Omega 3 Fats—The What, Where, and How Much

 

 

 

 

 

 

 

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.

How many of these foods do you eat?

One response to “Omega 3 Fats—The What, Where, and How Much

  1. Moreover, it has many other benefits such as

    1. Lowering your cholesterol level.
    2. Enhance the skin by reducing the appearance of wrinkles.
    3. Increase the skin moisture content.
    4. Helps in better brain function through more efficient neurotransmitters leading to improved concentration, memory.
    5. Helps to have more focus, color and clarity of vision.