Health & Beauty

DHA Omega-3 Fatty Acids

DHA-Omega-3-Fatty-Acids

The best sources of DHA Omega-3 fatty acids

Food Serving (g)            
1 Salmon, fresh or canned 100 g (3 ½ oz) 0,5-1,5 g
2 Whitefish or mackerel (mackerel), baked 100 g (3 ½ oz) 1,2 g
3 Bluefin tuna baked 100 g (3 ½ oz) 1,1 g
4 Caviar black or red, granular 30 g (1 oz) 1,1 g
5 Atlantic herring and Pacific, baked 100 g (3 ½ oz) 0,9-1,1 g
6 Spotted mackerel (Atlantic), baked 100 g (3 ½ oz) 1,0 g
7 Sablefish smoked or baked 100 g (3 ½ oz) 0,9-1,0 g
8 Striped bass, tilefish, mackerel, swordfish, trout or bluefish, baked 100 g (3 ½ oz) 0,8 g
9 Tuna canned white flesh 100 g (3 ½ oz) 0,8 g
10 Cisco (lake herring), smoked 100 g (3 ½ oz) 0,7-0,8 g
11 Bar or smelt of America, baked 100 g (3 ½ oz) 0,6 g
12 Sardines, canned in oil 100 g (3 ½ oz) 0,6 g
13 Oysters steamed or boiled 100 g (3 ½ oz) 0,5-0,6 g
14 Pollock Atlantic Grilled 100 g (3 ½ oz) 0,5 g
15 Croca drum or Greenland halibut (turbot), baked or broiled 100 g (3 ½ oz) 0,4-0,5 g
16 Pollock Atlantic Grilled 100 g (3 ½ oz) 0,5 g
17 Croca drum or Greenland halibut (turbot), baked or broiled 100 g (3 ½ oz) 0,5 g
18 Wolf Atlantic sea, grilled 100 g (3 ½ oz) 0,4 g
19 Rogue (fish eggs) 30 ml (2 tbsp.) 0,4 g
20 Atlantic halibut or Pacific, toasted 100 g (3 ½ oz) 0,4 g

 

Bibliography

Mr. Desaulniers, Dubost, Mr. Food Composition Table. Volumes 1 and 2. Department of Nutrition, University of Montreal. c2003.
Health Canada. Canadian Nutrient File items, 2001 version b.
U. S. Department of Agriculture (USDA). National Nutrient Database for Standard Reference. (19 January 2011).
Health Canada, Canadian Nutrient File items, 2005 version.
Health Canada. Canadian Nutrient File items, 2010 version
Houde-Nadeau, Michele, Dietary Reference Intakes. (2004) In: Chagnon Decelles D Daignault Gélinas M, L Lavallée Côté et al. Nutrition Clinic Manual, 3rd ed. Montreal, Professional College of Dietitians of Québec, 1997.
And Institute of Medicine Food and Nutrition Board. Dietary refrence Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty acids, Cholesterol, Protein, and Amino acids. National Academy of Sciences, Washington, DC 2002. Pre-publication copy.
Health Canada, Office of Policy and Promotion Nutrition Directorate, Health Products and Food. Consumer’s Guide to the DRIs (Dietary Reference Intakes).
Health Canada. Dietary Reference Intakes, 2008 version.

About the author

Paul Morris

Paul Morris is an entrepreneur, consultant and author. He is an advisor at Xpert Automation, a tech-based business incubator focused on scalable startups, and founder of ContentFy.

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