The omega-3 in fish comes from micro-algae, small plants found in water. The richest dietary sources of long-chain omega-3 fats are marine fish oils. May help to maintain good memory and the prevention and treatment of depression.Support the healthy development of your baby during pregnancy and breastfeeding.May protect the heart and blood vessels from disease.Provide vitamins A and D, protein, and minerals such as iodine, calcium, and selenium.People from countries such as Japan and Greenland who eat a diet rich in omega-3s, have been shown to have a lower risk of heart disease than other countries including the UK Because of this and other health benefits, the NHS recommends you eat more foods containing omega-3.Īs well as omega-3, fish are good sources of other nutrients and: NB: Canned fish contains omega-3 but some may be removed during processing. It is important to check the labels. These are examples of good fish/seafood sources of omega-3: Which fish/seafood are good sources of omega-3? The best way of ensuring we are getting enough omega-3 is to eat foods rich in these fats. Human milk contains DHA and infant formulas must have this fat added. You should try and include both types of fish in your usual diet. White fish (cod, haddock, plaice, pollack, coley, dover sole, dab, flounder, red mullet and gurnard) and shellfish contain some LCN-3, but at much lower levels than oily fish. Fish and especially oily fish are good sources of EPA and DHA. Nuts and seeds, and their oils, contain ALA - walnuts, flaxseeds and rapeseed oil are particularly good sources. DHA is also important for the development of the retina (eyes) and brain in infants.EPA and DHA are important for your heart, blood vessels, lungs and the immune and hormone systems.This happens slowly and only small amounts are formed. Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA) are LCN-3 fats.You need ALA to make other omega-3 fats called long-chain (LCN-3). Alpha-linolenic acid (ALA) is an essential dietary fat.Omega-3s are a family of fats that are important for your health. ![]() This Food Fact Sheet looks at which foods contain omega-3 fats, how much we need and the benefits for our health. ![]() You may have heard that eating foods rich in omega-3 fats could help to keep you healthy.
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