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 (SDA)
|
18:4 (n−3)
|
octadeca-6,9,12,15-tetraenoic acid
|
| Eicosatetraenoic acid (ETA)
|
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 (DPA)
|
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
|
| Tetracosahexaenoic acid (Nisinic acid)
|
24:6 (n−3)
|
tetracosa-6,9,12,15,18,21-hexaenoic acid
|
List of foods with omega-3 fatty acids
Grams of omega−3 per 3 oz (85 g) serving[3][4]
| 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/Flaxseed 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
|
Algae/Kelp
|
| Fish oil
|
Fish
|
| Cod liver oil
|
Fish
|
| Shark liver oil
|
Fish
|
| Seal oil
|
Pinniped
|
| Krill oil
|
Krill
|
| Perilla oil
|
Seed
|
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.
- ^ a b "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. Archived from the original on July 9, 2010. 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. S2CID 6547417.
- ^ a b c d e f g h i j k l m n "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 für Lebensmittel-Untersuchung und -Forschung. 203 (3): 216–219. doi:10.1007/BF01192866. PMID 8873459. S2CID 158751.