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
| 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 |
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.
- "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.
- "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.
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