7 Best Sources of DHA/EPA: Essential Omega-3 Fatty Acids

Summary

Dr. Ken Berry, a family physician, emphasizes the crucial role of omega-3 fatty acids, specifically DHA and EPA, for brain and body health. He critiques the effectiveness of supplements and advocates for dietary sources, debunking the myth of converting plant-based ALA to DHA and EPA efficiently. Berry lists the top seven food sources rich in DHA and EPA, including mackerel, salmon, fish roe, cod liver, herring, oysters, and sardines, promoting their consumption for optimal health benefits.

Takeaways

• 🧠 Omega-3 fatty acids, specifically EPA and DHA, are crucial for brain and body health but are often underconsumed.
• 🔬 Supplements of EPA and DHA are not as effective as consuming them through diet, often failing to raise meaningful tissue levels.
• 🌿 Plant-based sources of omega-3, like ALA, are not as efficiently converted into EPA and DHA as direct consumption of these fatty acids.
• 🐟 The best sources of EPA and DHA are cold-water fish, such as mackerel, salmon, herring, and sardines, which are rich in these essential fatty acids.
• 🥩 Cod liver oil and fish roe (like caviar) are also excellent sources of DHA and EPA, offering high concentrations in small servings.
• 🦪 Oysters are a delicious and nutritious way to obtain DHA and EPA, with added benefits of zinc.
• 🔍 It's important to consume wild-caught, sustainably sourced fish to ensure the health benefits are not offset by environmental toxins.
• 🚫 There is no risk of overdosing on omega-3 fatty acids when consuming them through whole foods, unlike with supplements.
• 👶 DHA is particularly important for the brain development of infants, making it crucial for pregnant and breastfeeding mothers to have adequate intake.
• 👨‍⚕️ Even leading plant-based health advocates recommend DHA and EPA supplementation due to the limited conversion efficiency from plant sources.

Q & A

What are the seven best sources of DHA and EPA mentioned in the video?

The seven best sources of DHA and EPA mentioned are mackerel, salmon, fish roe (caviar), cod liver, herring, oysters, and sardines.

Why are omega-3 fatty acids, specifically EPA and DHA, important for health?

EPA and DHA are essential for reducing cellular inflammation, maintaining a healthy cardiovascular system, supporting brain and nerve health, aiding in weight management, joint health, muscle recovery, and improving overall cognitive function.

What are the benefits of EPA specifically?

EPA helps reduce cellular inflammation, neuro inflammation, supports a healthy cardiovascular system, aids in burning excess fat, and is beneficial for joint health.

What are the benefits of DHA specifically?

DHA is crucial for reducing blood triglycerides, supporting nerve function in the nervous system, fighting inflammation, aiding muscle recovery, and potentially lowering blood pressure.

Why might supplements not be as effective as food sources for obtaining EPA and DHA?

Supplements may not raise meaningful tissue levels of DHA and EPA as effectively as food sources due to potential issues with the manufacturing process, sourcing, or the body's ability to absorb them.

What is the recommended daily intake of DHA and EPA?

The recommended daily intake is at least 500 milligrams, with a preference for up to 2,000 or 3,000 milligrams of these essential omega-3 fatty acids.

Why does the body not efficiently convert ALA into DHA and EPA?

The body's conversion rate of ALA to DHA and EPA is very low, with only about 6% of ALA converting to EPA and 4% to DHA, making it inefficient to rely solely on ALA for these essential fatty acids.

What are some misconceptions about vitamin toxicity from consuming these food sources?

There is a common misconception that consuming these food sources can lead to vitamin A or D toxicity, but there has never been a reported case of toxicity from consuming real whole foods in medical literature.

Why is it important to choose wild-caught salmon over farm-raised salmon?

Wild-caught salmon is preferred because farm-raised salmon may be fed low-quality diets that can affect the fish's nutritional profile and may contain contaminants.

What are some concerns regarding mercury and other toxins in fish, and which fish are considered safer?

Small, cold-water fish that don't eat other fish, such as mackerel, salmon, herring, and sardines, are considered safer as they tend to have lower levels of mercury and other toxins.

Why is it suggested to try all the recommended food sources even if some are not initially appealing?

It is suggested to try all the recommended food sources at least once because individual preferences can vary, and one might find they enjoy the taste or benefits of a food they initially thought they wouldn't.

Outlines

00:00

🧠 Introduction to Omega-3 Fatty Acids

Dr. Ken Berry, a family physician, introduces the video's focus on the essential omega-3 fatty acids, DHA and EPA, which are crucial for brain and body health. He emphasizes the inadequacy of many people's intake and the limitations of supplements in providing these nutrients effectively. Dr. Berry also mentions the conversion of alpha-linolenic acid (ALA) from plant-based sources to DHA and EPA, a process that is not as efficient as directly consuming foods rich in these fatty acids. He encourages viewers to watch the entire video for valuable information and to subscribe to his channel for health-related content.

