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 |
List of foods with omega-3 fatty acids
| 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 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 |