"...all doctors should be able to diagnose and treat nutritional deficiencies."
Royal College of Physicians. Nutrition and Patients: A Doctor's Responsibility. London 2002
This page has been printed from the www.stewartnutrition.co.uk web site.
Essential Fatty Acids
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Essential Fatty Acids Omega-3
The omega-3 series essential fatty acids is one of the two families of EFAs which have structural and functional properties in the body. The parent omega-3 EFA is alpha-linolenic acid, ALA, which is converted in the body to EPA, eicosapentaenoic acid and then to DHA, docosahexaenoic acid. These latter two EFAs have a long chain carbon structure and are found in oily fish. They are not strictly essential as they can be made from the parent omega-3, ALA, but efficiency of production probably varies significantly from person to person and current UK guidelines recommend inclusion of at least one portion of oily fish in a person’s diet per week. However significant improvement in EFA status can be made by choosing good sources of land oils as well as eating oily fish.
| Adult Requirements and Intakes | Men |
Women |
| Estimated Average Requirements g/day | None set |
None set |
| Mean Intakes g/day – NDNS data | 2.27 |
1.71 |
Use of Omega-3 Supplements (Fish Oil Preparations) NDNS
Infants 1.5 to 4.5 yrs |
Children 4 to 18 yrs |
Adults 19 to 64 yrs |
Elderly – Free-living > 65 yrs |
Elderly – Institutional > 65 yrs |
|
|---|---|---|---|---|---|
| Males | 1% |
1% |
13% |
18% |
2% |
| Females | 1% |
14% |
22% |
2% |
Content of Individual Foods
| Food | EFA Omega-3 Content (mg) per 100g | |||
Total omega-3 |
Alpha-linolenic acid |
EPA |
DHA |
|
| Walnut Oil | 11.5 | 11.5 | 0 | 0 |
| Rapeseed oil | 9.6 | 9.6 | 0 | 0 |
| Olive oil | 0.7 | 0.7 | 0 | 0 |
| Sunflower oil | 0.1 | 0.1 | 0 | 0 |
| Cod liver oil | 24.4 | 1.1 | 10.8 | 8.3 |
| Blackcurrant seed oil | 15.1 | 12.4 | 0 | 0 |
| Evening Primrose oil | 0.12 | 0.12 | 0 | 0 |
| Borage Oil | 0.33 | 0.33 | 0 | 0 |
| Mackerel, raw | 2.78 | 0.22 | 0.71 | 1.1 |
| Herring, raw | 1.83 | 0.18 | 0.51 | 0.69 |
| Sardines, tinned in tomato | 2.11 | 0.16 | 0.89 | 0.68 |
| Pilchards, tinned in tomato | 2.97 | 0.07 | 1.117 | 1.2 |
| Sprats, raw | 2.68 | 0.08 | 0.93 | 1.35 |
| Cod, raw | 0.26 | Trace | 0.08 | 0.16 |
| Haddock, raw | 0.17 | Trace | 0.05 | 0.1 |
| Plaice, raw | 0.32 | 0 | 0.16 | 0.1 |
| Mussels, boiled | 0.68 | 0.02 | 0.41 | 0.16 |
| Crab, boiled | 1.1 | 0.02 | 0.47 | 0.45 |
| Prawns, frozen, raw | 0.11 | 0 | 0.06 | 0.04 |
| Tinned tuna in brine | 0.17 | 0 | 0.02 | 0.14 |
| Fresh tuna, bluefin, raw^ | 0.16 | 1.14 | ||
| Fresh tuna, skipjack, raw^ | 0.071 | 0.185 | ||
^ United States Department of Agriculture National Nutrient Database, Standard Release 20.
www.ars.usda.gov/Aboutus/docs.htm?docid=6300
Essential Fatty Acids Omega-6
The omega-6 series essential fatty acids is one of the two families of EFAs which have structural and functional properties in the body. The parent omega-6 EFA is linoleic acid, LA, which is converted in the body to GLA, gamma-linolenic acid and then to AA, arachidonic acid. These latter two EFAs have a long chain carbon structure and are found in certain oils and meat respectively. They are not essential as they can be made from the parent omega-3, ALA, but efficiency of production probably varies significantly from person to person. However significant improvement in EFA status can be made by choosing good sources of land oils and not having an excessive intake of saturated fats from animal sources or trans fats from baked goods which have adverse effects upon cardiovascular health in particular.
| Adult Requirements and Intakes | Men |
Women |
| Estimated Average Requirements g/day | None set | None set |
| Mean Intakes g/day – NDNS data | 12.9 | 11.1 |
Use of Omega-6 Supplements (Evening Primrose and Borage Oil Preparations) NDNS
Infants 1.5 to 4.5 yrs |
Children 4 to 18 yrs |
Adults 19 to 64 yrs |
Elderly – Free-living > 65 yrs |
Elderly – Institutional > 65 yrs |
|
| Males | None | <1% | 1% | 1% | None |
| Females | None | <1% | 9% | 2% | None |
Content of Individual Foods
| Food | EFA Omega-6 Content (mg) per 100g | |||
Total omega-6 |
Linoleic Acid |
Gamma-linolenic Acid |
Arachidonic Acid |
|
| Walnut Oil | 58.4 | 58.4 | 0 | 0 |
| Rapeseed oil | 19.7 | 19.7 | 0 | 0 |
| Olive oil | 7.5 | 7.5 | 0 | 0 |
| Sunflower oil | 63.2 | 63.2 | 0 | 0 |
| Evening Primrose oil | 76.9 | 68.8 | 8.12 | 0 |
| Cod liver oil | 3.5 | 2.6 | 0 | 0.9 |
| Mackerel, raw | 0.21 | 0 | 0 | |
| Herring, raw | 0.32 | 0.29 | 0 | 0.04 |
| Sardines tinned in tomato | 1.04 | 0.96 | 0.02 | 0.04 |
| Tinned tuna in brine | 0.04 | 0.01 | 0 | 0.02 |
| Almonds | 10.2 | 10.2 | 0 | 0 |
| Walnuts | 39.3 | 39.3 | 0 | 0 |
| Hazelnuts | 6.5 | 6.5 | 0 | 0 |
| Peanuts | 12.8 | 12.7 | 0 | 0 |
| Sunflower seeds | 28.1 | 28.1 | 0 | 0 |
| Pumpkin seeds | 21.6 | 21.6 | 0 | 0 |
| Evening primrose oil | 76.9 | 68.8 | 8.12 | 0 |
| Blackcurrant seed oil | 60 | 45.4 | 14.6 | 0 |
| Borage oil | 55.9 | 35.3 | 20.4 | 0 |
| Sunflower oil margarine | 33.4 | 33.3 | 0 | 0 |
| Lard | 9.16 | 8.54 | 0.06 | 0.11 |
| Eggs, chicken | 1.61 | 1.6 | 0 | 0 |
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