Fruit as a Source of Omega-3? Yes, But...
Omega 3 Also in Fruit, but Less Than in Fish
Fresh fruit can also be a source of Omega 3: these nutrients are found among the lipids present in avocado, a tropical fruit now common on our tables. However, the amounts of Omega-3 in this fruit are much lower compared to fatty fish, such as salmon. Moreover, animal-based foods provide the body with EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), the two fats that cells need, whereas avocado mainly contains ALA (alpha-linolenic acid).
Omega-3 and the Importance of a Proper Diet
Omega-3 are considered essential fatty acids: the body cannot synthesize them independently, so they must be obtained through diet. In particular, cells need EPA and DHA:
- EPA is mainly responsible for the cardiovascular benefits of Omega-3;
- DHA plays a fundamental role in nervous system development.
The beneficial action of these fatty acids is not limited to these two aspects. Years of research have demonstrated their potential against inflammation and cancer. However, the body can only produce EPA and DHA starting from ALA, which cells cannot produce. Furthermore, the body’s ability to convert ALA into EPA and DHA is low. For this reason, the best way to compensate for Omega-3 deficiencies or to increase intake for preventive purposes is to choose foods rich in EPA and DHA.
Which Foods to Choose?
There are various dietary sources of Omega-3:
- fatty fish living in cold waters, such as salmon, tuna, mackerel, and halibut, contain EPA and DHA;
- krill, a crustacean living in cold Arctic waters, also contains good amounts of fatty acids;
- plant sources like walnuts and flax seeds are generally rich in ALA.
Flaxseed oil is a substance whose benefits have emerged in several studies. In fact, fish also contains a certain amount of ALA. For example, 85 grams of Atlantic salmon provides the body with the following amounts of fatty acids:
- 126 milligrams of ALA
- 733 milligrams of EPA
- 938 milligrams of DHA
While 85 grams of avocado provides only 94 milligrams of ALA. For this reason, the American Heart Association recommends increasing Omega-3 levels by eating about 2 servings of 100 grams of fatty fish per week. This way it is easier to meet the Acceptable Macronutrient Distribution Ranges (the recommended daily intake) for Omega-3, which is 600-1,200 milligrams per day.
A Fruit Rich in Good Fats
Avocado remains a good source of “good” fats, even though it is not the richest food in Omega-3. Compared to other fruits, it contains high amounts of lipids. A serving of 85 grams corresponds to about 12.5 grams of fat, of which only 1.8 grams are saturated fats, harmful to health. 8.4 grams correspond to monounsaturated fats, and unfortunately only 94 milligrams of ALA.
