Laura Bardon from our Food & Nutrition National Bioscience Research Infrastructure team explains more about why we need them and how we can increase our intake, even as part of a plant-based diet.

Omega-3 fatty acids health benefits

You’ve probably seen pharmacy and health food store advertisements for omega-3 supplements around exam time and for good reason. Diets rich in omega-3 are good for brain health and support a healthy heart. Research has linked regular consumption of omega-3 to reduced risk of cardiovascular disease and a potential protective effect against neurodegenerative diseases.

Eating more fish

Oily fish such as sardines, salmon, trout and mackerel are key sources of omega-3, yet most of us do not regularly consume the recommended one portion (140g) per week. This is typically about the size and depth of the palm of your hand.

As well as being rich in omega-3, oily fish are a good source of protein, minerals and vitamins A and D. In fact, according to the National Diet and Nutrition Survey, on average, adults in the UK eat less than half of this recommendation per week (56g).

But how can we improve this? Make sure you are including one serving of omega-3 rich oily fish per week by checking out some of these tasty fish recipes from Heart UK.

Fish can be an expensive food and the type of fish and the form you purchase it in can also affect the price.

Our tips to help you add more oily fish to your diet, including if you’re on a budget are:

• Frozen fish is usually cheaper than fresh fish and is useful to have on hand when you’re short on time cooking dinner
• Tinned fish can be used to make homemade fishcakes as well as making delicious sandwich fillings
• Buy in bulk. Look for promotions in store – supermarket fish counters often have promotions for purchasing the full fish. Ask the fishmonger to portion it up at the counter and then store it in your freezer
• Mix up your own marinade – marinated pieces of fish are usually more expensive. Combine honey, soy sauce, sesame oil and ginger for a quick and tasty teriyaki sauce or simply add a squeeze of fresh lemon or knob of garlic butter after cooking to add a flavour punch.

When choosing fish, remember to keep an eye out for the blue Marine Stewardship Council (MSC) certified sustainable seafood certified stamp on your fish to ensure you are purchasing from well-managed fisheries who catch their fish in a sustainable manner.

How to get omega-3 without fish

Nuts and seeds can be a source of omega 3 if you do not eat fish. Walnuts, flaxseeds and chia seeds all contain omega-3.

Why not add a spoon of chia seeds to your porridge, a sprinkle of mixed seeds to your salad or have a handful of walnuts as a snack for a healthy boost of omegas into your diet?

You could consider taking a supplement such as fish oil or an algae supplement which is a vegan friendly alternative. However recent evidence suggests that supplements may not provide the same cardioprotective benefits seen in studies of populations with high fish intakes.

At the Quadram Institute, our Food & Nutrition National Bioscience Research Infrastructure is a national coordinating hub in nutrition and health and the leading national provider of new and continuously updated data, tools and services vital for UK public health, research and innovation.