You’ve heard of Omega-3’s and probably know that they’re good for you – but what exactly are they? What do they do? How much do you need?
• Lets start with this: Did you know that ALA. EPA. DHA. are all types of omega-3 fatty acids? • Lets break this down. There are ✌🏼 types of Essential Fatty Acids 1️⃣ ALA (alpha-linolenic acid…aka omega-3) and 2️⃣ Linoleic Acid (aka omega-6). • ALA can help your body maintain normal levels of cholesterol, ALA can be converted into EPA (eicosapentaenoic acid) and then ➡️ DHA (docosahexaenoic acid). EPA and DHA contribute to the normal functioning of the ♥️, brain, and 👀 contain the highest level of omega-3 in our bodies. • How much ALA is recommended per day?¹ 🚹 14+ yrs: 1.6g 🚺 14+ yrs: 1.1g • ⚠️ The kicker though is that our bodies are not very good at converting ALA → EPA and DHA. Consuming EPA and DHA from food or supplements is the best way to give our body these important fatty acids. • In the 🇺🇸 there are no recs for DHA and EPA, however, many other countries 🌍 & scientific experts 👩🏼🔬 support recommendations of 250, 500 or even 1000 mg per day. Based on all the science², a healthy adult should aim for 500mg of total DHA+EPA to lower their risk for heart disease. Pregnant 🤰or breastfeeding moms should aim for 250mg EPA + 450mg DHA. If you’re taking omega-3’s to help lower blood pressure or triglycerides aim for 1,000mg+ per day. • ALA-rich foods: flax seeds, chia seeds, soybean, canola, walnuts. • EPA + DHA foods: cold-water fatty 🐠 such as salmon, mackerel, tuna, herring, sardines, and algae. • Looking for a supplement? 💊 I really like these from NordicNaturals. Just sharing what I like, not getting 💰for this, but you do get a discount. #accountable #NoshItFoodFacts ___ ¹ IOM Food and Nutrition Board. Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids (macronutrients). 2005. ² GOED. Omega-3 Daily Intake Recommendations. © Elieke Kearns, PhD, RD and Nosh.it Food Facts, 2021. Unauthorized use and/or duplication of this content and/or photos without express and written permission from this site’s author is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Elieke Kearns, PhD, RD and Nosh.it Food Facts with appropriate and specific direction to the original content.
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