Omega-3s have been dubbed a “good fat” one of the essential fatty acids humans need but don’t produce. We have to get this essential nutritional component through food and/or nutritional supplements.

What types of food should you consider a good source of Omega-3?
David Schardt the senior nutritionist at the Center for Science in the public interest (CSPI) says, “If your omega-3s are not from fish, algae, or fish oil, you’re likely paying extra for ‘snake oil’”. However, many food companies attempt to market their products (and charge a premium) by adding Omega-3 to the labels. But are you getting anything of value for the extra cost? CSPI researched several popular food products and this is what they found:

• Breyer’s Smart! Yogurt doesn’t say that each serving has just 32 mg of DHA—as much as you’d get in three-quarters of a teaspoon of salmon. And Breyer’s vague “boost your brain” claim needs no evidence.

• Silk Soymilk Plus Omega-3 DHA’s label boasts that each cup of milk has “400 mg of beneficial Omega-3,” but only the most diligent label readers will notice that the soy milk only contains 32 mg of DHA per serving—again, the amount in just a bite of salmon. The remaining omega-3s are ALA (which just about everyone gets enough of, thanks to soy and canola oil).

• Kashi Go Lean Crunch! Honey Almond Flax cereal advertises 500 mg of omega-3, but doesn’t specify whether it’s ALA, DHA or EPA. Unless the label promises EPA or DHA (and lists fish, fish oil or algal oil on the ingredient label), it’s safe to assume that any omega-3 claim refers to ALA—especially when the product contains flax, soybean oil, or canola oil.

• Land O Lakes Omega-3 All-Natural Eggs’ label states “Contains 350 mg of omega-3 fatty acids per serving.” However, tests by an independent laboratory found that less than half of this omega-3 is DHA and EPA.

Also remember only fish and fish based supplements provide EPA and DHA. Plant based sources of Omega-3s are rich only in DHA. This includes algae and flax seed based supplements as well as nuts and fruits.