There is a lot of confusion surrounding omega-3 fatty acids and the best source for them. Generally, fish oils are considered the primary source of omega-3 fats as they contain both eicosapentaenoic acid (EPA: C20:5 (n-3)) and docosahexaenoic acid (DHA: C22:6 (n-3)). These omega-3 fatty acids are referred to as long chain marine oils because of their presence in fish oils. However, a number of non-fish oil sources of omega-3 fats are available including walnuts, eggs, algae and flax. Of these, walnuts, eggs and flax contain EPA, while algae contains DHA. The advantage of the plant sources of EPA are that the oils tend to be contained in seed casings and are therefore less likely to be rancid due to less oxygen exposure. Eggs are generally eaten fresh and so this is not a concern either. Algae contains DHA and generally the rancidity of algal DHA has been shown to be low, perhaps because the oils are contained within the cell and the cell protects the contents. Choosing a mixture of these sources likely confers the best advantage in terms of provision of an optimal supply of omega-3 fat.
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