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List of omega-3 fatty acids
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Omega-3 fatty acids, also called ω−3 fatty acids or n−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
| Common name | grams omega−3 | ||
|---|---|---|---|
| Flax | |||
| Hemp | |||
| Herring, sardines | |||
| Mackerel: Spanish/Atlantic/Pacific | |||
| Salmon | |||
| Halibut | |||
| Tuna | |||
| Swordfish | |||
| Greenshell/lipped mussels | |||
| Tilefish | |||
| Tuna (canned, light) | |||
| Pollock | |||
| Cod | |||
| Catfish | |||
| Flounder | |||
| Grouper | |||
| Mahi mahi | |||
| Red snapper | |||
| Shark | |||
| King mackerel | |||
| Hoki (blue grenadier) | |||
| Gemfish | |||
| Blue eye cod | |||
| Sydney rock oysters | |||
| Tuna, canned | |||
| Snapper | |||
| Mutton | |||
| Eggs, large regular | |||
| Strawberry or Kiwifruit | |||
| Broccoli | |||
| Barramundi, saltwater | |||
| Giant tiger prawn | |||
| Lean red meat | |||
| Turkey | |||
| Milk, regular |
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% |
| Algae oil | Algae/Kelp | |
| Fish oil | Fish | |
| Cod liver oil | Fish | |
| Shark liver oil | Fish | |
| Seal oil | Pinniped | |
| Krill oil | Krill | |
| Perilla oil | Seed |
References
References
- "Omega−3 fatty acids, fish oil, alpha-linolenic acid: Related terms". Mayo Clinic.
- (2 November 2016). "Omega−3 Fatty Acids and Health: Fact Sheet for Health Professionals". US National Institutes of Health, Office of Dietary Supplements.
- "Fish, Levels of Mercury and Omega−3 Fatty Acids". American Heart Association.
- "Omega−3 Centre". Omega−3 Centre.
- "Lamb, grass-fed".
- (1 September 1996). "Variability of fatty acid content in pumpkin seeds (Cucurbita pepo L.)". Zeitschrift für Lebensmittel-Untersuchung und -Forschung.
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