Foods High in Omega-3 Fatty Acids: A Practical Guide
By Dr. Michael Lange
Omega-3 fatty acids are some of the most valuable nutrients for eye health, brain function, cardiovascular wellness, skin, joints, and controlling systemic inflammation. Most modern diets are too high in omega-6 fats (which can promote inflammation) and too low in omega-3s (which help reduce inflammation). Restoring this balance is one of the most effective steps for long-term wellness and healthy aging.
Omega-3s come in two main nutritional categories:
- Animal-Based Omega-3s: EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid)
- Plant-Based Omega-3s: ALA (Alpha-Linolenic Acid)
EPA and DHA are the active forms used directly by the body. ALA must be converted into EPA and DHA, and that conversion rate in many adults is quite low. Still, both animal and plant forms can play a role in a healthy diet.
ANIMAL-BASED SOURCES OF OMEGA-3 (EPA & DHA)
These foods contain the most active omega-3 forms and strongly support the retina, nervous system, cardiovascular health, tear film stability, mood, and overall inflammatory balance.
Examples:
• Wild-Caught Sardines
• Wild Alaskan Salmon (Sockeye, Coho)
• Atlantic Mackerel (not King Mackerel)
• Anchovies
• Herring
• Wild or Responsibly Farmed Rainbow Trout
• Omega-3 Enriched or Pasture-Raised Eggs
• Grass-Fed Beef or Bison (not as high as fish but higher than grain-fed)
These cold-water fish are naturally rich in EPA and DHA because they must maintain flexible cell membranes in cold ocean environments. When we eat those fats, our own cell membranes, including those in the retina and brain, benefit significantly.
PLANT-BASED SOURCES OF OMEGA-3 (ALA)
Plant sources contain ALA, which the body must convert to EPA and DHA. Conversion efficiency is limited, but these foods still contribute to overall nutritional balance and fiber intake.
Examples:
• Flax Seeds or Flaxseed Oil (use oil cold, do not cook with it)
• Chia Seeds
• Walnuts
• Hemp Seeds
• Brussels Sprouts
• Kale and Spinach
These should be used to support omega-3 intake, but for optimal eye and brain health, most people still benefit from marine-based EPA and DHA.
DR. LANGE’S OMEGA-3 RESEARCH IN NORWAY
For many years, I have traveled to Norway to work directly with research scientists and lipid chemists who specialize in ultra-pure omega-3 fish oil. Norway is where the rTG (re-esterified triglyceride) form of omega-3 was developed, a form that is highly absorbable and extremely close to the natural form found in fish.
These research collaborations helped lead to the development of Fortifeye Super Omega and Fortifeye Super Omega 3 Max. These formulas are produced using advanced purification, molecular distillation, and multi-stage filtration systems that meet and exceed international quality standards.
Doctors around the world now recommend Fortifeye omega-3 supplements due to their purity, potency, and clinical effectiveness.
ETHYL ESTER VS. rTG OMEGA-3 SUPPLEMENTS
Not all omega-3 supplements are the same. The form of the oil determines how well the body absorbs it.
Ethyl Ester (EE) Omega-3:
• Fish oil is bonded to an ethanol molecule.
• This form must be converted in the body before it can be absorbed.
• Absorption can be lower, especially if taken on an empty stomach.
• Often used in cheaper supplements.
Re-Esterified Triglyceride (rTG) Omega-3:
• Fish oil is restored to its natural triglyceride form after purification.
• This form is significantly better absorbed by the human digestive system.
• More stable and less prone to oxidation.
• Supports eye, brain, and cardiovascular function more efficiently.
This is why the Fortifeye omega-3 supplements were formulated exclusively in the rTG form.
PRACTICAL DAILY OMEGA-3 ROUTINE
• Eat cold-water fish 2 to 4 times per week.
• Add chia or flax seeds to smoothies.
• Use walnuts or hemp seeds as snacks or salad toppings.
• Include leafy green vegetables daily.
• If you do not consume fish regularly, consider a high-quality rTG omega-3 supplement such as Fortifeye Super Omega or Fortifeye Super Omega 3 Max.
CLOSING THOUGHTS
Omega-3 fatty acids are foundational to healthy aging and overall systemic wellness. Whether you get your omega-3s from high-quality seafood, plant-based sources, or purified supplements, being intentional about your intake can support eye health, brain function, cardiovascular balance, skin health, joint comfort, and a healthier inflammatory response.
Healthy aging does not happen by chance. It is the result of consistent daily choices. Ensuring an adequate intake of omega-3 fatty acids is one of those critical choices.
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