PAYDAY EXCLUSIVE | 20% OFF €35

Code:PAYDAY
 

PAYDAY EXCLUSIVE | 20% OFF €35

Code:PAYDAY

🏷️ Buy 1 Get 1 Free☀️ Summer ShopOffersOffers HubBuy One Get One 1/2 PriceSave up to 1/2 priceBuy 1 Get 1 Free25% off Online Only OfferOutletFree gift with purchase2 for €61 Mix & MatchShort DatedVitamins & SupplementsVitamins & Supplements HubVitamins & Supplements Shop AllCBDCollagen & SilicaHair, Skin & NailsShop all Hair, Skin & NailsHair GrowthFunctional MushroomsVitaminsShop all VitaminsMultivitaminsVitamin AVitamin BVitamin CVitamin DVitamin EVitamin KVitamin DrinksMineralsShop all MineralsMagnesiumIronZincCalciumSeleniumChromiumSupplementsShop all SupplementsFibre SupplementsAcidophilus & Friendly BacteriaPeppermint OilGrapeseed ExtractLecithinCollagen & SilicaOmega & Fish OilsPlant Sourced SupplementsSuperfood SupplementsArnicaApple CiderRaspberry KetonesAloe VeraChondroitin & MSMCo Enzyme Q10Evening Primrose OilGarlicGlucosamineGlucomannanSeaweed, Kelps and AquaceuticalsDigestive EnzymesSaw palmettoCharcoalWomen's HealthShop all Women's HealthMenopauseMenstrual SupportUrinary Tract HealthPregnancy & ConceptionMen's HealthShop all Men's HealthProstate HealthChildren's HealthConditionShop all ConditionCholesterolAllergy & Hay Fever CareAnxiety SupportBone & Muscle HealthMuscle Support & Joint PainBrain & Memory SupportWomen's HealthMen's HealthChildren's HealthCold & Immune SupportFatigueDigestive HealthHair, Skin & NailsHeart & CirculationLiver CareMood SupportSexual HealthSleep & RelaxationStress ReliefVisionHerbal & Licensed RemediesShop all Herbal & Licensed RemediesValerianRescue RemedyAshwagandhaEchinaceaMilk ThistleGinseng & GuaranaHomeopathic & Flower RemediesShop all Homeopathic & Flower RemediesRescue RemedyTissue SaltsFlower RemediesVegan Vitamins & SupplementsBuy One Get One 1/2 PriceBuy 1 Get 1 FreeSave up to 1/2 priceHolland & BarrettVitabioticsSolgarNew NordicBetterYouBioglanNatures AidGrass & Co.PE NutritionH&B ExpertDairy FreeGluten FreeSesame Seed FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeLupin FreeNew inFood & DrinkFood & Drink HubFood & Drink Shop AllVegan FoodHoney, Jams & SpreadsShop all Honey, Jams & SpreadsManuka HoneyHoneyJams & ChutneysNut ButtersSpreadsPateTeas & Hot BeveragesShop all Teas & Hot BeveragesCoffee & Coffee SubstituteMushroom DrinksTeaSuperfood TeaMatcha & Green TeaSleep & Relaxation TeaDried Fruit, Nuts & SeedsShop all Dried Fruit, Nuts & SeedsDried FruitNutsSeedsMixesSuperfoodsShop all SuperfoodsSuperfood PowdersMoringa PowderSpirulinaGoji BerriesBaobabChia SeedsSnacksShop all SnacksProtein BarsLow Calorie SnacksChocolate, Cakes & BiscuitsSavoury SnacksSweet SnacksSnack BarsCrisps & ChipsFlapjacksPopcornFood CupboardShop all Food CupboardCondiments & SaucesApple Cider VinegarSuperfoodsBreakfast CerealsHoney, Jams & SpreadsTinned FoodsRice, Pasta, Pulses & GrainsBreakfast CerealsShop all Breakfast CerealsCereals, Bran & FlakesGranolaMuesliOats & PorridgeBreakfast BarsDrinksShop all DrinksKombuchaNatural Energy DrinksJuicesSoft DrinksWaterAlcohol Free DrinksCookingShop all CookingCooking IngredientsApple Cider VinegarCondiments & SaucesSoya & Meat AlternativeSoup & Ready MealsRice, Pasta, Pulses & GrainsHerbs, Spices & SeasoningGravy & StockHome BakingShop all Home BakingBaking MixesBreadFlourSweeteners & Sugar AlternativesEgg SubstitutesDairy AlternativesShop all Dairy AlternativesOat, Rice & Hemp DrinksSoya DrinksNut DrinksCoconut DrinksNutritionally Complete FoodBuy One Get One 1/2 PriceSave up to 1/2 price25% off Online Only OfferHolland & BarrettNaturyaPukkaHeath & HeatherGrenadeMeridianTwiningsOptimum NutritionNakdHuelGluten FreeDairy FreeEgg FreeWheat FreeMilk FreeMustard FreeCelery FreeFish FreeCrustaceans FreeKiwi FreeNew inSports NutritionSports Nutrition HubSports Nutrition Shop AllProteinShop all ProteinClear ProteinProtein VeganMeal ReplacementsWhey ProteinMass GainersDiet ProteinCaseinSports SupplementsShop all Sports SupplementsTestosteroneSports CollagenBars, Drinks & SnacksShop all Bars, Drinks & SnacksEnergy BarsProtein BarsProtein ShakesProtein SnacksNutritionally Complete FoodMeal Replacement ShakesPre Workout & EnergyShop all Pre Workout & EnergyPre WorkoutAmino Energy DrinksAmino Energy