Omega 3 fatty acids are one of the most healing nutrients for our body. The components in omega 3 EPA and DHA have been shown in many research studies to exhibit a potent anti inflammatory effect. You’ve probably heard of this before and that’s why you’re looking for some of the best sources of omega 3 right?
First I’ll list food sources and then supplements. If you suffer from inflammation of some kind then it’s a good idea to include both a supplement and more of the food sources in your every day dietary plan.
Food Sources of Omega 3
When it comes to omega 3 there are primary and secondary sources. Primary sources contain EPA and DHA in them directly. Secondary sources can be converted in the body to EPA and DHA.
Primary Sources
| Food | Per fillet/can |
| Mackarel | 2.202gEPA /4.032DHA |
| Herring – pacific | 1.788gEPA/1.272DHA |
| Red salmon fillets with skin- sockeye alaska | 0.977EPA/1.642DHA |
| Sablefish | 0.737EPA/0.792DHA |
| Pink salmon canned | 0.718EPA/0.685DHA |
| Tinned sardines-atlantic | 0.705EPA/0.758DHA |
| Trout rainbow | 0.669EPA/0.774DHA |
| Farmed pink salmon | 0.586EPA/1.284DHA |
| Halibut fish | 0.573EPA/0.429DHA |
| Tuna canned in water | 0.198EPA/0.880DHA |
Secondary Sources
| Food | Per 100g |
| Cold pressed flaxseed oil | 53.37g |
| Chia seeds | 17.83g |
| Walnuts | 2g |
| Dried parsley | 1.75g |
Supplement Sources of Omega 3
Cod liver oil is the most popular Omega 3 supplement to take. For a vegetarian source or if you can’t tolerate fish oils like me, then choose flaxseed oil instead.
| Fish oils | Per 100g |
| Menhaden fish oil | 13.17 EPA/ 8.56 DHA |
| Salmon fish oil | 13.02 EPA/18.23 DHA |
| Sardine fish oil | 10.14 EPA/10.66 DHA |
| Cod liver fish oil | 6.90 EPA/ 10.97 DHA |
| Herring fish oil | 6.27 EPA/ 4.21 DHA |
I hope you’ve found this helpful
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