http://lpi.oregonstate.edu/infocenter/othernuts/omega3fa/Food Serving
Alpha-Linolenic acid (g)
Flaxseed oil 1 tablespoon 8.5
Walnuts, English 1 oz 2.6
Flaxseeds 1 tablespoon 2.2
Walnut oil 1 tablespoon 1.4
Canola oil 1 tablespoon 1.2
Mustard oil 1 tablespoon 0.8
Soybean oil 1 tablespoon 0.9
Walnuts, black 1 oz 0.6
Tofu, firm ½ cup 0.7
Lijnzaadolie bevat verreweg het meeste ALA, wat in het lichaam omgezet wordt in DHA en EPA. Probleem is dat dat niet bij alle mensen evengoed gebeurt:
The capacity for conversion of ALA to DHA is higher in women than men. Studies of ALA metabolism indicate that approximately 8% of dietary ALA is converted to EPA and 0-4% is converted to DHA in healthy young men (7). In healthy young women, approximately 21% of dietary ALA is converted to EPA and 9% is converted to DHA (
. The better conversion efficiency of young women compared to men appears to be related to the effects of estrogen (6, 9). Although ALA is considered the essential omega-3 fatty acid because it cannot be synthesized by humans, evidence that human conversion of EPA and, particularly, DHA is relatively inefficient suggests that EPA and DHA may also be essential under some conditions.
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