Fruit as a source of Omega-3s? Yes, but...

Omega 3 also in fruits, but less than in fish

Fresh fruit can also be a source of Omega-3: These nutrients are found among the lipids found inavocados, a tropical fruit that is now also common on our tables. However, the amounts of Omega-3s found in this fruit are far lower than in fatty fish, such as salmon. Not only that, foods of animal origin provide the body with EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), the 2 fats that cells need: avocado, on the other hand, contains mainly ALA (alpha-linolenic acid).

Omega-3s and the importance of proper nutrition

Omega-3s are considered essential fatty acids: the body cannot synthesize them on its own, so it must introduce them through the diet. In particular, cells need EPA and DHA:

• EPA is mainly responsible for the cardiovascular benefits of Omega-3;
• DHA plays a key role in the development of the nervous system.

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 is only able to produce EPA and DHA from ALA, and the latter cannot be produced by cells. But the problems do not end there: the body's ability to convert ALA into EPA and DHA is low. Therefore, the best way to make up for Omega-3 deficiencies or to increase intake for preventive purposes is to choose foods rich in EPA and DHA.

What foods to choose?

Dietary sources of Omega-3 are diverse:

• Fatty fish that live in cold waters, such as salmon, tuna, mackerel and halibut, contain EPA and DHA;
• krill, a crustacean that lives in cold Arctic waters, also contains good amounts of fatty acids;
• plant sources such as walnuts and flaxseeds are generally rich in ALA.

Flaxseed oil is a substance whose benefits have emerged over the course of 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

In contrast, 85 grams of avocados provide 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 oily fish per week. This makes it easier to meet theAcceptable Macronutrient Distribution Ranges (the amount of a nutrient to be taken throughout the day) for Omega-3, which is 600 to 1,200 milligrams per day.

A fruit rich in good fats

Avocado remains a good source of "good" fats, although it is not the richest food in Omega-3. Compared to other fruits, it contains high amounts of lipids. An 85-gram serving corresponds to about 12.5 grams of fat, of which only 1.8 grams is health-damaging saturated fat. 8.4 grams correspond to monounsaturated fat, and unfortunately only 94 milligrams of ALA.