Omega 3 fatty acids are essential for your health, but your body does not make them itself. So it is important to get them through your diet. Omega 3 consists of three types: ALA, EPA, and DHA. EPA and DHA in particular play a crucial role in supporting your heart, brain and eyes. In this blog, you can read where to get these healthy fats.

1. Oily fish: The best source of omega 3

Oily fish such as salmon, mackerel, herring and sardines are high in EPA and DHA. The amount of omega 3 depends on the specific food:

 

These omega 3 fatty acids support your cardiovascular system, the condition of your eyes and are good for your brain. Try to eat oily fish at least three times a week to get enough omega 3.

2. Plant sources: rich in ALA

Fortunately, if you prefer not to eat fish, there are plant sources of omega 3, especially ALA (alpha-linolenic acid). Good sources include chia seeds, flaxseeds and walnuts. Below you can see the amount of omega 3 per food:

The body converts ALA into EPA and DHA, but this conversion is not very efficient. Therefore, it is recommended for vegetarians and vegans to choose an algae oil supplement, which provides EPA and DHA directly.

3. Supplements: Helpful supplement

If you're having trouble getting enough omega 3 through food, are fish oil or algae oil supplements are an excellent option. Be sure to choose a high-quality supplement that is properly purified of heavy metals and other contaminants.

Tips to optimize your omega 3 intake:

• Eat oily fish at least three times a week.
• Add plant-based omega 3 sources to your meals daily, such as chia or flaxseed.
• Choose an omega 3 supplement as a supplement, especially if you eat little or no fish.

Summary

Omega-3 fatty acids are essential for your heart, brain and eyes, but your body cannot make them itself. Oily fish such as salmon and mackerel are the best sources of EPA and DHA. For vegetarians and vegans, there are plant sources such as chia seeds and flaxseed ALA, but the conversion to EPA and DHA is limited. Therefore, an algal oil supplement may be a good supplement. Try to eat oily fish at least three times a week or choose a quality supplement to keep your omega 3 levels up. 

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