Monday, March 11, 2013


Suggested Intakes of Omega 3
Various sources

Up to 12 Months
Breastfeeding women should aim to consume at least 300mg of DHA daily, according to the International Society for the Study of Fatty Acids, because of its importance in baby's eyesight and mental development. Breastfeeding mothers taking omega-3 are able to pass a decent supply through breastmilk for their babies. Formula-fed babies may obtain Omega 3 from an enriched formula or babies younger than 1 year of age can be given up to 500 mg daily.

Ages 1 to 4
Toddlers between the ages of 1 and 4 years old can have up to 700 mg a day in their diets.

Ages 4 to 9
Children between the ages of 4 and 9 years old should be given 900 mg every day.

Ages 9 to 13
Pre-teens need to consume 1200 mg of omega-3 fatty acids every day.

Age 13+
During adolescence, there are a number of hormonal changes taking place, in particular a hormone called androgens can cause acne, but Omega 3s help to inhibit the production of androgens and therefore combat acne. Teenagers should take 1600mg a day.

People prone to depression are encouraged to take at least 1000mg Omega 3 every day, particularly those high in EPA. Normal healthy individuals should still be consuming a target of 650 mg Omega 3 daily.

Warning: For all ages and conditions, an upper limit of 3000 mg a day is recommended, because a side effect of too much could be a thinning of the blood.

Source: US Food and Nutrition Board, the Food and Drug Administration,

Here are the foods that are very high in Omega-3 (in order of strength):
Flax Seeds, Walnuts, Salmon, Sardines, Soybeans, Halibut, Scallops, Shrimp, Tofu, Tuna.

An average 185g tin of Tuna (skipjack, packed in water, not oil as this drains Omega 3) contains up to 2700mg of omega 3, of which EPA is 700mg and DHA 2000mg. So if a child eats a tuna sandwich with 20% of a tin, they would get 480mg omega 3, 140 EPA and 400 DHA. The US Department of Agriculture's website recommends an upper limit of two full cans of tuna per week for pregnant or breast-feeding women because of its mercury content.

A average 3oz portion of cooked salmon provides 1564 mg of omega-3, including 349 mg of EPA and 1215 mg of DHA. A 3 oz.

A 6 oz. serving of sardines packed in oil contains around 1680 mg of omega-3 acids, including 800 mg of EPA and 860 mg of DHA.

A 4oz serving of Mackerel (smoked or canned in water) contains around 1673mg omega 3, of which 1195g DHA and 653g EPA.

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1 comment:

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