghurt or smoothies, or use it as an egg substitute in baking. You should be aware, however, that the body can only convert ALA into EPA and DHA to a limited extent.

3. Chia seeds

Chia seeds are another plant-based source of omega-3, and contain both ALA and fibre. You can soak chia seeds in water to get a jelly-like substance, which lends itself well to puddings or as a smoothie ingredient.

4. Walnuts

Walnuts are not just tasty, but also rich in omega-3 fatty acids. They are a simple solution for a snack rich in omega-3 and can be sprinkled on salads, cereal or desserts.

5. Canola oil

Canola oil is a plant-based oil rich in ALA. It is great for frying, cooking or as a salad dressing.

6. Hempseed oil

Hempseed oil is another plant-based source of omega-3 fatty acids and contains ALA. It has a pleasant nutty flavour and can be used as a salad dressing or in smoothies.

7. Algae oil

If you are a vegetarian or vegan and want to avoid animal sources of omega-3 fatty acids, algae oil may be a good alternative. Algae oil contains DHA and EPA and is extracted from algae.

8. Dietary supplements

For people finding it hard to get enough omega-3 fatty acids in their diet, there are also omega-3 dietary supplements, both in capsule and liquid form. However, before you take dietary supplements, you should speak with your doctor to determine proper dosing.

It is important to include omega-3 fatty acids in your diet due to their many health benefits. By including a number of omega-3 sources in your meals, you will ensure that you get enough of these important nutrients and improve your health in the long term.