Choose a supplement that provides you with the same daily amount provided by eating one to two portions of fish per week (about 450mg EPA and DHA per daily adult dose).Do not take supplements containing vitamin A if you are pregnant or planning to become pregnant.Check the vitamin A content - you should not have more than a total of 1.5mg vitamin A (1500ug) a day from food and supplements combined.Choose omega-3 rather than fish liver oil.If you are considering a supplement, you should: This is because evidence of benefits is inconclusive. Omega-3 supplements are not recommended in the UK general population. These include certain brands of eggs, milk, yoghurt, bread, and spreads. If your diet is plant-based, foods that have omega-3 added can also be useful sources. If you do not eat fish or you eat a vegan, vegetarian or plant-based diet, you can get omega-3 from: You can safely have up to two portions of oily fish per week if you are pregnant, breastfeeding, planning a pregnancy or may become pregnant in future. If you are past childbearing age or not intending to have children, you can eat up to four portions of all other fish per week. All other adults, including those who are breastfeeding, should eat no more than one portion of these fish per week. Avoid these fish if you are pregnant, planning to become pregnant or under 16 years old. This chemical may be harmful to the developing nervous system in babies. Some types of fish (shark, swordfish and marlin) may be high in mercury. One – 1 ½ small fillets or four to six tablespoonsġ40g (5 oz) fresh fish or one small can oily fish ½ – one small fillet or two to four tablespoons ¼ - ¾ small fillet or one to three tablespoons Portion size guide for adults and children You should try to eat two portions of fish per week, one of which should be oily, to get the most benefit. The Good Fish Guide from the Marine Conservation Society provides details of sustainable fish sources. Look for products certified by the Marine Stewardship Council. So, to ensure the sustainability of our fish stocks, you can try to choose fish from sustainable sources. Stocks of some fish species like wild salmon and trout are declining. 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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