Omega-3 fatty acids are essential for cardiovascular health, brain function and inflammation reduction. There are three types: EPA and DHA (fatty fish) and ALA (plant sources). The recommendation is to consume at least 250-500mg of EPA+DHA per day, equivalent to 2 servings of fatty fish per week.
Flax and chia seeds are the best plant sources of omega-3 (ALA), but conversion to active EPA/DHA is limited (5-10%). Vegans should consider algae-based omega-3 supplements.
At least 250-500mg of EPA+DHA per day according to EFSA. This equals 2 servings of fatty fish (salmon, sardines) per week.
Flaxseeds (22.8g/100g) and chia (17.8g/100g) lead in plant ALA. In active EPA+DHA, salmon (2.2g/100g) and sardines (1.5g/100g) are unbeatable.
Plant ALA (flax, chia, walnuts) needs to be converted to EPA/DHA, and efficiency is only 5-10%. For optimal intake, combine plant sources with algae or fish.