Omega-3 In The Spotlight
In this world full of controversy about food and nutrition :), I recently read an article about “Nutrition facts that everybody agrees” and the second “item” on the list was omega-3 fatty acids, about how important they are and that usually people don’t get enough of it. (https://www.healthline.com/nutrition/top-10-nutrition-facts#TOC_TITLE_HDR_2). I think this topic deserves some attention and explanations.
Omega-3 is associated with brain, heart and vessel health and it is linked to many other health benefits (https://www.healthline.com/nutrition/17-health-benefits-of-omega-3).
Omega-3 fats are easily damaged by cooking and food processing and many times they are excluded on purpose from convenience foods (Patrick Halford - The Optimum Nutrition Bible). If we dig a little bit deeper we find out about the omega-3 fatty acids the following: you can look at alpha-linolenic acid (ALA) as the first type of omega-3 acids and the starting point for the eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which we can look as the second and third types of omega-3 fatty acids. In our body ALA needs to be converted into EPA and DHA in order to be used. ALA comes from seed oils like flax, hemp and pumpkin but keep in mind that the in the human body only 3% to 10% of this oil are converted into EPA and DHA (Patrick Halford - The Optimum Nutrition Bible). So yes the conversion process from ALA in EPA and DHA is kind of inefficient. But the good news is that we can take important EPA and DHA quantities directly from fatty fish like salmon, mackerel, sardines, fish oils and some algal oils and of course supplements. Other sources of EPA and DHA are meat and eggs.
Recommended breakdown of fat intake
Most authorities agree to the fact that no more than a third of the fats should come from saturated fats and at least one third should come from polyunsaturated fatty acids. The remaining third will be then from monounsaturated fats. While saturated and monounsaturated fats are not essential nutrients (they can be produced in the body), polyunsaturated fats and oils are essential and we need to take them from food or supplements. (Patrick Halford - The Optimum Nutrition Bible)
How much omega-3 do we need ?
The RDA (Recommended Dietary Allowance) for EPA and DHA. Most health organizations recommend a minimum of 250–500 mg combined EPA and DHA each day for healthy adults with a maximum limit of 4000 mg. (https://www.healthline.com/nutrition/how-much-omega-3#general-guidelines). You can also check the US National Institute Guidelines (https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/).
So for example eating two portions of fatty fish per week can help you reach those values. You might also check out this list. (https://www.healthline.com/nutrition/12-omega-3-rich-foods#1.-Mackerel-(4,580-mg-per-serving))
Mackerel - 4,580 mg of EPA and DHA (combined) in 3.5 oz (100 g)
Salmon - 2,150 mg of EPA and DHA (combined) in 3.5 oz (100 g)
Cod Liver Oil - 2,438 mg of EPA and DHA (combined) per tablespoon
Herring - 2,150 mg of EPA and DHA (combined) in 3.5 oz (100 g)
Oysters - 329 mg of EPA and DHA (combined) in 6 raw eastern oysters, or 391 mg per 3.5 oz (100 g)
Sardines - 1,463 mg of EPA and DHA (combined) per cup (149 g) of canned Atlantic sardines, or 982 mg per 3.5 oz (100 g)
Anchovies - 411 mg of EPA and DHA (combined) per 5 anchovies (20 g), or 2,053 mg per 3.5 oz (100 g)
Caviar - 1,046 mg of EPA and DHA (combined) per tablespoon (16 g), or 6,540 mg per 3.5 oz (100 g)
Flaxseed - 2,350 mg of ALA per tablespoon (10.3 g) of whole seeds, or 7,260 mg per tablespoon (13.6 g) of oil
Chia Seeds - 5,050 mg of ALA per oz (28 g)
Wallnuts - 2,570 mg of ALA per oz (28 g), or about 14 walnut halves
Soybeans - 670 mg of ALA in 1/2 cup (47 g) of dry roasted soybeans, or 1,440 mg in 3.5 oz (100 g)
