Omega 3
Omega-3 oils are a type of polyunsaturated fat. Polyunsaturated fats are healthier because they help to reduce your risk of heart disease. Omega-3 oils can come from marine, animal and plant sources. You should try to include omega-3 oils from all of these sources as part of a healthy eating pattern.
Where to find Marine-sourced Omega-3
Marine-based omega-3 is found primarily in oily fish. Other fish, such as barramundi and flathead, and seafood, such as scallops and mussels, are also good sources of marine-based omega-3.
Plant-sourced Omega-3
In addition, everyone should have at least 2 grams of plant-sourced omega-3 every day. You can achieve this by eating two slices of soy and linseed bread spread with a canola-based margarine, 30 grams of walnuts or a variety of the foods that contain plant-based omega-3s including canola oil, soybean oil and linseeds (flaxseeds).
Animal Sourced Omega-3
These are found in animal products such as eggs, chicken and beef.
How can I get my omega-3 each week?
Including 2-3 serves of fish in your weekly eating plan is easier than you think – our Omega-3 meal planner has some great ideas. Try some of our fish recipes.
What if I don't eat fish?
Some good news - fish are not the only source of omega-3s. There are a range of omega-3 enriched foods that can help you reach your target:
- Choose foods and drinks with added omega-3s. Look for the words ‘with added omega-3s’ on the front of the pack or check the nutrition information panel for DHA and EPA (marine source of omega-3s)
- There are many omega-3 enriched foods and drinks available, including
milk, yoghurt, eggs, pizza, bread and soy drinks
- Fish oil capsules or liquids that contain at least 500mg of EPA and DHA in a
daily dose are also a good source
- Eat more plant-based omega-3 found in canola oil and margarines, nuts and seeds (particularly walnuts), flaxseeds (linseeds), hemp oil, soybeans and dark green vegetables.
More Information
See our Table of omega-3 levels in fish and seafood
Q&As on omega-3s for the general public
Position statement. Fish, fish oils, n-3 polyunsaturated fatty acids and cardiovascular health (updated November 2008)
Position statement references. Fish, fish oils, n-3 polyunsaturated fatty acids and cardiovascular health 