DIET

Omega 3: EPA and DHA

Specifically, the fatty acids called Omega 3, such as DHA (Docosahexaenoic Acid) and EPA (Eicosapentaenoic Acid) are essential for proper organ functioning. For example, DHA fatty acid is an essential nutrient in the brain and retina. Both require high concentrations of DHA to provide optimal mental and visual performance.

An adequate supply of essential fatty acids in children and adults helps to health deficiencies.

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How do we obtain fatty acids for our body?

The EFSA (European Food Safety Authority) and American Heart Association dietary guidelines recommend 250-500 mg EPA + DHA per day. However, the human body is unable to synthesize these essential polyunsaturated fatty acids and, consequently, we rely on our diet and supplements to obtain them.

The main dietary vegetable sources of essential fatty acids are: for Linoleic Acid (LA), cereals (like sesame), and most vegetable oils such as sunflower, safflower, and corn; and for Alpha-Linolenic Acid (ALN), canola oil, flaxseed oil, flaxseed and rapeseed oils, walnuts (such as macadamia nuts), and green leafy vegetables such as purslane.

Fatty fish, rich in Omega-3 polyunsaturated fatty acids, are an excellent source of protein and minerals and an essential food in heart-healthy diets.

Omegas

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