PowdersIntra WorkoutKetoPost WorkoutAmino AcidsShop all Amino AcidsBCAAL-LysineGlutamineArginineCreatineShop all CreatineCreatine PowderRehydrationShop all RehydrationElectrolytesEnergy GelsVegan Sports NutritionShop all Vegan Sports NutritionVegan ProteinVegan Protein BarsVegan Pre Workout & EnergyVegan Amino AcidsVegan CreatineSports AccessoriesShop all Sports AccessoriesBottles & ShakersFitness GoalShop all Fitness GoalRecoveryMuscle & StrengthLean MuscleEnergy & EnduranceDiet & Weight LossKetoSave up to 1/2 priceBuy One Get One 1/2 Price2 for €61 Mix & MatchPE NutritionOptimum NutritionUSNGrenadeApplied NutritionPhDSiSFoodspringHuelYfoodDairy FreeGluten FreeSugar FreeSoya FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeNew inBeautyBeauty HubNatural Beauty Shop AllAromatherapy & HomeShop all Aromatherapy & HomePure Essential OilsBlended Essential OilsBase & Carrier OilsHolisticSkincareShop all SkincarePremium SkincareFace CareBody CareSun CareTanning & BronzingEye CareLip CareFoot CareHand & Nail CareCBD BeautyHair Skin & NailsShop all Hair Skin & NailsNail ConditionsSkin ConditionsCollagenWashing & BathingShop all Washing & BathingShampoo & ConditionerBathing AccessoriesShower Gel & Body WashDeodorantDentalHand WashSoapBath Soak & OilBody ScrubBath Bombs & SaltsFeminine CareIncontinence SupportHair CareShop all Hair CareShampoo & ConditionerHair ColouringHair MasksHair Oil & SerumHair Spray, Gel & MousseHair AccessoriesMother & BabyShop all Mother & BabyBaby Skincare & ToiletriesMakeupElectrical WellnessSexual WellnessSave up to 1/2 priceBuy 1 Get 1 FreeBuy One Get One 1/2 PriceDr OrganicFaith in NatureWeledaNaturtintTisserandMiaromaQ+AEthiqueTrilogyChilds FarmAlcohol FreeParfum FreeParaben FreeSLS FreePalm Oil FreeGluten FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeNew inWeight ManagementWeight Management HubWeight Management Shop AllSlimming TabletsFat Burners, Binders & Appetite SuppressantsShop all Fat Burners, Binders & Appetite SuppressantsFat BurnersFat BindersAppetite SuppressantsShakes & Weight Management ShotsShop all Shakes & Weight Management ShotsMeal Replacement ShakesWeight Management ShotsDiet Food & DrinkShop all Diet Food & DrinkDiet FoodLow Calorie SnacksSlimming TeaExercise SupportBuy One Get One 1/2 PriceSave up to 1/2 price2 for €61 Mix & MatchGrenadeOptimum NutritionHolland & BarrettPulsinPhDEat WaterUSNNatures AidSlimExpertNew NordicSugar FreeDairy FreeGluten FreeWheat FreeNew inHealth & WellnessShop all Health & WellnessJoints Bones & MusclesGut HealthShop all Gut HealthGut Health FoodGut Health SkincareHair Skin & NailsShop all Hair Skin & NailsNail ConditionsSkin ConditionsCollagenStress AnxietyShop all Stress AnxietyEnergy SupportSleep & RelaxationShop all Sleep & RelaxationRelaxationFood & DietShop all Food & DietKeto FoodMenopauseBuy One Get One 1/2 PriceBuy 1 Get 1 FreeSave up to 1/2 priceHolland & BarrettDr OrganicVitabioticsNaturtintWeledaSolgarNew NordicHeath & HeatherOptimum NutritionEthiqueDairy FreeGluten FreeParaben FreeSLS FreeAlcohol FreeParfum FreeSugar FreeWheat FreeEgg FreePeanut FreeNew inShop for your WellnessWomen's HealthMenopauseSkincareJoints, Bones & MusclesGut HealthHair, Skin & NailsImmunitySleep & RelaxationFood & DietChildren's HealthStress ReliefHealthy HeartEnergyLow Mood & DepressionEye HealthSexual HealthLearn about WellnessWomen's HealthPeriod & Cycle HealthMenopauseImmunityGut HealthFood & DietJoints, Bones & MusclesSports & FitnessSleep & RelaxationHair Skin & NailsAll articlesHealthFood & nutritionGut healthImmunityJoints, bones & musclesWomen's healthWellnessHair & skinMental wellbeingSeasonalSleep & relaxationSports nutritionRecipesAll recipesGluten freeLow sugarVeganDairy freePodcast

8 of the best sources of omega-3 fats

omega 3 fats
There’s lots of research behind omega-3 fats and how they can support heart health. Here, we discuss some of the best sources of omega-3 (fish and plant-based) and why you might benefit from more of it. Omega-3 is a group of unsaturated fats that you’ve probably heard are important to your wellness. You’re also likely to have picked up that they’re more abundant in oily fish. But what about if you don’t like salmon and you can’t stomach sardines?

