Why You Need More Omega-3

Omega-3 essential fatty acids are important fats that you must get from your diet, as your body cannot produce them on its own. Common foods that are high in omega-3 fatty acids include fatty fish, fish oils, flax seeds, chia seeds, flaxseed oil and walnuts.

What are omega-3s?

Omega-3 fats are a type of polyunsaturated fat that helps to reduce your risk of heart disease. Omega-3 fatty acids can come from a variety of sources. The best source of long-chain omega-3s is fish. The Heart Foundation recommends two to three serves of fish per week, which is why it is a must-have on your grocery list today.

Marine sources of omega-3 fatty acids

Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are omega-3s that are found primarily in oily fish such as Atlantic salmon, canned salmon and tuna as well as barramundi, trout, mackerel and canned sardines. They are some of the richest natural sources of omega-3.

What are the benefits of omega-3?

Scientific evidence supports the role of long-chain omega-3 EPA and DHA in the healthy development and function of the brain, eyes and heart. DHA is highly concentrated in the brain and retina of the eyes. This is vital for brain health and critical for visual function. EPA is believed to be important for maintaining healthy blood vessels and for heart health, moderating inflammation in the body and can help control high blood pressure. EPA may also protect you against cancer, improve your mood and alleviate depression.

How much omega-3 do I need?

The Heart Foundation recommends the adult population consume about 500mg of omega-3 (marine sources) every day. While marine sources of omega-3 are already in the form of EPA and DHA, plant sources of omega-3 must be converted in the body to form EPA and DHA before they can be utilised. This process requires other nutrients and higher amounts of plant-based omega-3s in order to get the same amounts of EPA and DHA as marine sources.

On some days you may consume more or less omega-3s than on other days, but aim for about 3500mg of marine-sourced omega-3 over the whole week. Follow the Heart Foundation recommendation of eating two to three 150g serves of oily fish every week, and supplement your intake with fish oil and/or foods and drinks enriched with omega-3 fatty acids. There are great recipe ideas to boost your omega-3 intake in our recipe section.

Other sources of omega-3s include:

Docosapentaenoic acid (DPA), along with smaller amounts of EPA and DHA, is naturally found in animal products, such as free-range eggs, chicken and beef.¹

Alpha-linolenic acid (ALA) is derived from plants and is found mainly in fats and oils, such as canola and soybean oil, and also in linseeds (flaxseeds) and walnuts.¹

To find out more about sources of omega-3 refer to the Heart Foundation resource Sources of omega-3 (PDF).