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How to boost long-chain omega-3

Long-chain omega-3 fats, which include EPA, DPA and DHA, are only found in animal foods, particularly fatty fish, and foods enriched with long-chain omega-3.

ALA is a short-chain omega-3 found in plant foods. ALA is also good for health, but there is no specific recommendation for the amount required to promote good health. Conversion in our bodies from ALA to long-chain omega-3 is very limited. ALA is found in legumes, canola oil, flaxseed (linseed) products, walnuts and smaller amounts in green vegetables.

The recommended daily amounts of long-chain omega-3 in order to promote good health and the prevention of chronic disease are:

  • Men 610mg
  • Women 430mg

Each of these foods will give you around 500mg long-chain omega-3

  • 90g snapper
  • 170g tuna in brine (drained)
  • 4-5 raw oysters
  • 30-40g salmon
  • 5 squid rings
  • 40-60g green mussels (1/4-1/3 cup)

*Please note amounts are approximate and do vary. Check nutrition information panels for amounts in packaged products.

Did you know? 125g lean beef or lamb provides around 100mg long-chain omega-3. While this is a lot less than fish, meat can contribute a significant amount in our overall diet.