Omega-3 is a group of fatty acids that are unsaturated. It also includes eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA) . DHA is a fatty acid that is found in fish oil and has some major benefits to your health like alleviating the chances of heart problems by bringing the triglyceride levels down. DHA is also the chief fatty acid present in the brains of humans. Any deficiency in this has been related to decline in cognitive abilities and the possibility of Alzheimer’s disease.
The shortest fatty acid is and can mostly be found in plant related sources. DHA and EPA have been researched extensively and have been declared very beneficial for health. You can find these mostly in seafood. The body can process some part of the ALA that we eat from food into DHA and EPA, but still it is only in smaller amounts as compared to when you consume nutrition that is rich in DHA.
You can get DHA Omega 3 fatty acids from foods like:
- Salmon: This fish is known to have the highest portion of DHA even within other fishes. It offers a range of 2000 to 3000 milligrams in each serving of 6 ounces. Salmon that is found in the wild has more oil that is usable than the one that are farmed. The best type of salmon is the one from the Atlantic. Others like pink, Coho and sockeye are also pretty good.
- Bluefin or Albacore Tuna: Bluefin Tune in the fresh form has the largest amount of DHA among the tuna varieties. Tuna that is canned can also be good and may turn out to be more affordable. You can seek out white albacore tuna that has been canned in water as it has triple the DNA as compared to light tuna that is canned in water and 6 times the light tuna that is canned in oil.
- Swordfish: This fish also provides the valuable DHA, as much as 1390 mg per serving of 6 ounces. You need to cook the fish with a heating method which is dry. You can either bake or grill to get the best value out of it. It is best if expecting mothers and young kids keep away from this as it could contain high levels of mercury.