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Choose Healthy Fats- Omega 3 Fatty Acids
Omega 3 fatty acids are those type of fats that are the healthiest of all other types of fats. these are good for our heart and overall health. these help in reducing inflammation and prevent heart diseases.
What Is The Daily Intake Of Omega 3 Fatty Acids?
For plant based Omega 3s, the adequate intake is 1600 mg for males and 1100 mg for females.
Types Of Omega 3 Fatty Acids
There are three types of omega 3 fatty acids –
- Alpha-linolenic acid (ALA)
- Ecosapentaenoic acid (EPA)
- Docosahexaenoic acid (DHA)
All plant based oils contain ALA, whereas DHA and EPA re found only in fish and other seafood.
Food Sources Of Omega 3 fatty acids-
![](https://blog.nutritiousplate.co.in/wp-content/uploads/2024/05/images-1.jpg)
Food Sources Of ALA
Flaxseed
Chiaseeds
Walnuts
Soybeans
Quantity in mg
2350 mg
5050 mg
2570 mg
670 mg
Food Sources Of EPA and DHA
Mackerel
Salmon
Cod liver oil
Herring
Oysters
Sardines
Anchioves
Quantity in mg
4580 mg
2150 mg
2438 mg
2150 mg
329 mg
1463 mg
411 mg
Daily Recommended Intake Of EPA and DHA
Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA), both are required daily in the range of 250 – 500 mg/day.
CONCLUSION
Omega 3 fats are heart healthy and also reduces inflammation. these reduce the levels of LDL or bad cholesterol in the blood. Due to negligence, many of us suffer their deficiency in our bodies. Dha and EPA being the most important in a child’s mental and physical growth must be supplied in adequate levels daily.