How to get more omega-3?

There are three main types of omega-3 fats – ALA (alpha linolenic acid), EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid.) There are two ways that you can optimise your body’s supply of this omega-3 goodness:
  • Eat foods rich in these fats. This is the best way to obtain all types of omega-3
  • You can choose to build up your omega-3s levels by taking a dietary supplement

8 sources of omega-3

You’re probably expecting a list dominated by oily fish. And yes, they feature heavily. But the good news is you can also get omega-3 from plant sources too. As a general rule, EPA and DHA are mostly found in foods like fatty fish and seafood, whereas ALA is more commonly found in plants.
  1. Oily fish
Fatty fishes have a reputation as a superfood for good reason – they’re packed with nutrients. One of them being a healthy dose of DHA and EPA. Fish rich in omega-3 include salmon, mackerel, sardines, herring and anchovies.
  1. Nuts
Walnuts, pecans and hazelnuts in particular are plentiful sources of ALA.  For example, eating one serving of walnuts can meet your requirement of omega-3 fatty acids for the day.
  1. Seeds
Flax (linseed), pumpkin, chia and hemp seeds are nutrient dense and known for their wellness benefits. For example, flaxseed oil omega-3 levels are impressive at around 7,196mg of ALA in a tablespoon.1 And a single portion of chia seeds could be all you need to exceed your recommended daily dose of ALA omega-3 fatty acids.
  1. Leafy green vegetables
Green, leafy vegetables are another group of foods that are densely packed with everything from vitamin c to fibre. Although they don’t offer as high a concentration of omega-3 as the foods higher in this list, cruciferous vegetables like Brussels sprouts and kale can help to boost your ALA intake.
  1. Soya beans
Did you know soybeans contain ALA? Soya beans and soya products such as tofu are a lesser known source of omega-3.
  1. Omega-3 enriched foods
Some foods have omega-3 added to them. For example, certain brands of eggs, milk, yoghurt, bread and spreads. This can help to increase your omega-3 intake, especially if you don’t eat fish.
  1. Algae oil
Algae oil is one of the few vegan sources of both EPA and DHA. More studies are needed to determine the extent of its health benefits, however, current evidence in the scientific literature looks promising.
  1. Supplements
If you don't eat many of the foods on this list you could consider taking omega-3 rich dietary supplements, such as those containing fish oil and algae oil. They are widely available in a range of doses.2

How much omega-3 is in my food

Here is a comparison of the omega-3 levels found in a variety of foods considered to be rich sources of these fatty acids.

Fish rich in omega-3 (DHA and EPA)

Fish source mg per serving
How much omega-3 in salmon 4,123
How much omega-3 in canned sardines 2,205
How much omega-3 in herring 946
How much omega-3 in mackerel 4,107
How much omega-3 in anchovies 951
 

Plant-based foods rich in omega-3 (ALA)3

Food source mg per 28g serving
How much omega-3 in chia seeds 4,915
How much omega-3 in flaxseed 2,550
How much omega-3 in walnuts 2,542
How much omega-3 in hemp seeds 6,000
How much omega-3 in Brussels sprouts 135 (when cooked)

Making omega-3 part of your daily diet

It’s recommended you aim to eat two fish meals per week with at least one portion being of the oily variety.4 So, including salmon and mackerel in your weekly meal plan and adding a few anchovies to the top of your pizza is an excellent start to an omega-3 rich diet. But what if you don’t eat fish? Here are a few vegan and vegetarian-friendly ideas to add some extra omega-3 to your diet:

Summary: How can I get more omega-3?

Hopefully this post shows there are lots of sources of omega-3, making it relatively easy to get your daily dose of these fatty acids from foods. Even if you’re vegetarian, vegan or simply not a fan of fish. Last updated: 21 July 2020 Sources https://www.healthline.com/nutrition/flaxseed-oil-benefits 2 https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer 3 https://www.healthline.com/nutrition/7-plant-sources-of-omega-3s 4 https://www.heartuk.org.uk/low-cholesterol-foods/omega-3-fats

Related Articles

  • Visa
  • MasterCard
  • AmericanExpress
  • PayPal
  • Facebook
  • Twitter
Copyright © Holland & Barrett Limited, 2024. All rights reserved. hollandandbarrett.ie is a trading name of Holland & Barrett Limited. Registered office: 45 Henry Street, Dublin, Dublin 1, D01 E9X8. Registered in Ireland: Company no. 79819. Registered VAT no. 4682002U.