05:03

🍽 Benefits and Dietary Recommendations of EPA and DHA

Dr. Berry outlines the numerous health benefits of EPA and DHA, including reducing cellular inflammation, neuroinflammation, supporting cardiovascular health, aiding in brain development and function, and assisting in burning excess fat. He also discusses the importance of these fatty acids for nerve function and fighting chronic inflammation. The doctor suggests a daily intake of at least 500 milligrams, up to 2,000 or 3,000 milligrams, of omega-3 fatty acids. He critiques the effectiveness of supplements and argues for the consumption of whole foods rich in DHA and EPA, as the body poorly converts ALA from plant sources to these essential fatty acids.

10:06

🐟 Top Food Sources of DHA and EPA

Dr. Berry lists the seven best food sources of DHA and EPA, advocating for their consumption over supplements. He recommends eating at least one serving daily from the list to ensure adequate intake. The foods include mackerel, salmon, fish roe (caviar), cod liver, herring, oysters, and sardines. He assures viewers that these small, cold-water fish are safe from mercury and other toxins due to their position in the food chain and habitat. Dr. Berry also mentions that these foods are rich in other essential nutrients like vitamins A and D, and he dispels myths about toxicity from consuming these nutrients through whole foods.

15:07

👨‍⚕️ Closing Remarks and Call to Action

In the concluding part, Dr. Berry reiterates the importance of DHA and EPA for brain and nerve health, particularly for infants and the elderly. He encourages sharing the video with those concerned about cognitive function and development. The doctor also addresses the ethical considerations of consuming animal products, suggesting that the listed sources can provide the necessary nutrients without the need for consuming 'cuddly' animals. He ends with a reminder to always verify health information from credible sources and to try new foods from the list for their potential health benefits.

Keywords

💡DHA

Docosahexaenoic acid (DHA) is an omega-3 fatty acid that plays a crucial role in brain health, development, and function. In the video, Dr. Berry emphasizes the importance of DHA for maintaining optimal brain function and reducing inflammation. It is one of the essential nutrients that many people lack in their diet, and the video discusses various food sources rich in DHA.

💡EPA

Eicosapentaenoic acid (EPA) is another vital omega-3 fatty acid highlighted in the video. It is known for its anti-inflammatory properties and its role in reducing cellular inflammation, which can contribute to various health issues. EPA is also essential for cardiovascular health and is naturally found in certain types of fish, which the video recommends as dietary sources.

💡Omega-3 fatty acids

Omega-3 fatty acids are a group of polyunsaturated fats that are essential for human health but cannot be produced by the body. They must be obtained through diet. The video focuses on the importance of omega-3 fatty acids, particularly DHA and EPA, for brain and body health and discusses the inadequacy of many people's diets in providing these nutrients.

💡ALA

Alpha-linolenic acid (ALA) is an omega-3 fatty acid found in plant-based foods. The video addresses the common belief among plant-based diets that ALA can be converted into DHA and EPA within the body. However, Dr. Berry points out that this conversion rate is quite low, and thus, relying solely on ALA for omega-3 intake may not be sufficient.

💡Inflammation

Inflammation is a natural response of the body to injury or harm. However, chronic inflammation can lead to various health issues. The video discusses how EPA and DHA help reduce chronic inflammation, which is linked to conditions like fibromyalgia and dementia, thereby supporting overall health.

💡Cardiovascular health

Cardiovascular health refers to the condition of the heart and blood vessels. The video mentions that omega-3 fatty acids, particularly EPA, are crucial for maintaining a healthy cardiovascular system by potentially reducing the risk of heart disease.

💡Neuro inflammation

Neuroinflammation is inflammation that affects the nervous system, including the brain and nerves. The video explains how EPA and DHA can help reduce neuro inflammation, which is associated with conditions like dementia and fibromyalgia, thus supporting brain and nerve health.

💡Mackerel

Mackerel is a small cold-water fish that is highlighted in the video as one of the best sources of DHA and EPA. It is recommended as an inexpensive and easily accessible food option for those looking to increase their omega-3 fatty acid intake.

💡Salmon

Salmon, specifically wild-caught and sustainably sourced, is mentioned in the video as a rich source of omega-3 fatty acids. The video advises against farm-raised salmon due to potential issues with feed quality and encourages choosing wild salmon for its health benefits.

