Omega-3 fatty acids, a type of polyunsaturated fat, play an important role in neurological growth and development, and may reduce your risk of coronary heart disease. Monounsaturated and polyunsaturated fats can boost the anti-inflammatory qualities of high-density lipoprotein cholesterol, or "good" cholesterol. Omega-3 fatty acids can improve the ratio of low-density lipoprotein, or "bad" cholesterol, to HDL cholesterol in your blood. The Institute of Medicine provides Adequate Intake values for omega-3 acid for each age group and sex. Use these values as a goal for daily omega-3 intake.
Adequate Daily Intake
The Institute of Medicine recommends a daily intake of omega-3 fatty acids of 0.7 g for children ages 1 to 3 and 0.9 g for children ages 4 to 8. Males over the age of 8 should get more omega-3 acid than females over the age of 8. Males ages 9 to 13 should get 1.2 g, and males ages 14 and over should get 1.6 g. Females ages 9 to 13 should get 1.0 g, and females ages 14 and over should get 1.1 g. Pregnant women should consume 1.4 g per day, and breast-feeding women 1.3 g.
Food Sources
Food sources of omega-3 polyunsaturated fats include trout, herring, salmon, fish oil capsules, soybean oil, canola oil, walnuts, flaxseed and flaxseed oil. Fish sources of omega-3 fatty acids may provide the greatest health benefits, suggests the Centers for Disease Control and Prevention. One 3-oz. serving of chum or sockeye salmon provides 0.68 g of omega-3 acid, one serving of pink salmon provides 1.09 g and one serving of Chinook salmon provides 1.48 g. One serving of farmed rainbow trout provides 0.98 g.
Percentage of Daily Calories
Polyunsaturated fats, including omega-3 and omega-6 fatty acids, should account for no more than 10 percent of your total daily calories. Each 1 g of fat contains 9 calories. Food sources of omega-6 fatty acids include soybean oil, corn oil and safflower oil.
Other Fats
Your total fat intake should account for 25 to 35 percent of your daily calories. Monounsaturated fats should account for no more than 20 percent of your total daily calories. Food sources of monounsaturated fats include olive oil, canola oil, nuts, nut butters, avocados and olives. Saturated fats, such as those found in fatty meats, poultry skins, egg yolks, butter, whole milk products and coconut oil, should account for less than 7 percent of your total calories. Avoid trans fat as much as possible.
References
- Institute of Medicine; Dietary Reference Intakes: Macronutrients
- MyPyramid.gov; Why Is It Important to Make Lean or Low-Fat Choices From the Protein Foods Group?; February 2011
- Cleveland Clinic: Nutrition -- Cholesterol Guidelines
- MayoClinic.com; HDL Cholesterol: How to Boost Your "Good" Cholesterol; July 2010
- Centers for Disease Control and Prevention; Polyunsaturated and Monounsaturated Fats; February 2011
- "Circulation"; Fish Consumption, Fish Oil, Omega-3 Fatty Acids, and Cardiovascular Disease; Penny M. Kris-Etherton, et al.; November 2002
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