Omega 3 – How do I get this essential nutrient?

Omega 3 is essential for your body and your diet. Read HERE to find out more about all the areas/functions in the body Omega 3 is important for.

One of the easiest ways to get Omega 3 is through eating wild caught cold-water fish at least two times a week. Some of the seafood/fish that have the highest amounts of Omega 3 include, 

· Mackerel

· Salmon

· Sardines

· Anchovies

· Oysters

There are also other sources of Omega 3 including, 

  • Grass-fed beef (the key is grass fed/sustainably raised)
  • Seeds – such as linseed (flaxseed), hemp seeds, chia seeds or pumpkin seeds – Add 1-2tbsp to your salads, breakfast, or make an energy ball with them.
  • Walnuts – Add some to a salad or a bowl of yoghurt.
  • Eggs – Omega 3 enriched eggs (free range) contain good levels of Omega-3 (the chickens feed is enriched with Omega 3)

As mentioned in the previous article about Omega 3, plant sources of omega-3 contain harder to process short-chain omega 3 ALA. So it is advised to include some animal sources of omega-3 into your diet.

In addition to food you can supplement with a good quality marine Omega-3 supplement. The key when looking for a supplement like this is to check the accreditations. Certificates of analysis and IFOS approved, as well as checking the fish used are wild sustainably sourced and small fish is key in getting a good quality fish oil.

Supplementing with Omega-3 is one of the most common supplements I use as a functional medicine practitioner. A favourite brand of mine is Bare Biology here in the UK. New to the market as an excelled source of Omega 3- Ahi Flower Oil. Read more about it HERE and HERE.

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