Today,
more and more food products claim to be a good source of omega-3s, but not all
omega-3s are created equal. There are three major omega-3 fatty acids each with
distinct health benefits:
·
Eicosapentaenoic Acid
(EPA)
·
Alpha-Linolenic Acid
(ALA)
DHA –
Docosahexanoic Acid, a long chain omega-3 fatty acid, is the most abundant
omega-3 in the brain and eye. It is also an important structural component of
heart tissue and is naturally found in breast-milk.
How much DHA should you consume?
Several
expert bodies around the world have made recommendations for DHA intake among
various populations.
·
Pregnant and Nursing Women: 200mg/day
of DHA for pregnant and lactating women was the recommendation by a workshop
sponsored by the National Institutes of Health and International Society for
the Study of Fatty Acids and Lipids (NIH/ISSFAL).
·
Infants: A
workshop sponsored by the National Institutes of Health and International
Society for the Study of Fatty Acids and Lipids (NIH/ISSFAL), a joint Expert
Committee of the World Health Organization and Food and Agriculture
Organization (WHO/FAO) and the Child Health Foundation have all recommended the
inclusion of DHA and ARA in infant formula.
·
Children and Adults: 500mg/day
of DHA and EPA for healthy adults was the recommended intake suggested by the
International Society for the Study of Fatty Acids and Lipids (ISSFAL) for
heart health
v Eicosapentaenoic
Acid (EPA)
EPA – Eicosapentaenoic Acid, a long chain
omega-3 fatty acid, is important for human health. While EPA is not stored in
significant levels in the brain and eye, it plays a very important role in the
body, especially for heart health.
v Alpha-Linolenic
Acid (ALA)
ALA – Alpha-Linolenic Acid, an essential
fatty acid (EFA), is a shorter-chain omega-3 fatty acid that serves as a source
of energy for the body. It can also convert to EPA and DHA, but in very limited
amounts. ALA has been found to be beneficial for heart health.
On average, the typical Nigerian diet contains less than
100mg of DHA per day, well below the amount recommended by several expert
organizations around the world. Fortunately, as research continues to
demonstrate the importance of DHA, foods fortified with DHA are becoming
increasingly available making it easier to include in your daily diet.
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