💡Fish oil supplements

Fish oil supplements are mentioned as a common source of omega-3 fatty acids. However, the video suggests that these supplements may not be as effective as dietary sources in raising tissue levels of DHA and EPA, questioning their overall efficacy.

💡Sardines

Sardines are recommended in the video as an excellent source of DHA and EPA. They are praised for their affordability and availability, making them an accessible option for increasing omega-3 intake. The video suggests choosing sardines packed in water to avoid unnecessary omega-6 fatty acids.

Highlights

Dr. Ken Berry emphasizes the importance of omega-3 fatty acids, specifically DHA and EPA, for brain and body health.

Many people are not getting enough DHA and EPA, despite their proven benefits.

EPA and DHA supplements often do not work as effectively as hoped.

Alpha-linolenic acid (ALA) from plant-based sources is poorly converted into DHA and EPA by the body.

EPA reduces cellular inflammation and helps maintain a healthy cardiovascular system.

DHA is essential for brain development and function, and helps fight inflammation.

The recommended daily intake of DHA and EPA is at least 500 milligrams, ideally up to 2,000 or 3,000 milligrams.

Supplements do not effectively raise tissue levels of DHA and EPA.

Dr. Berry recommends consuming DHA and EPA directly from food sources rather than supplements.

Mackerel is an inexpensive and rich source of DHA and EPA.

Wild-caught salmon is a preferable source of omega-3 fatty acids compared to farm-raised salmon.

Fish roe, or fish eggs, are highly concentrated in omega-3 fatty acids.

Cod liver oil is a rich source of DHA and EPA, and can be found in tins.

Herring is another small cold water fish rich in DHA and EPA.

Oysters are a favorite source of DHA and EPA, and also provide zinc.

Sardines in water are an affordable and accessible source of DHA and EPA.

Anchovies are a bonus source of DHA and EPA, often used in recipes like Caesar salad.

Dr. Berry encourages trying the recommended foods at least once to ensure a varied and healthy diet.

