Not all omega-3 sources are the same
Typical omega-3 sources
Most people know that oily fish such as salmon, trout, sardines, mackerel, anchovies and herring are good sources of omega-3 – in fact, the very best sources. This is because these fish have the marine long-chain fatty acids known as EPA and DHA, the fatty acids with the best, proven health effects.
Not just for dinner
Remember that food products such as caviar spread and tinned mackerel in tomato sauce also have a high omega-3 content. You don’t need to get all your fatty acid intake during dinner but can preferably spread it across meals throughout the day. Why not have some caviar spread or a few anchovy fillets on top of an egg for breakfast? And how about a couple of crispbreads with mackerel in tomato sauce for lunch?
Other omega-3 sources
But what if you don’t like fish? Other foods containing omega-3 are walnuts, pumpkin seeds, oils from rapeseeds, flaxseeds, and soya beans. These foods are rich in vegetable short-chain fatty acids called ALA. This is also an omega-3 fatty acid, but it is not as beneficial for the body as the marine fatty acids. The body must convert ALA to EPA and DHA, but only a small amount is converted, and it’s a slow process.
Omega-3 as a supplement
The omega-3 sources are thus limited, which is why many people prefer to take a dietary supplement to ensure they get their daily dose of 250 mg DHA and EPA. But choose supplements with care as there are quality differences here as well. A good quality supplement, like the classic Möller’s Cod Liver Oil, should contain a good amount of the more beneficial marine fatty acids.