Omega 3 Fatty Acids Sources List

Omega 3 fatty acids also called ω 3 fatty acids or n 3 fatty acids are polyunsaturated fatty acids pufas.

Omega 3 fatty acids sources list. The overall ratio of omega 6 omega 3 fatty acids in the current north american diet ranges from 6 1 to approximately 10 1. Here are the 7 best plant sources of omega 3s. Omega 3 fatty acids are essential healthy fats procured from various food sources. Omega 3 fatty acids are important for normal metabolism.

Similarly epa is known as c20 5n 3 and dha as c22 6n 3. Selected food sources of a linolenic acid ala are given in table 2. They are best with minimal processing and those that require cooking should be. The adequate intake ai for omega 3 fats is 1600mg per day.

The foods on this list are good sources of omega 3 fatty acids folate folic acid vitamin d or vitamin b12 all of which are backed by scienti c research to a ect brain health but not replace treatment for mental health disorders. Ala for example is known as c18 3n 3 because it has 18 carbons and 3 double bonds and is an n 3 or omega 3 fatty acid. These nutritious fats provide help in improving the digestive system proper functioning of nervous system and offers protection to the skin. The following types of fish are some of the best sources of these fatty acids.

For each fish. Some of the common plant oils have significant levels of ala e g 7 by weight in soybean oil 10 in canola oil and approximately 20 in hemp oil. 1 086 mg per tablespoon 14 3 grams or 6 786 mg per 3 5 ounces 100 grams 17 9. For more see the list of foods with a high omega 3 to omega 6 ratio and the complete list of over 200 foods high in omega 3s.

Mammals are unable to synthesize omega 3 fatty acids but can obtain the shorter chain omega 3 fatty acid ala 18 carbons and 3 double bonds through diet and use it to form the more important long chain omega 3. Omega 3 fatty acids are very good for your health but it can be hard to get enough if you don t eat fish. Omega 6 fatty acids omega 6s have a carbon carbon double bond that is six carbons away from the methyl end of the fatty acid chain. Bluefin tuna is one of the fattiest varieties and per 3 5 oz 100 gram cooked serving it offers 1 710 mg of omega 3 this popular fatty fish also contains significant amounts of vitamin b12 with 100 grams providing 453 of the daily value for the nutrient 15 16.

10 tuna bluefin tuna is one of the best dietary sources of omega 3 but there are many different species of tuna.