Transcripts

hi I'm dr. ken berry family physician

and in this short video I want to

discuss with you the seven best sources

of DHA and EPA essential omega-3 fatty

acids that you absolutely need for brain

and body health but many people just

aren't getting enough now it's proven

science that you need omega-3 fatty

acids and that you need BPA and DHA

especially but so many people just don't

know where to get it from also it's been

shown that epa and DHA supplements leave

a lot to be desired they leave you

lacking and oftentimes I just don't work

as well as you hope they would and then

also we're going to talk about in this

video a la alpha linoleic acid in you

hear about this all the time from

plant-based gurus that if you eat a la

you will convert that into DHA and we're

going to talk about that in this video

super important information so please

watch it till the end so that you get as

much value as you can out of this video

if you're not already subscribed to my

channel please consider doing so by

clicking the subscribe button and then

click the little Bell button right

beside it and then choose all that way

every time I make a new video that could

it help improve your health you'll get a

little youtube notification so you'll

know about it and you can watch it

before we get into the seven best food

sources of DHA and EPA I want to first

go over the benefits of EPA and DHA you

may have heard of a few of these but

some of these are going to blow you away

I don't think you've probably heard of

all these first of all for EPA is

absolutely reduces cellular inflammation

this is the chronic inflammation that

makes you feel terrible

it makes you die early it can also help

reduce neuro inflammation in your brain

and your nerves so many maladies of

modern society from fibromyalgia

to dementia are caused by neuro

inflammation and these epa and DHA are

going to help you with that it helps you

maintain a healthy cardiovascular system

your heart and your arteries and your

veins it's absolutely vital to

the mental and brain development and

function of all human beings whether

you're a newborn and you're you're

eating formula or you're drinking breast

milk or if you're a great-grandmother

your brain will function better it will

function optimally when you've got EPA

in your system in your diet in

meaningful amounts also it helps you

burn excess fat hey that's not bad it

helps joint health it helps repair and

renew and rejuvenate your joints and it

also helps to impair or to improve and

help repair the brain now this is so

brain damage is approved by EPA and this

doesn't mean that if you just you know

if you had a motorcycle wreck it had

brain damage yes it's going to help that

as well

but also just the chronic brain damage

that we get from living in our modern

society the benefits of DHA include but

are definitely not limited to a decrease

in your blood triglycerides and an

increase in your HDL eating a low-carb

keto carnivore diet moves all these

numbers in the right direction but DHA

helps it even more it is DHA is

absolutely essential for proper proper

nerve function in your nervous system

both your nerves out in your feet and

your toes and your fingers in your hands

but also the neurons in your brain

function better when you give them the

DHA they need and they deserve it also

helps fight inflammation both EPA and

DHA are anti-inflammatory now they're

not going to find acute inflammation

which is actually a good thing it's the

first step in the healing process

EPA and DHA are going to help fight

chronic inappropriate damaging

inflammation and we all need help with

that it also helps support muscle

recovery if you're starting to work out

DHA is going to help your muscles

recover faster DHA has been shown in

multiple studies to lower your blood

pressure

EPA as well it can also decrease your

all-cause mortality improve your risk of

not dying and also it's been shown in

studies to protect your telomeres which

if you're in the

hacking or the life-extension community

you know that the longer your telomeres

are the better you function and the

longer you live the second thing you

should know about DHA and EPA is that

they are essential omega-3 fatty acids

this means that your body cannot

manufacture them you have to get them in

your diet and you have to get them in

meaningful amounts in your diet

third what's the amount of DHA and EPA

you should get a day you should try to

get at least 500 milligrams and I would

prefer you get up to 2,000 or even 3,000

milligrams of these essential omega-3

fatty acids every day in your diet if

you're eating the standard American diet

and you're not going to come anywhere

close to that amount a lot of people

recommend supplements but the problem is

is that supplements don't really raise

the meaningful tissue levels of DHA and

EPA like we would like for them to we're

not sure if it's the production process

the manufacturing process the sourcing

rush or why but the supplements the fish

oil capsules that you've seen so widely

and heavily advertised just don't work

and the final point I want to make

before we get into the seven best

sources of DHA and EPA is that you hear

all the time from plant-based gurus from

vegans from vegetarians that you can get

all the DHA and EPA you need from your

diet by eating plants because there's

something in plants called ala that will

give you that that is converted by your

body into DHA EPA now there is some

conversion but it's very very poorly

done when you your body's not good at

converting ala to DHA and EPA your body

would much prefer that you eat foods

containing DHA and EPA it doesn't want

to supplement it doesn't want you to eat

plants that have ala it wants you to eat

foods that contain DHA and EPA the

research shows us that ala is converted

to e PA at about a 6% rate so if you eat

a hundred milligrams of ala you're going

to get about six milligrams of EPA same

goes for DHA you know

milligrams of ala on average er can

convert about 4 milligrams to DHA so you

can quickly see you'd have to eat pounds

and pounds of vegetables a day to get

the amount of DHA and EPA that your

brain your nerves your muscles and all

the rest of your body needs on a daily

basis even very large vegan influencers

like dr. Greger dr. Fuhrman and dr.

