04.Sources of omega 3
Oily fish is the best source of omega-3s. All it takes is two or three fish meals a week to reach your recommended does of 500mg EPA+DHA a day. A serve of rainbow trout and one of silver perch, for example, will provide 3555mg of long-chain omega-3s, which equates to 508mg a day.
To get your long-chain omega-3 requirement without fish, even if you consume all the fortified
products available on the market plus a great deal of other food, you’ll still be shy of the 500mg DHA+EPA recommendation. Check the table below to see how many meals you’ll need to eat just to get the same amount of omega-3s as you would from two serves of fish a week or a daily dose of fish oil supplements