Fortified foods for omega-3s
There are several foods and beverages, including milk, yogurt, margarines, bread and even chocolate, that are fortified with EPA and DHA. There’s approximately 30 mg to 100 mg of EPA and DHA per serving in fortified foods and beverages. Remember, you need a minimum of 250 mg to 500 mg of EPA and DHA per day.
Locating the EPA and DHA levels on food and beverage packaging can be a little tricky. If it is not found on the Nutrition Facts panel itself, you can often find it on the front of the package or by reading the back and side panels.
Tip: Many products will tout omega-3s on the front of the package, but be sure you’re selecting fortified foods and beverages with two specific omega-3s – EPA and DHA – because of their heart, brain and eye health benefits. Learn the differences.