You can get adequate amounts of omega-3s by eating a variety of foods, including the following: Omega-3s are found naturally in some foods and are added to some fortified foods. The amount you need depends on your age and sex. Average daily recommended amounts for ALA are listed below in grams (g). How much omega-3s do I need?Įxperts have not established recommended amounts for omega-3 fatty acids, except for ALA. Omega-3s also provide calories to give your body energy and have many functions in your heart, blood vessels, lungs, immune system, and endocrine system (the network of hormone-producing glands). DHA levels are especially high in retina (eye), brain, and sperm cells. Omega-3s are important components of the membranes that surround each cell in your body. Therefore, getting EPA and DHA from foods (and dietary supplements if you take them) is the only practical way to increase levels of these omega-3 fatty acids in your body. Your body can convert some ALA into EPA and then to DHA, but only in very small amounts. DHA and EPA are found in fish and other seafood.ĪLA is an essential fatty acid, meaning that your body can’t make it, so you must get it from the foods and beverages you consume. ALA is found mainly in plant oils such as flaxseed, soybean, and canola oils. The three main omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Omega-3 fatty acids are found in foods, such as fish and flaxseed, and in dietary supplements, such as fish oil. What are omega-3 fatty acids and what do they do? For more in-depth information, see our health professional fact sheet on Omega-3 Fatty Acids. This is a general overview of Omega-3 Fatty Acids. Where can I find out more about omega-3s?.Do omega-3s interact with medications or other dietary supplements?.What are some effects of omega-3s on health?.What happens if I don't get enough omega-3s?.What kinds of omega-3 dietary supplements are available?.What are omega-3 fatty acids and what do they do?.
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