Sources of omega-3

Omega-3 fatty acids are found in both animals (with the richest sources being from the ocean) and plants.

Alpha-linolenic acid (ALA)

Derived from plants such as:

• nuts, e.g. walnuts
• seed oils, e.g. rapeseed, flaxseed/linseed, hemp
• vegetables, e.g. green, leafy ones, butternut squash
• fruits
• grains.

Other sources include:

• grass-fed livestock such as beef and lamb
• products from grass-fed livestock, such as milk and cheese.

Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)

Derived mainly from marine sources such as:

• salmon
• tuna
• herring
• mackerel
• anchovies
• sardines
• microalgae.

However, other minor sources include:

• poultry
  
• eggs.