Best sources of omega-3
As we age, many of us start to tune in more closely to what our bodies need—and omega-3 is one of those nutrients worth paying attention to. These essential fatty acids play a key role in keeping your heart, brain and vision functioning normally.
Research shows that a daily intake of 250mg of EPA and DHA (types of omega-3) supports the normal function of the heart, while DHA also contributes to the maintenance of normal brain function and vision.
To meet this, it’s recommended that we eat two portions of oily fish per week, which works out at around 250mg of EPA and DHA per day.
But what if you’re not a big fan of fish—or life gets busy and it’s just not on the menu that often?
Great Sources of Omega-3
1. Oily Fish
Salmon, mackerel, sardines, herring and anchovies are among the richest sources of omega-3. A typical portion of salmon (around 140g) can give you over 2,000mg—more than enough to tick the box for the day.
2. Shellfish
While not quite as rich in omega-3 as oily fish, shellfish like mussels and oysters still offer a decent dose and can make a lovely treat.
3. Plant-Based Sources
If you follow a plant-based diet or just want to mix things up, flaxseeds, chia seeds, hemp seeds and walnuts contain ALA—a type of omega-3. However, it’s worth noting that the body’s ability to convert ALA into EPA and DHA is quite limited, meaning these foods alone may not be enough to meet your needs.
4. Omega-3 Supplements
A high-quality supplement can be a practical option, especially if you’re not eating fish regularly. Efalex Brain Formula provides 364mg of omega-3 per daily dose and is scientifically proven to support brain health and vision. It’s backed by 10 clinical studies and offers peace of mind that you’re getting what you need—even on your busiest days.
Omega-3 Rich Dinner Idea: Miso-Glazed Salmon with Sesame Greens
This simple supper is full of flavour and packed with good fats—perfect for a nourishing midweek meal.
Ingredients (serves 2):
2 salmon fillets
2 tbsp white miso paste
1 tbsp runny honey
1 tbsp light soy sauce
1 tsp toasted sesame oil
200g tenderstem broccoli
2 handfuls spinach
1 tsp sesame seeds
Cooked brown rice or quinoa, to serve
Method
1. Preheat the oven to 200°C (fan).
2. Mix the miso paste, honey and soy sauce with a splash of water. Brush over the salmon fillets and bake for 12–15 minutes until cooked through.
3. While the salmon bakes, steam the broccoli until just tender. In a frying pan, gently wilt the spinach in the sesame oil.
4. Serve the salmon on a bed of greens with brown rice or quinoa. Sprinkle with sesame seeds for extra crunch.
Getting enough omega-3 doesn’t have to be a chore. Whether through food, a supplement like Efalex, or a bit of both, a little planning goes a long way in supporting your health—inside and out.
