Absolutely essential to health, Omega 3 fatty acids come from both plant and animal sources. Marine animals like krill and fish provide eicosapentaenoic acid (EPA)and docosahexaenoic acid (DHA), which have protective effects on your heart. Foods like Flaxseeds/linseeds, chia and hemp offer alpha-linoleic acid (ALA). Benefits of omega 3 are for heart health, regulating triglyceride levels, in brain health and development including memory.

Omega 6 and omega 3 fatty acids work together best in the ratio 1:1 as in older dietary models of eating, however our modern western diet often gives us excessive omega 6, more in a ratio of 20-50:1 which can become inflammatory in the body.

These fish are all oily fish, and so are good sources of long-chain omega-3:

• anchovies
• carp
• herring (bloater, kipper and hilsa are types of herring)
• jack (also known as scad, horse mackerel and trevally)
• mackerel
• pilchards
• salmon
• sardines
• sprats
• trout
• tuna (fresh)
• whitebait

One portion of oily fish per week is currently thought to give enough Omega 3.