Omega 3 fatty acids are one of the most healing nutrients for our body. The components in omega 3 EPA and DHA have been shown in many research studies to exhibit a potent anti inflammatory effect. You’ve probably heard of this before and that’s why you’re looking for some of the best sources of omega 3 right?
First I’ll list food sources and then supplements. If you suffer from inflammation of some kind then it’s a good idea to include both a supplement and more of the food sources in your every day dietary plan.
Food Sources of Omega 3
When it comes to omega 3 there are primary and secondary sources. Primary sources contain EPA and DHA in them directly. Secondary sources can be converted in the body to EPA and DHA.
Primary Sources
|
Food |
Per fillet/can |
|
Mackarel |
2.202gEPA /4.032DHA |
|
Herring – pacific |
1.788gEPA/1.272DHA |
|
Red salmon fillets with skin- sockeye alaska |
0.977EPA/1.642DHA |
|
Sablefish |
0.737EPA/0.792DHA |
|
Pink salmon canned |
0.718EPA/0.685DHA |
|
Tinned sardines-atlantic |
0.705EPA/0.758DHA |
|
Trout rainbow |
0.669EPA/0.774DHA |
|
Farmed pink salmon |
0.586EPA/1.284DHA |
|
Halibut fish |
0.573EPA/0.429DHA |
|
Tuna canned in water |
0.198EPA/0.880DHA |
Secondary Sources
|
Food |
Per 100g |
|
Cold pressed flaxseed oil |
53.37g |
|
Chia seeds |
17.83g |
|
Walnuts |
2g |
|
Dried parsley |
1.75g |
Supplement Sources of Omega 3
Cod liver oil is the most popular Omega 3 supplement to take. For a vegetarian source or if you can’t tolerate fish oils like me, then choose flaxseed oil instead.
|
Fish oils |
Per 100g |
|
Menhaden fish oil |
13.17 EPA/ 8.56 DHA |
|
Salmon fish oil |
13.02 EPA/18.23 DHA |
|
Sardine fish oil |
10.14 EPA/10.66 DHA |
|
Cod liver fish oil |
6.90 EPA/ 10.97 DHA |
|
Herring fish oil |
6.27 EPA/ 4.21 DHA |
I hope you’ve found this helpful
Jedha
Nutrition & Health Coach
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Conversion of plant form omega-3’s to animal forms (EPA and DHA) is inefficient in humans. I’ve read that the conversion is only about 10%, so our body ends up using only 10% of the plant form versus 100% of the animal form.
It’s true, plant form is less efficient, I’m not sure of the conversion rate. But for those who cannot tolerate animal sources, plant forms will still provide benefits.