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Sources of Omega 3: Why You Don't Get Enough

Whether it’s advice from a doctor, a television advert reporting on a new product, or something you've read in a newspaper or magazine, we've all heard about omega-3 and it's supposed benefits. But how confident are you that you are getting enough?

The easiest way to get your intake of omega-3 is through your diet but many people struggle to consume the right amount.

To help make it easier for you, we’ve compiled some common sources of omega-3, as well as tips on how to make them part of your meals every day.


Vegetable oils, like rapeseed, flaxseed, soybean, and some nut oils contain alpha-linolenic acid (ALA), a type of omega-3 fatty acid. Switch the oils you use when cooking or making a salad and you'll instantly increase your intake of omega-3s without even trying! And if you aren't much of a cook, adding flaxseed oil to a morning shake or fresh juice will help you on your way.


Some green vegetables contain alpha-linolenic acid (ALA) like the oils above. These sources of omega-3 include salad greens, spinach, kale and Brussels sprouts.

If you're not keen on eating a salad every day there are many ways to use greens in other recipes (spinach in your scrambled eggs, for example) and delicious ways to prepare them by themselves. Brussels sprouts may be maligned by some people, but try them roasted with chestnuts, red onions, cranberries and sage and you might think differently! With a little imagination these ALA high veggies can become the centerpiece of a host of truly delicious recipes.


Fish contains other types of omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Our bodies partially convert ALA to EPA and DHA, so these acids found in fish are widely considered just as beneficial. Sushi is perfect for direct delivery of these acids, but if raw fish isn’t your thing then a steamed or grilled piece of salmon is just as good. Serve up with some kale and a drizzle of walnut oil for an omega-3 extravaganza.