What omega-3 does
Omega-3 fatty acids are part of every cell membrane and especially important in the brain and eyes. Your body can’t make ALA (alpha-linolenic acid), so it must come from food. It converts a small amount of ALA into the long-chain omega-3s EPA and DHA.
How much
About 1.1–1.6 g of ALA a day for adults — roughly a tablespoon of ground flaxseed.
Plant sources
Ground flaxseed and flax oil, chia seeds, hemp seeds, walnuts, soybeans and rapeseed (canola) oil.
How many portions of each food would cover a day's omega-3?
Tips
- Flaxseed must be ground (Grind seeds fresh), and omega-3 oils go rancid easily (Store in the dark).
- If you eat no fish, an algae oil supplement provides EPA and DHA directly — worth considering in pregnancy.