Which foods are highest in Omega 3?
Quiz: Omega-3 in Your Diet
8 questions to assess your knowledge of dietary sources of omega-3
Do you think your nutrition is flawless, but are you really incorporating the right omega 3 foods to maximise your muscle recovery?
We will identify together the real sources of EPA and DHA so that you no longer confuse simple lipid intake with a true performance enhancer. Get ready to discover the essential nutritional choices to reach a new level in your progress.
Omega 3: ALA, EPA, DHA, what are we really talking about?
The three types of omega-3s you need to know
Omega-3s are very important for our bodies, yet we face a significant issue with them: your body is unable to produce these acids. Therefore, bring them to him through the plate. Moreover, there are three types: ALA, EPA, and DHA, and they are definitely not twins (more like triplets, really).
ALA (alpha-linolenic acid) is the plant-based precursor. It can be found in plants, seeds, and oils. It’s a useful foundation, but be careful, it's not the most biologically "active" form.
In contrast, EPA and DHA are the marine forms that the body can use directly. These are the ones that your brain and your heart are truly craving to operate at full capacity.
The conversion of ALA to DHA
Now we’re going to tackle our other issue of the day: In addition to not being able to synthesise Omega-3s on its own, the human body struggles to convert ALA into EPA, and it’s even worse for DHA. The conversion rate is very low, often anecdotal. This is crucial information to avoid making mistakes. Relying solely on plant sources to meet your DHA needs is a mistake. A direct intake is necessary. That’s why it is recommended to diversify your sources to prevent deficiencyBecause yes, your body desperately needs it
These "good fats" are the cornerstones of your cardiovascular health (lowering triglycerides). They also protect your brain, nervous system, and eye health (AMD). In short, for years we have waged war on fats without realising that for Omega-3s we had an ally, a true armour for your/our cells.Marine sources: the heavyweights of EPA and DHA
Let's kick off our little tour of the foods where we can find the famous EPA and DHA, which are by far the most effective.
Fatty fish: the cream of the crop
If you're aiming for performance, the Fatty fish remain the most direct and richest source in EPA and DHA. It’s the gold standard for any athlete focused on recovery and health. To ensure adequate intake, a regular consumption of 2 to 3 times a week is recommended
Of course, you should choose fresh fish if you want to create the ideal nutritional profile. If that’s too complicated for you, don’t overlook frozen options (fish are often frozen right on the boat) or canned varieties like sardines and mackerel, which remain excellent practical and budget-friendly alternatives.
The best marine omega-3 rich foods
To help you gain clarity and optimise your diet, this table categorises the true champions of omega-3s. These values are accurate averages for 100g of cooked fish.
Comparison of Marine Omega-3 Sources
Look closely at these figures: mackerel and sardines are exceptional choices. They are both extremely rich in good fatty acids and particularly cost-effective. And don't you notice anything about the oils... Yes, the cod liver oil that your (great) grandparents used to eat straight from the spoon long ago, the ancestor of Omega-3s in dietary supplements?
And what about the seaweed?
In reality, fish do not produce omega-3s themselves; they accumulate them by eating microalgae. Algae, such as spirulina or schizochytrium, are therefore the original source of DHA and are an excellent option for vegetarians
Plant-based sources: Team ALA to the rescue
Marine sources are king, that's a fact. But the plant world has its own advantages, especially for the ALA content. As you may have gathered, if you are Vegan or find fish unappealing, this section is tailored for you.
Vegetable oils: use with caution
To load your plate with ALA, vegetable oils remain the most concentrated option. A simple spoon is often enough to transform the nutritional profile of a dish, making it easy to incorporate these fats into your daily routine.
Nuts and seeds: the crunchy goodness packed with benefits
Well, that's fine, but we can't live on liquids alone. Fortunately, the Seeds and nuts are another major source of ALA, with the undeniable benefit of providing fibres and other essential nutrients for athletes.
Leafy green vegetables: the little extra touch
We often forget, but some Green vegetables contain ALA. Even in smaller quantities, purslane, lamb's lettuce, watercress, and spinach deserve your attention.
Consume them raw, ideally in a salad, to retain the small amount of omega-3 they contain. Think of this as a valuable bonus for your health, not as a primary source.
Meats, eggs, and fortified products
We always think of fish or flaxseeds, but other foods in our daily lives can play a role. As long as you choose them wisely.Is meat a source of omega-3?
The answer is yes, but with a huge caveat: everything depends on the animal's diet. A grass-fed beast provides meat that is naturally richer in omega-3 than an animal fattened on corn and soy in intensive farming. It's like day and night for your lipid profile. Animals are given flaxseed, this will significantly boost your omega-3 levels meatThe case of eggs: not all are created equal
Don't be fooled by marketing. A battery egg (code 3 or 2) is nutritionally low in good fats. The yolk is often pale, and the omega-6/omega-3 ratio is disastrous for inflammation. To get truly quality eggs, unfortunately or rather fortunately, you will need to pay a premium. So aim for free-range eggs (code 0 or 1), but especially those that are explicitly enriched with omega-3. The hens have consumed flaxseed, ensuring up to 300 mg of omega-3 per egg. It's clearly stated on the box: read it.Avocado, drinks… separating fact from fiction
Let's debunk a persistent myth: the avocado isn't the omega-3 powerhouse that we believe. It’s an excellent source of fats, indeed, but primarily omega-9s. Its ALA content is negligible (0.1 g) compared to its omega-6 contribution. As for enriched products like milk or juices, be cautious. They can be handy, but check the label: is it algae-derived DHA or just a bit of flax? Look at the exact amount. Consider these options as a marginal bonus, never as the cornerstone of your sports diet.Incorporating omega-3s without getting it wrong
Knowing which foods are rich in omega 3 is great. Knowing how to smartly incorporate into your meals to enhance your performance, it's better.
The omega-6 / omega-3 balance
You’ve got it, Omega is a bit of a hassle for our bodies; it can’t produce it and when it does have a source, it struggles to create it… And that’s not all, if you want to optimise everything, you’ll need to maintain a good balance between different Omegas.
Eating salmon alone won't be enough if your ratio is off.
Because today, we are off the charts with a pro-inflammatory imbalance of 15 to 1, caused by processed oils.
Result: chronic inflammation sets in and quietly crushes your physical progress.
The goal is to restore balance. Cut down drastically on sunflower oil and ultra-processed products. At the same time, load up on marine sources and flaxseed. It’s simple maths: less inflammation means better muscle recovery.
And what if diet isn't enough?
Let’s be honest: reaching optimal levels of EPA and DHA solely through your diet is a challenge, especially if you’re not keen on the taste of fish. For a serious athlete, the intake should be consistent.
If you're struggling to keep up, supplementation is a tactical option. Choosing to take high-quality omega-3 supplements Based on fish oil, it secures your intake. This way, you ensure your dose of essential fatty acids without having to cook every day. Simple, effective
Optimising your omega-3 intake is not an option, it’s a physiological need to endure. Whether through your diet or targeted supplementation with EPA and DHA, you now have all the keys to take action. Don't let a inflammatory imbalance hindering your progress : incorporate these good fats starting today.
The superior quality of our product is guaranteed with a TOTOX of less than 4, ensuring the absence of heavy metals and a high concentration of EPA and DHA.
The delicate omega-3 fatty acids EPA and DHA, which are sensitive to oxidation, are safeguarded by our stringent manufacturing process.
We use impeccable raw materials, such as sardines, anchovies, and mackerel, to achieve a premium quality oil
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