- DHA contributes to the maintenance of normal vision
- DHA contributes to maintenance of normal brain function
- DHA maternal intake contributes to the normal development of the eye of the foetus and breastfed infants
- DHA and EPA contribute to the maintenance of normal blood pressure
- DHA and EPA contribute to the normal function of the heart
- ALA contributes to the maintenance of normal blood cholesterol levels
Food Serving grams Salmon, Atlantic (half fillet, grilled) 3.89 Mackerel, Pacific (1 fillet, grilled) 3.25 Sardine oil (1 tablespoon) 2.83 Salmon, Chinook (half fillet, grilled) 2.68 Cod liver oil (1 tablespoon) 2.43 Salmon, pink (half fillet, grilled) 1.6 Herring oil (1 tablespoon) 1.43 Sardines, canned in oil (approx. 3 ounces) 0.90 White tuna, canned in water (approx. 3 ounces) 0.73
Source: National Agriculture Library, U.S. Dept. of Agriculture
- Use cooking oils that are high in omega-3 fatty acids such as coconut or olive oil, which have much lower levels of omega-6 fatty acids.
- Eat plenty of fish, fruits and vegetables.
- Avoid hydrogenated oils (found in snacks such as crisps) and margarine.
- Avoid fried foods and foods containing trans fats (fast food, frozen pies, pizzas, cakes, doughnuts, biscuits, chocolate, cereals).
- Avoid cooking at high temperatures with olive oil, use coconut oil or coconut butter for roasting.
- Limit your consumption of red meat.