Odgovor So apr 29, 2017 18:57

Omega-3's are essential fatty acids

If you remember from yesterday's Food Fact Friday, Omega-3's are essential fatty acids that comes from your diet or in a supplement. I also mentioned that Alpha-Linolenic Acid (ALA), Eicosapentaenoic Acid (EPA), and Docosahexaenoic Acid (DHA) are among these Omega-3's, however not all sources of Omega-3's are created equal.

In the chain of events, ALA is broken down into EPA, which is then broken down into DHA. However, The conversion from ALA to EPA is estimated at 15% and the conversion from EPA to DHA is estimated to be less than 1%. We know that plant sources of Omega-3's including spaghetti squash, walnuts, and flax are high in ALA, but as you can see this may not be beneficial. Therefore, including more direct sources of EPA and DHA in your diet, such as fatty fish and fish oil supplements, would be optimal.

When looking to include more EPA and DHA in your diet opt for fatty fish such as salmon and tuna in 3-4oz servings, 2-3 times/week. However, if supplementing with fish oil look for a product containing 400-500mg of EPA and 200-300mg of DHA.

Research shows that Omega-3's, specifically DHA, increases cognitive performance, mood, and behavior. This effect can be enhanced when combining EPA and DHA with phospholipids such as Phosphatidylcholine and Phosphatidylserine. If you remember from last week's Supplement Saturday on Alpha-GPC, choline is required by the brain to produce acetylcholine and it is found in cell membranes. Therefore, supplementing with EPA, DHA, and Phosphatidylcholine may further increase its absorption and effects!

Kidd, P. M. (2007). Omega-3 DHA and EPA for Cognition, Behavior, and Mood: Clinical Findings and Structural-Functional Synergies with Cell Membrane Phospholipids. Alternative Medicine Review, 12(3), 207-227.:)
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