What are they? They are…
- Hard to pronounce!
- Eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). (These are the main Omega 3 fats).
- Beneficial to human health (especially EPA and DHA) as they can help with:
Reducing depression symptoms
Protecting against memory loss and dementia
Reducing the risk of heart disease, stroke, and cancer
Supporting a healthy pregnancy
Easing aching joints and inflammatory skin conditions
Where can they be found?
- EPA and DHA are found in cold-water fatty fish like salmon, tuna, sardines, herring, mackerel, swordfish, bluefish, cod, and fish oil supplements.
- ALA is found in plant products like flaxseed, walnuts, and canola oil.
How much omega 3 fat should I have?
The American Heart Association recommends that a healthy adult should aim to consume between 1-3 grams of omega 3 fats every day.
Eg. A four ounce portion of salmon provides 1.7g of omega 3 fats.
A four ounce portion of mackerel provides 2.2g of omega 3 fats
A one ounce serving of walnuts provides 2.6 g of omega 3 fats
A 1 tablespoon serving of flax seed oil provides 6.9 g of omega 3 fats
Click here for a more detailed list.