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Mammals are unable to synthesize omega−3 fatty acids, but can obtain the shorter-chain omega−3 fatty acid ALA (18 carbons and 3 double bonds) through diet and use it to form the more important long-chain omega−3 fatty acids, EPA (20 carbons and 5 double bonds) and then from EPA, the most crucial, DHA (22 carbons and 6 double bonds). [2]
“They contain ALA omega-3 fatty acids, which are especially good for brain function,” says Avena. One serving: A small handful (1.5 ounces) of nuts or 2 tablespoons of nut butter Aim for: 5 ...
Best Omega-3 and Omega-6 Foods If you want to get your omega-3 and omega-6s in, supplements are always a good option—but there are plenty of foods that have omega-3s and omega-6s, too. Here are ...
Docosahexaenoic acid (DHA) is an omega−3 fatty acid that is an important component of the human brain, cerebral cortex, skin, and retina. It is given the fatty acid notation 22:6( n −3) . [ 1 ] It can be synthesized from alpha-linolenic acid or obtained directly from maternal milk (breast milk), fatty fish, fish oil, or algae oil.
DHA, an important omega-3 fatty acid, is found concentrated in mammalian brains. For example, according to Nutrition Data, 85g (3 oz) of cooked beef brain contains 727 mg of DHA. [7] By way of comparison, the NIH has determined that small children need at least 150 mg of DHA per day, and pregnant and lactating women need at least 300 mg of DHA. [8]
Including both omega-3 and omega-6 fats in your diet may also lower the risk of certain cancers. A study of more than 250,000 participants linked omega-6 fats to a reduced risk of brain, bladder ...
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