Omega 3 fatty acids

What is Omega 3 fatty acids (DHA, EPA and ALA)?

Omega−3 fatty acids are polyunsaturated fatty acids (called PUFAs).

The three types of omega−3 fatty acids involved in human physiology are α-linolenic acid ALA, docosahexaenoic acid DHA and eicosapentaenoic acid EPA.

ALA is a predecessor to EPA and DHA, but the conversion rate in our bodies is tremendously low – often less than 1 % of ALA is transformed into EPA and DHA.

  • Fatty Acids
  • Name
  • Description
  • Features
  • Commonly found in
  • Common sources
  • Health Benefits
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What are Omega 3 Food Sources?

Please find below chart, detailing how much Omega 3 contain particular food items:

  • Salmon, Atlantic, farmed cooked, 85 g.
  • Salmon, Atlantic, wild, cooked, 85g
  • Egg, cooked (1 egg)
  • Sardines, canned in tomato sauce, drained (85 g)
  • Vegan omega 3 sources
  • Walnuts (28 g)
  • Flaxseed oil (1 tbsp)
  • Chia seeds (28 g)
  • Brussels Sprouts (44 g)
  • Hemp seeds (28 g)
  • Perilla Oil (14 g)

Source: USDA Database and nutritiondata.self.com

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How much is DHA & EPA is needed per day?

There isn’t a clear established recommended intake of omega 3’s, but most health organizations suggest getting around 500 mg of DHA and/or EPA every day for healthy adults.

GOED Omega 3 (Global Organization for EPA and DHA Omega 3)

In the year 2016 GOED published information detailing its new recommendations for daily intake of EPA and DHA. Earlier they recommended 250 mg dosage for adults, but after thorough research, they increased it to 500 mg. So, GOED’s recommendations are:

  • 500 mg of EPA and DHA for healthy adults;
  • 700 to 1000 mg for pregnant and breastfeeding women;
  • >1000 mg for additional health conditions such as high blood pressure or triglycerides.

Recommended daily intake depending on a health issue:

  • 1,000 mg of a combination of DHA and EPA for people with heart disease;
  • 2,000-4,000 mg of a combination of DHA and EPA for high triglycerides;
  • 500-2,500 mg may help reduce symptoms of depression and anxiety;

In case you look for the right supplement, you should read the label in a right way and ensure you are getting the correct amount of EPA & DHA. For instance, a 1000mg omega 3 fish oil capsule does not contain 1000mg of DHA and EPA. So, in our recommended Omega 3 product list we clearly stated separate EPA, and DHA amount, also EPA+DHA sum.

Source of amount of food


 

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