Omega-3 Family:What food enrich of Omega3?

1.Introduction to Omega-3 Fatty Acids

Omega-3 fatty acids are essential polyunsaturated fats critical for heart health, brain function, and inflammation control. Since the body cannot produce them, they must be obtained through diet or supplements. There are three primary types:

• EPA & DHA: Predominantly found in seafood, directly used by the body for cardiovascular and neurological health.

• ALA: Plant-based Omega-3, converted by the body into EPA/DHA at low rates (typically <15%).
  Health organizations recommend:

• Daily intake: 250–500 mg EPA/DHA for adults.

• ALA: 1.1–1.6 grams daily (women/men).

2.Top Omega-3 Food Sources: Assay & Key Facts

Below is a comparison of the richest dietary sources, categorized by type. Values represent total Omega-3 content per 100g:

PS: Omega3 Raw material from " Marine source " from Joylife Nutripharma Inc

* Value extrapolated from per-tablespoon data in below website:

cn.go-travels.com/10284913-7-best-plant-based-sources-of-omega-3-fatty-acids

PS: Omega3 Raw material from "Natural source " from Joylife Nutripharma Inc

1) Prioritize Direct EPA/DHA Sources: Aim for 2 servings of fatty fish weekly (e.g., salmon, mackerel) to meet EPA/DHA needs.
2)Optimize Plant-Based ALA:

Combine ground flaxseeds/chia with Vit C-rich foods (e.g., berries) to enhance ALA conversion.
3) Use algae oil (200–300 mg DHA/tbsp) for a vegan EPA/DHA source.
4) Avoid Nutrient Loss:
Cook fish via steaming or baking; frying degrades Omega-3.
5) Store nuts/seeds in the dark to prevent oxidation.
6)Special Diets:
Vegetarians: Focus on chia, flax, walnuts, and algae supplements.
Low-Mercury Options: Choose sardines, anchovies, or salmon for children/pregnancy.
⚠ Caution: Cod liver oil excess may cause Vitamin A toxicity. Limit to 1 tbsp daily.