Omega-3 fatty acids are polyunsaturated fatty acids (PUFAs). Omega−3 fatty acids are important for normal metabolism.
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).
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 Common name grams omega−3 Flax 11.4 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 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 Gemfish 0.40 Blue eye cod 0.31 Sydney rock oysters 0.30 Tuna, canned 0.23 Snapper 0.22 Mutton 0.12 Eggs, large regular 0.109 Strawberry or Kiwifruit 0.10-0.20 Broccoli 0.10-0.20 Barramundi, saltwater 0.100 Giant tiger prawn 0.100 Lean red meat 0.031 Turkey 0.030 Milk, regular 0.00
List of omega-3 oils
Oil Diet type ω−3 contentAvocado oilFruit/Vegetable0.03%Olive oilFruit/Vegetable0.7%Linseed oil/Flaxseed oilSeed51.9% – 55.2%Hemp oilSeed22%Walnut oilSeed14%Canola oilSeed9% - 11%Soybean oilSeed7% - 10%Mustard oilSeed6%Pumpkin seed oilSeed0.01% - 15% Algae oilAlgae/KelpFish oilFishCod liver oilFishShark liver oilFishSeal oilPinnipedKrill oilKrillPerilla oilSeed
See also Fatty acid Essential fatty acid Essential nutrient
References