· 1 min read
Omega-3 Fats
By Melissa Colborne, Registered Dietitian
Omega-3s are a family of fats (polyunsaturated fats) that are important for our health. They are essential fats, which means the body can’t make them from scratch so we need to include a small quantity of them as part of a balanced diet.
Omega-3s are important for heart, brain and eye health, and eating oily fish regularly is linked to a lower risk of heart disease. Omega-3s from oily fish can also help lower triglycerides (a type of blood fat).
A good source of omega-3 in our diet is fish, particularly oily fish. The recommendation is to consume 2 portions of fish per week, one of which is oily.
Here are some examples of oily fish:
- Salmon
- Mackerel
- Trout
- Sardines
- Pilchards
- Herring
If you are vegetarian, other sources include:
- Walnuts
- Flaxseeds
- Rapeseed (canola) oil
- Omega-3 enriched eggs
Plant sources contain a different type of omega-3 (ALA), and the body converts only a small amount of it into the types found in fish. If you don’t eat fish, speak to your dietitian or doctor about whether an algae-based omega-3 supplement could suit you.
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