Nutrient
Omega-3 Fatty Acids
Recommended Daily Allowance: 1.1–1.6 g
Omega-3 are essential fatty acids (EPA, DHA, ALA). Critical for the brain, heart and reducing inflammation.
✅ Health Benefits
- Heart and vascular health
- Brain function and memory
- Reducing inflammation
- Joint health
- Eye health (retina)
- Fetal brain development
⚠️ Deficiency Signs
- Dry skin
- Concentration problems
- Joint pain
- Depression
- Poor night vision
🛑 Excess
- Increased bleeding (>3 g/day)
- Stomach upset
🏆 Top Sources in НейроДиет Database
Chia pudding (200g)
200g
5 g
200g
Mackerel (150g)
150g
3.75 g
150g
Herring (150g)
150g
3 g
150g
Walnuts (30g)
30g
2.7 g
30g
Canned mackerel (100g)
100g
2.5 g
100g
Trout baked (150g)
150g
2.25 g
150g
Trout (150g)
150g
2.25 g
150g
Assorted sashimi (150g)
150g
1.8 g
150g
Eel (100g)
100g
1.5 g
100g
Canned sardines (100g)
100g
1.5 g
100g
💡 Interesting Facts
- Salmon, herring, mackerel are the best EPA/DHA sources
- Flaxseed oil, chia, walnuts are ALA sources (plant form)
- ALA converts to EPA/DHA at only 5–10% efficiency
- Omega-6/Omega-3 ratio should be 4:1 (most people have 15:1)
Other Nutrients
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