2/16/2019 10:04:37 AM

Omega 3 EPA/DHA

Health benefits of Omega 3 EPA/DHA:
Omega 3 intake from eating fish may significantly reduce your risk of heart disease, stroke and protect your brain


See the bottom of this page for the ingredients highest in omega 3 EPA/DHA

What is omega 3 EPA/DHA?

It is a fatty acid which is essential for human health and cannot be created by our bodies so must be obtained from our diets.

Why does it matter to me?

  • There have been a significant number of human studies into the benefits of this fatty acid providing strong evidence that consumption of omega 3 EPA/DHA is highly beneficial

  • Studies have shown that omega 3 EPA/DHA is important for skin health

  • Some human studies have shown that a higher intake of omega 3 (EPA/DHA) significantly reduces the risk of heart disease (specifically coronary heart disease).

  • Omega 3 DHA has been shown to have an indispensable role in the neuronal membrane, (part of our information processing system in the brain and spinal cord) - see 'brain health' link below
  • A recent UK study of 876 female twins showed that higher levels of DHA intake promoted a greater diversity of good gut bacteria, important in controlling inflammation and promoting overall good health. See link below

What different types of omega 3 are there?

In addition to its undifferentiated form there are 4 types of omega 3 that we get from our diets, EPA, DPA, DHA and ALA.

ALA is found mainly in plant foods (there is some in animal foods) and we need to convert this to the more powerful DHA form.

Most of the research has gone into DHA and EPA with little known about DPA omega 3.

The best source of omega 3 EPA/DHA is oily fish

Studies have also shown that people who eat fish (omega-3 EPA/DHA) regularly have a significantly reduced risk of having a stroke, eating fish even a little as once a month can protect against certain types of strokes.

Some studies have shown that a high intake of fish (omega-3) decreases the risk of Alzheimer’s disease and other types of dementia.

Increasing EPA/DHA intake may also be beneficial for individuals with type 2 diabetes.

Increasing EPA/DHA intake may also help with regulating inflammation helping with conditions like Rheumatoid arthritis.

Recent evidence has shown that omega 3 supplements may provide only minimal benefit, as the omega 3 from food is combined with many other nutrients, which contribute to the overall benefit of a diet rich in omega 3's. See link below to the Science Daily.

How much do I need?

The RDA for omega 3 EPA/DHA is taken from the recommendation made by the World Health Organisation of 0.5g per day.

Am I getting enough?

Want to check you are getting enough? If you are not a member of then get your free account here so you can track your food and benefit from daily, weekly and monthly reports. 

Review date: 8/1/2018
Next review date: 1/31/2019
Omega 3 EPA/DHA

Top 6 ingredients for Omega 3 EPA/DHA taking into account portion size and cooking retention factors

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Mackerel fillet - smoked

Mackerel fillet - smoked

4.38g = 876% of your RDA/RI
Mackerel fillet - salted

Mackerel fillet - salted

4.2g = 840% of your RDA/RI
Kipper - whole

Kipper - whole

3.74g = 748% of your RDA/RI


3.39g = 677% of your RDA/RI
Salmon cooked

Salmon cooked

3.2g = 639% of your RDA/RI
Salmon fish oil

Salmon fish oil

3.13g = 626% of your RDA/RI