List of omega-3 fatty acids
Omega-3 fatty acids, also called ω−3 fatty acids or n−3 fatty acids,[1] are polyunsaturated fatty acids (PUFAs). Omega−3 fatty acids are important for normal metabolism.[2]
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 fatty acids, EPA (20 carbons and 5 double bonds) and then from EPA, the most crucial, DHA (22 carbons and 6 double bonds).[2]
List of Omega-3 fatty acids
Common name | Lipid name | Chemical name |
---|---|---|
α-Linolenic acid (ALA) | 18:3 (n−3) | octadeca-9,12,15-trienoic acid |
Stearidonic acid | 18:4 (n−3) | octadeca-6,9,12,15-tetraenoic acid |
Eicosatetraenoic acid | 20:4 (n−3) | eicosa-8,11,14,17-tetraenoic acid |
Eicosapentaenoic acid (EPA) | 20:5 (n−3) | eicosa-5,8,11,14,17-pentaenoic acid |
Docosapentaenoic acid | 22:5 (n−3) | docosa-7,10,13,16,19-pentaenoic acid |
Docosahexaenoic acid (DHA) | 22:6 (n−3) | docosa-4,7,10,13,16,19-hexaenoic acid |
List of Foods with Omega-3 fatty acids
Common name | grams omega−3 |
---|---|
Flax | 11.4 [5] |
Hemp | 11.0 |
Herring, sardines | 1.3–2 |
Mackerel: Spanish/Atlantic/Pacific | 1.1–1.7 |
Salmon | 1.1–1.9 |
Halibut | 0.60–1.12 |
Tuna | 0.21–1.1 |
Swordfish | 0.97 |
Greenshell/lipped mussels | 0.95[5] |
Tilefish | 0.9 |
Tuna (canned, light) | 0.17–0.24 |
Pollock | 0.45 |
Cod | 0.15–0.24 |
Catfish | 0.22–0.3 |
Flounder | 0.48 |
Grouper | 0.23 |
Mahi mahi | 0.13 |
Red snapper | 0.29 |
Shark | 0.83 |
King mackerel | 0.36 |
Hoki (blue grenadier) | 0.41[5] |
Gemfish | 0.40[5] |
Blue eye cod | 0.31[5] |
Sydney rock oysters | 0.30[5] |
Tuna, canned | 0.23[5] |
Snapper | 0.22[5] |
Mutton | 0.12[6] |
Eggs, large regular | 0.109[5] |
Strawberry or Kiwifruit | 0.10-0.20 |
Broccoli | 0.10-0.20 |
Barramundi, saltwater | 0.100[5] |
Giant tiger prawn | 0.100[5] |
Lean red meat | 0.031[5] |
Turkey | 0.030[5] |
Milk, regular | 0.00[5] |
List of Omega-3 oils
Oil | Diet type | ω−3 content |
---|---|---|
Avocado oil | Fruit/Vegetable | 0.03% |
Olive oil | Fruit/Vegetable | 0.7% |
Linseed oil | seed | 51.9% – 55.2% |
Hemp oil | Seed | 22% |
Walnut oil | Seed | 14% |
Canola oil | seed | 9% - 11% |
Soybean oil | seed | 7% - 10% |
Mustard oil | Seed | 6% |
Pumpkin seed oil | seed | 0.01% - 15% [7] |
Algae oil | Seaweed/Kelp (Veg) | |
Fish oil | Seafood (nonveg) | |
Cod liver oil | Seafood (nonveg) | |
Shark liver oil | Seafood (nonveg) | |
Seal oil | Pinniped(nonveg) | |
Krill oil | Seafood (nonveg) |
See also
References
- ↑ "Omega−3 fatty acids, fish oil, alpha-linolenic acid: Related terms". Omega−3 fatty acids, fish oil, alpha-linolenic acid. Mayo Clinic. Retrieved June 20, 2014.
- 1 2 "Omega−3 Fatty Acids and Health: Fact Sheet for Health Professionals". US National Institutes of Health, Office of Dietary Supplements. 2 November 2016. Retrieved 5 April 2017.
- ↑ "Fish, Levels of Mercury and Omega−3 Fatty Acids". American Heart Association. Retrieved October 6, 2010.
- ↑ Kris-Etherton, PM; Harris, WS; Appel, LJ (2002). "Fish Consumption, Fish Oil, Omega−3 Fatty Acids, and Cardiovascular Disease". Circulation. 106 (21): 2747–57. doi:10.1161/01.CIR.0000038493.65177.94. PMID 12438303.
- 1 2 3 4 5 6 7 8 9 10 11 12 13 14 "Omega−3 Centre". Omega−3 sources. Omega−3 Centre. Archived from the original on 2008-07-18. Retrieved 2008-07-27.
- ↑ "Lamb, grass-fed". www.whfoods.com.
- ↑ Murkovic, M.; Hillebrand, A.; Winkler, J.; Leitner, E.; Pfannhauser, W. (1 September 1996). "Variability of fatty acid content in pumpkin seeds (Cucurbita pepo L.)". Zeitschrift Fur Lebensmittel-Untersuchung Und -Forschung. 203 (3): 216–219. PMID 8873459.
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