Omega-3 fatty acids are essential fatty acids. They are necessary for proper body function and available through diet alone. According to the DHA EPA Omega-3 Institute, docosahexaenoic acid is the omega-3 fatty acid is regarded as the physiologically essential nutrient in the brain for normal functioning of neural tissue and in the retina of the eye for visual activity. Taking in the recommended dosage of DHA omega-3 fatty acids has been found to lower triglycerides, reduce the risk of death, heart attack, dangerous abnormal heart rhythms, and strokes in those with heart disease, delay the buildup of plaques and lower blood pressure slightly, according to the Mayo Clinic. DHA omega-3 fatty acids are found in several dietary sources.
Fish
The major dietary source of DHA omega-3 fatty acids is seafood. Cold water fish tend to have higher levels of DHA. Examples of high DHA fish include salmon, sardines, mackerel, anchovies, herring and tuna. Many fish also contain eicosapentaenoic acid, another omega-3 fatty acid. According to the DHA EPA Omega-3 Institute, the recommended intake for DHA and EPA combined is 500 mg per day. The American Heart Association recommends 900 mg daily for those with heart related health issues. Two 4-oz. servings of fish per week would meet the recommended intake.
Fish Oils
Fish oils are found in fish or dietary supplements. According to MedlinePlus, fish oil supplements are usually made from mackerel, herring, tuna, halibut, salmon, cod liver, whale blubber, or seal blubber. Supplements typically include vitamin E to prevent spoilage. Fish oils are used to treat various health conditions. Dosage recommendations differ depending on health issues. On average, 4 g of fish oils daily are recommended by MedlinePlus.
Exaggerated Egg Claims
Many egg producers claim that their eggs contain omega-3 fatty acids that can reduce the risk of heart disease. According to the Center for Science in the Public Interest, omega-3 eggs are low in DHA and EPA fatty acids, which are linked to a reduction in heart disease risk. Eggs advertised as being high in omega-3 eggs also cost more than eggs without heart health claims. CSPI states that eggs with the highest amount of DHA and EPA contain no more omega-3 fatty acids than 1.5 tsp. of salmon.
References
- DHA EPA Omega-3 Institute: Introduction to Omega-3
- American Heart Association: Re: 2010 Dietary Guidelines for Americans
- Mayo Clinic: Omega-3 fatty acids, fish oil, alpha-linolenic acid
- MedlinePlus: Fish Oil
- Center for Science in the Public Interest: Egg Producers Deceive Consumers Violate Law with Bogus Omega-3 Claims
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