Dallas recommend that you take a DHA and

EPA supplement because they're well

aware that you cannot convert enough ala

into DHA RA la it's EPA to be meaningful

for your health and both physical and

mental and so if these guys recommend

that you take a DHA EPA supplement you

should at this point I would say you

know what I understand that some people

don't feel right about eating furry

animals that have faces and moms and

perhaps emotions 100% understand that

but you'll see from the seven foods I

talked about below you can get all the

DHA and EPA and actually all the

essential amino of fatty acids that you

need without eating anything that's

furry and cute and cuddly and has a mom

and a face now let's get into the seven

best food sources of DHA and EPA that

you can eat and I want you to eat at

least one serving of these on a daily

basis if you do that they're also high

DHA and EPA you're gonna get at least

500 milligrams if you love some of these

foods and you want to eat more you

absolutely can there's no such thing as

an omega-3 fatty acid overdose you can't

eat too much of these things also a lot

of these things contain vitamin A and

vitamin B you might be told by some

people oh you shouldn't eat that too

often you might get a vitamin A or

vitamin D toxicity there's actually this

is not true and the reason I say that is

there's never been a single case study

reported in the entirety of medical

literature showing that someone from

eating actual real Whole Foods has

gotten the vitamin A or a vitamin D

toxicity syndrome it just doesn't happen

now taking vitamin A supplements about

it would do something but you make

too much and get a high level of vitamin

A or vitamin B also a vitamin K vitamin

a that can happen as well but these

foods there is not a single case report

in the entire medical and nutritional

research compiled by mankind ever in the

history of our species was that a little

overboard I want you to get the point

that's ever shown that anyone who ate

too much of these foods got vitamin A

toxicity omega-3 fatty acids toxicity or

vitamin D vitamin E and vitamin k2

toxicity it just doesn't happen if

you're eating real food

now the foods number one is mackerel

this is a small Coldwater fish chock

full of DHA and EPA and it's it's very

inexpensive it's very easy to find and

so if you eat a serving the mackerel a

day you're gonna get your DHA and a PA

number two is salmon now of course you

want to get wild caught sustainably

raised and resourced salmon

you don't want farm raised salmon that's

that's fed crap you don't want that you

want to get the real deal from the ocean

these are rich in the omega-3 fatty

acids DHA and EPA next is my favorite

fish roe which is fish eggs there are

some versions of this that people call

caviar these are so rich in omega-3

fatty acids the DHA and the epa only a

tiny bit is all you need every day I

actually mix this in with my mustard

there's multiple ways that you can use

this it is pricey but you only need such

a tiny amount that it actually becomes

quite affordable to keep a jar of fish

roe in the fridge and just take out a

little spoonful every day

number four is cod liver this is another

my second favorite I love cod liver it

comes in a little tin like sardines or

herring or encho v's it comes in cod oil

and so the oil in there is not cod liver

oil it's just cod and cod liver is very

mild if you don't like beef or chicken

liver cod liver is a great way to get

the multi vitamin that's in all liver

but you also get your DHA and EPA

and just astronomical amounts let me say

at this point that you can also buy

salmon oil or cod liver oil and they're

super rich in DHA or EPA and EPA but

they don't some people hate the taste of

cod liver oil and salmon oil I actually

bought some cod liver oil I'm going to

put a link to everything I talked about

down below and I actually like and so

I'm taking a tablespoon of that a day if

I don't eat my sardines or my cod liver

or my fish roe number five is herring

another small Coldwater fish and you may

be worried about the mercury and other

toxins in the ocean by eating these

ocean fish but here's the thing all

these fish that I talked about are

either protected up in the the most

northern latitudes and don't really get

as much pollution or they're very small

fish and they tend the algae and they

don't eat other fish and so they're not

very high on the food chain and so I

would avoid swordfish and other fish

that basically live off eating smaller

fish because they're magnifying the

amount of mercury and other toxins in

their flesh that's absolutely true

but small Coldwater fish that don't tend

to eat other fish they don't build up

the toxic amounts of mercury and other

toxins that are found in our modern

oceans and so you don't have to worry

about that

number seven is my wife Nisha is

favorite if you don't know my wife she

has a YouTube channel another social

media if you'll just type in Nisha loves

it you'll find her she loves oysters she

loves them raw on the half-shell her and

I both together have probably eaten a

hundred thousand Easter's an hour in our

lifetime we've never had any problem

with infection or toxins or anything

else they're very very rich in DHA and

EPA and also they're a great source of

zinc if you're looking for that now some

people don't like oysters and I

understand that but if you don't if

you've never tried them please a try

them at least one time on the half shell

with a drop of lemon oil and maybe a

little horseradish they're divine number

seven is is sardines absolutely love

sardines in the can do not get them in

oil because it will be

either soybean or canola oil and you

don't want that there they're way too

rich in omega-6 fatty acids get them in

water and then if you want to add it

good I'll make it three three rich oil

to it you can but sardines are great

sources of DHA EPA they're super cheap

they're available in every supermarket

so they're it's not impossible to afford

them and it's also not impossible to

find them like some of the other sources

of DHA and EPA also if you're eating

sardines you're eating nose-to-tail and

so I really like that there's not a

single part of the fish that's wasted

you're eating the entire fish and that's

that's amazing because anytime we can

eat nose to tail that way we honor the

animal we don't waste any of the animal

and I think that's a much more

sustainable way to get our DHA and API

now a bonus source of DHA and EPA nature

loves these I don't love them that much

but some people do is end Chubby's

anchovies are a small cold water fish so

they're very safe to eat

they are chocked full of DHA and EPA

yeah you may have heard of anchovies on

pizza but there's actually a ton of

recipes Caesar salad if it's done

correctly should have some anchovies in

it so you try some anchovies and I want

you I want to challenge you if you've

never tried one of these on the list I

want you to try it at least one time

because you might be surprised at how

much you love it I've included links to

all of these foods in the show notes

down below if you're on your phone

watching this just scroll through the

videos and then you'll find the show

notes if you're on a laptop that's right

they're very easy to find also I've put

links to all the research that I talked

about in the making of this video so you

can check it out for yourself don't

blindly believe me or any other doctor

or nutritionist or health guru out there

I want you to always check the source

now you know someone who's who's

interested in who's concerned about the

brain health or their nerve health

please share this video with them if you

know a breastfeeding mom or worry more

importantly if you know along who's

bottle-feeding with formula please share

this video

they need to know how the human brain is

built-in you know in an infant and it's

not with corn solids and soybean that's

not how you build a healthy human brain

also if you know a mom dad grandfather

great-grandmother who's concerned about

the function of their nerves or their

brain this is the stuff that gives you

optimal nerve and brain function please

share this video with them okay this is

dr. Barry I'll see you next time