![]() In other words, while it's always a good idea to eat fish twice per week, you may still need an omega-3 supplement to fill in the gaps. The 1 Nutrient for Brain Health As You Age, According to a Dietitian. In reality, the large majority (90%) 12 of Americans fail to consume the EPA and DHA equivalent of two servings of oily fish weekly, so high-quality fish oil supplements can play a key role in addressing this nutrient gap.* "The study supports the notion that EPA and DHA intake contributes to cardioprotection, and that whatever patients are getting through the diet, they likely need more,"* Lavie previously told mbg. According to the Food and Drug Administration, evidence that omega-3 fatty acids can help reduce high blood pressure or the risk for heart disease remains inconclusive. If you're vegan or vegetarian, Rossi recommends consuming a variety of plant-based omega-3 sources and considering fortified foods or supplements.Īnd even if you're not, Carl Lavie, M.D., author of a review published in Mayo Clinic Proceedings that looked at 40 clinical trials on omega-3s, says that you're likely still falling short. "The plant-based type of omega-3 (alpha-linolenic acid, or ALA) can be converted by our bodies into DHA and EPA. "Most of the health benefits of omega-3 have been linked to animal-based sources (docosahexaenoic acid, or DHA, and eicosapentaenoic acid, or EPA)," Megan Rossi, Ph.D., R.D., also known as the gut health doctor, previously told mbg. The short answer is: It depends what you're eating. Many researchers and clinicians wish there were daily requirements set because EPA and DHA are that important.Īs a general rule, plant-based foods are rich in ALA, while animal foods (aka marine origin), like seafood (especially fatty fish) and the algae these fish consume, are the best sources of EPA and DHA. However, since the conversion rate is so low 5 and varies widely (from 0.3 to 20%), it's a wise idea to get what you can from your food. ![]() Since the body has the ability to synthesize EPA and DHA from ALA in the liver (albeit inefficiently) there's no official recommended intake level set for these two fatty acids. "ALA is unique in that it is an essential fatty acid, meaning the body cannot produce it on its own," explains Maya Feller, M.S., R.D., CDN, registered dietitian nutritionist of Brooklyn-based Maya Feller Nutrition and mbg Functional Nutrition instructor.īecause of this, the Institute of Medicine recommends that adult women get 1.1 grams of ALA per day and adult men get 1.6 grams of ALA per day. Your body can technically make EPA and DHA from ALA (but this conversion process is very inefficient and limited), but ALA must come from the food you eat.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |