Omega 3 fatty acid quiz

Omega 3 fatty acids are ‘good’ fats. They are important to the functioning and maintenance of the brain, eyes and nerves, and their cardiovascular benefits may include helping to lower blood pressure, cholesterol and triglyceride levels, and reducing risk of blood clots and stroke.

The three types of omega 3 fatty acids are ALA, DHA and EPA. ALA (alpha linolenic acid) comes mostly from plant sources, while DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) are found mostly in fish and other marine sources. Most of the health benefits associated with omega 3s are associated with DHA and EPA.

Most of the health benefits linked to omega 3s are associated with DHA and EPA – the kinds found in fish. However, only ALA is classified as an “essential” fatty acid (one that the body needs, but can’t make by itself). The body can convert ALA into DHA and EPA, so DHA and EPA are not officially “essential” (but the conversion rate is not very high, so it’s a good idea to include DHA and EPA sources in your diet). Because AHA is the official essential fatty acid, there is a formally recommended daily intake amount: 1.1 grams per day for women, 1.6 grams per day for men. There is no formal recommendation for EPA and DHA intake.

Fourteen walnut halves have 2.6 grams of ALA. One tablespoon of ground flax seed has 1.2 grams of ALA. Natural soy products and canola oil also contain ALA. Fortified omega 3 eggs may also contain ALA, but you should check the label because the amount varies. It’s recommended that women get 1.1 grams of ALA per day (men should get 1.6 grams per day).

Although there is no formal recommendation for the amount of DHA and EPA that you should include in your diet, dietitians recommend two to three servings of fish per week. Salmon, herring, trout and sardines are good sources of DHA and EPA. Omega 3 eggs may also be good sources of DHA and EPA, but you should check the label because amounts vary.

You often pay a premium for foods fortified with omega 3, so be sure you’re getting value for the price. Look for products enriched with DHA and EPA, rather than ALA. Be sure that the amount of omega 3 is worthwhile. For example, milk fortified with omega 3 may only contain 10 milligrams of DHA per cup (for comparison, salmon contains 1,800 milligrams of DHA/EPA in a 90-gram/3-ounce serving).