Your Omega-3 family shopping list

You can hardly go to the supermarket without coming across dozens of whole and fortified “functional” foods rich in Omega-3 fatty acids.

The NHS says: "There is evidence that omega-3 fatty acids, primarily those found in oily fish, when eaten as part of a healthy diet, can help maintain a healthy heart and reduce risk of heart disease." The British Heart Foundation concurs:  "It is well established that a dietary intake of omega-3 is good for heart health. Oily fish, such as salmon, mackerel or sardines, is a nutritious source of omega-3."

These healthy fats are also being added to everything from eggs to bread.

Omega-3 fatty acids: Which type is best?

Omega-3 fatty acids are a group of three fats: docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA) and alpha-linolenic acid (ALA).

Once eaten, the body turns ALA into DHA and EPA, though not very efficiently - some estimates say the conversion is as low as 5%. So many dietitians recommend we focus most of our efforts on consuming DHA and EPA fatty acids.

While there's no standard recommendation yet for how many Omega-3s we need, suggestions range between 500 to 1,000mg daily.

Shopping for Omega-3 fatty acids

Ready to get more Omega-3 fatty acids in your diet? We've put together this quick shopping list to take along the next time you go to the supermarket.

Fish: Top source of Omega-3 fatty acids

Seafood is a great source for DHA and EPA Omega-3s, both essential for healthy hearts and brains. Look for seafood rich in Omega-3s, such as:

• Halibut
• Herring
• Mackerel
• Oysters
• Salmon
• Sardines
• Trout
• Tuna (fresh)

The cold case: Fortified dairy, juice foods

Functional foods are defined as any food that provides health benefits beyond basic nutrition. These days, supermarkets are brimming with foods enhanced with Omega-3s, from fortified juice to eggs produced by chickens fed Omega-3s in their grain.

Grains and nuts with Omega-3s

Bread is one of the foods most commonly enriched with Omega-3s. You'll also find them in whole foods such as seeds and nuts. When shopping look for Omega-3s in soy products and linseeds (flax seeds) and pumpkin seeds, for example, as well as walnuts.

Fresh produce with ALA Omega-3s

Vegetables, especially green leafy ones, are rich in ALA, one form of Omega-3 fatty acids. Although ALA isn't as powerful as the other Omega-3 fatty acids, DHA and EPA, these vegetables offer a host of benefits, from fibre to antioxidants, in addition to Omega-3. 

•  Brussels sprouts
•  Kale
•  Mint
•  Parsley
•  Spinach
•  Watercress

Oil with ALA Omega-3s

Oils can be a good source of ALA Omega-3s, too, including:

• Rapeseed oil
• Cod liver oil
• Linseed (flaxseed) oil
• Mustard oil
• Soya bean oil
• Walnut oil

Baby food with Omega-3s

Research suggests that the Omega-3 fatty acid DHA may help babies develop cognitively, which is why you can find them in baby formula, for example.

Other Omega-3 enhanced products

Whole and fortified functional foods aren't the only places you'll find Omega-3 fatty acids; they're cropping up just about everywhere. You can also find them in:

• Supplements
• Children’s vitamins
• Meal replacement bars
• Protein powders
• Weight loss shakes
• Pet food
• Skin care creams
• Tanning lotions

Omega-3 fatty acids: Talk to your doctor

There's little danger of getting too many Omega-3s in a typical diet. However, seek advice from your doctor if you are taking any medication before increasing your intake of omega-3s.

If you have questions about how best to add Omega-3s to your diet, talk to your doctor or dietitian.