All oily fish contain omega 3 fats. You can choose from fresh, canned or frozen fish. The following are all good options. Oily fish are good for you in other ways too. They contain vitamins A and D and the B vitamins, and minerals including calcium (from the small bones), iodine, zinc, iron and selenium. These are nutrients that many of us don’t eat enough of. What about white fish and shell fish? Sustainability. Try to buy fish oil that the MSC, the Environmental Defense Fund, or a similar organization has certified. Small fish with short lifespans tend to be more sustainable. Both omega−6 and omega−3 fatty acids are essential: humans must consume them in their diet. Omega−6 and omega−3 eighteen-carbon polyunsaturated fatty acids compete for the same metabolic enzymes, thus the omega−6:omega−3 ratio of ingested fatty acids has significant influence on the ratio and rate of production of eicosanoids, a group of hormones intimately involved in the body's inflammatory and homeostatic processes, which include the prostaglandins, leukotrienes, and thromboxanes, among others. Altering this ratio can change the body's metabolic and inflammatory state. [42]

In the EU, the EFSA publishes the Dietary Reference Values (DRVs), recommending Adequate Intake values for EPA+ DHA and DHA: [56] Dietary Reference Values (DRVs) for EPA+DHA and DHA

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Processed fish oil. When fish oils are refined, food chemists often convert the triglycerides into ethyl esters, allowing them to adjust the concentration of DHA and EPA in the oil. In countries where people eat more oily fish, such as in the Mediterranean, Greenland and Japan, fewer people have heart disease compared to countries where people eat very little oily fish, such as the UK. Our bodies can make some EPA and DHA from ALA in the food we eat, but only a small amount. So, it’s good to eat foods that already contain them. AI, Adequate Intake

Omega 3 fats are a type of unsaturated fat– the type of fat that’s good for your cholesterol levels. The other main type of fat is saturated fats, which raise your cholesterol levels. For a heart-healthy diet, it’s good to swap saturated fats for unsaturated fats. There’s even evidence that post-natal depression is linked to low levels of omega-3 in the brain and tissues of the mother. In the expressions n−x or ω− x, the symbol is a minus sign rather than a hyphen (or dash), although it is never read as such. Also, the symbol n (or ω) represents the locant of the methyl end, counted from the carboxyl end of the fatty acid carbon chain. For instance, in an omega−3 fatty acid with 18 carbon atoms (see illustration), where the methyl end is at location 18 from the carboxyl end, n (or ω) represents the number 18, and the notation n−3 (or ω−3) represents the subtraction 18−3 = 15, where 15 is the locant of the double bond which is closest to the methyl end, counted from the carboxyl end of the chain. [20] pregnant and lactating women should aim to achieve an average dietary intake of at least 200 mg DHA/day"

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Depression is quite clearly tied to the way in which cells communicate with neurotransmitters such as dopamine and serotonin, which regulate the perception of emotions. An omega−3 fatty acid is a fatty acid with multiple double bonds, where the first double bond is between the third and fourth carbon atoms from the end of the carbon atom chain. "Short-chain" omega−3 fatty acids have a chain of 18 carbon atoms or less, while "long-chain" omega−3 fatty acids have a chain of 20 or more. The Canadian Food Inspection Agency has recognized the importance of DHA omega−3 and permits the following claim for DHA: "DHA, an omega−3 fatty acid, supports the normal physical development of the brain, eyes, and nerves primarily in children under two years of age." [18] Omega-3 fatty acids are present in foods, particularly fish and flaxseed. You can also get it from fish oil supplements, such as oil and capsules, too. These foods all contain Omega-3: 2 If you take medicines to thin your blood, such as aspirin, warfarin or heparin, speak to your doctor before taking fish oil supplements – as they can also thin your blood.