There are several foods and beverages, including milk, yogurt, margarine, bread and even chocolate, with omega-3s added to them. Eggs are another source of omega-3s when the hens are fed omega-3-rich diets. Foods and beverages may be formulated with an additional 30-100 mg of EPA and DHA per serving. Remember, you need a minimum of 250-500 mg of EPA and DHA per day.
Locating the EPA and DHA levels on food and beverage packaging can be a little tricky. It may be on the front of the package, but reading the ingredients list on the back or side of the package should be your best clue about the omega-3s used in the product.
Tip: Many products will tout omega-3s on the front of the package, but be sure you’re selecting foods and beverages formulated with EPA and/or DHA – because of their heart, prenatal, brain and eye health benefits.