The following are particularly rich in omega-3 fatty acids:
- fatty cold-water fish, i.e. saltwater fish like
- Wild salmon
- Tuna fish
While certain vegetable oils, such as linseed oil and walnut oil, are also rich in omega-3 fatty acids, the ALA often present in plants is particularly sensitive to oxidation and it can only be partially converted into the essential fatty acids EPA and DHA by the body.
Thus, two to three meals containing fish are recommended per week.
If you do not have many opportunities to eat sea fish or you simply do not prefer fish, you should additionally cover your need for omega-3 fatty acids through salmon oil or fish oil capsules.
- Gröber, Uwe: Orthomolekulare Medizin, 3rd Edition 2008.
- DGE Referenzwerte für die Nährstoffzufuhr, 1st Edition, 3rd completely reviewed and revised reprint 2008.