You can find Omega-3 fatty acids in walnut, flaxseed oil, and canola oil.

From 50 to 70 g

• grapeseed oil
• canola oil
• nut oil
• corn oil
• flaxseed oil
• soya oil

From 30 to 50 g

• sesame oil
• Margarine made with canola oil
• Margarine light

From 10 to 30 g

• rapeseed oil
• peanut oil
• hazelnut oil
• chicken fat

From 1 to 10 g

• olive oil
• egg
• butter
• cod liver oil

Don't forget raw nuts and peanuts. Other sources of omega-3 include wheat germ (top one with 22,8 g fatty acids per 100 g), soybeans, seaweed, tuna, and dark green leafy vegetables.

Ensures the health of cell membranes and helps us absorb fat-soluble vitamins.

Helps with normal growth and development of our bodies and plays a positive role in infant brain and eye development.

Reduces triglyceride levels in the blood and may lower blood pressure.

Reduces the risk of cardiovascular disease.

Has an anti-inflammatory effect.

Improves cognitive performance in children.

There are Three Types of Omega-3 Fatty Acids.

ALA = Alpha-linolenic acid

EPA = Eicosapentaenoic acid

DHA = Docosahexaenoic acid

To put it simply, you should be eating fish. It’s an excellent source of protein and contains essential vitamins and minerals - oily fish, such as mackerel, sardines, herring, trout, salmon and pilchards contain the most omega 3 fatty acids. Sea algaes are also a good source of fatty acids. It's sushi time!

DHA + EPA source (g) per 100 g portion

Fish

Anchovy, European, raw
1.449

Carp, cooked, dry heat
0.451

Catfish, channel, farmed, cooked, dry heat
0.177

Cod, Atlantic , cooked, dry heat
0.158

Eel, mixed species, cooked, dry heat
0.189

Flatfish (flounder and sole), cooked, dry heat
0.501

Haddock, cooked, dry heat
0.238

Halibut, Atlantic and Pacific, cooked, dry heat
0.465

Herring, Atlantic , cooked, dry heat
2.014

Mackerel, Pacific and jack, mixed species, cooked, dry heat
1.848

Mullet, striped, cooked, dry heat
0.328

Perch, mixed species, cooked, dry heat
0.324

Pike, northern, cooked, dry heat
0.137

Pollock, Atlantic , cooked, dry heat
0.542

Salmon, Atlantic , farmed, cooked, dry heat
2.147

Sardine, Atlantic , canned in oil, drained solids with bone
0.982

Sea bass, mixed species, cooked, dry heat
0.762

Shark, mixed species, raw
0.843

Snapper, mixed species, cooked, dry heat
0.321

Swordfish, cooked, dry heat
0.819

Trout, mixed species, cooked, dry heat
0.936

Tuna, skipjack, fresh, cooked, dry heat
0.328

Whiting, mixed species, cooked, dry heat
0.518

Crustaceans

Crab, Alaska king, cooked, moist heat
0.413

Shrimp, mixed species, cooked, moist heat
0.315

Spiny lobster, mixed species, cooked, moist heat
0.480

Mollusks

Clam, mixed species, cooked, moist heat
0.284

Conch, baked or broiled
0.120

Mussel, blue, cooked, moist heat
0.782

Octopus, common, cooked, moist heat
0.314

Oyster, eastern, farmed, cooked, dry heat
0.440

Scallop, mixed species, cooked, breaded and fried
0.180

In order to eat the equivalent of 250mg/day of EPA+DHA (the amount recommended for maintaining general health and wellbeing), you need to be eating two portions of oily fish each week. For the healthier choice, go for poached, baked or grilled fish rather than fried

The daily recommendation depends upon age and gender. Men aged 19 to 70+ should consume 1.6 grams of omega-3 fatty acids daily. Women aged 19 to 70+ should consume 1.1 grams daily including 600 mg EPA and DHA origins.