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 (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

List of foods with omega-3 fatty acids

Grams of omega−3 per 3oz (85g) serving[3] [4]
Common namegrams omega−3
Flax11.4 [5]
Hemp11.0
Herring, sardines1.3–2
Mackerel: Spanish/Atlantic/Pacific1.1–1.7
Salmon1.1–1.9
Halibut0.60–1.12
Tuna0.21–1.1
Swordfish0.97
Greenshell/lipped mussels0.95[5]
Tilefish0.9
Tuna (canned, light)0.17–0.24
Pollock0.45
Cod0.15–0.24
Catfish0.22–0.3
Flounder0.48
Grouper0.23
Mahi mahi0.13
Red snapper0.29
Shark0.83
King mackerel0.36
Hoki (blue grenadier)0.41[5]
Gemfish0.40[5]
Blue eye cod0.31[5]
Sydney rock oysters0.30[5]
Tuna, canned0.23[5]
Snapper0.22[5]
Mutton0.12[6]
Eggs, large regular0.109[5]
Strawberry or Kiwifruit0.10-0.20
Broccoli0.10-0.20
Barramundi, saltwater0.100[5]
Giant tiger prawn0.100[5]
Lean red meat0.031[5]
Turkey0.030[5]
Milk, regular0.00[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

  1. "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.
  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.
  3. "Fish, Levels of Mercury and Omega−3 Fatty Acids". American Heart Association. Archived from the original on July 9, 2010. Retrieved October 6, 2010.
  4. 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.
  5. "Omega−3 Centre". Omega−3 sources. Omega−3 Centre. Archived from the original on 2008-07-18. Retrieved 2008-07-27.
  6. "Lamb, grass-fed". www.whfoods.com.
  7. 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.
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