Omega-3 in Fish, Oily Fish Essential Fatty Acids, Eicosapentaenoic acid (EPA), Docosahexaenoic Acid (DHA) Omega 3 Fish Oils Diet Home – Diet Fat Index – Fats in Modern Diet – Good Fats to Eat – Healthy Cholesterol Levels
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Low Cholesterol Diet – Cholesterol in Foods – Cholesterol, Fat & Diet – Obesity Omega 3 Fish Oils Oily fish and omega-3 essential fatty acids
The omega-3 essential fatty acids in oily fish are called:
- Eicosapentaenoic acid (EPA) and,
- Docosahexaenoic acid (DHA).
EPA and DHA
EPA and DHA can be made by the body from the essential fatty acid alpha-linolenic acid (LNA) in flax and hemp oils, but sometimes this capacity is impaired, so oily fish remains the best source.
]]> ]]> Richest sources of EPA and DHA fish oils
The richest sources of EPA and DHA are high-fat (10-15 per cent), cold-water fish like salmon, sardines, mackerel, herring, trout and pilchards. EPA and DHA fatty acids make up 15-30 per cent of the oil content of these fish.
- Oily fish containing these important EPA and DHA fatty acids should be eaten regularly – preferably with their skins.
- Fresh wild fish are superior to fish harvested on fish-farms. This is because commercial fish foods contain less vitamin A and C, and less of the omega-3 fatty acids than ocean foods.
- Fresh fish is also superior in omega-3 fat content to frozen or canned varieties.
Omega-3 fish oils and diet nutrition
A diet which includes a regular supply of Omega-3’s seems to have several health benefits and no known disadvantages.
Omega-3 can reduce the risk of certain strokes by one-third
A recent study in the Journal of the Americal Medical Association found that women who ate five or more portions of fish every week cut their risk of having a certain type of stroke by one-third, compared to women who ate fish once a month or less.
It is thought this is because omega-3 fatty acids in oily fish make the blood less likely to clot.
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For optimum weight loss, reduce your overall fat/oil consumption to a sensible level: 25-30 percent of calories is very good; although 20-25 per cent is better; while fats expert Udo Erasmus advocates 15-20 per cent.
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