Why you need it: The eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) in fish oil fight inflammation throughout your body and reduce your risk for chronic illnesses such as heart disease, cancer and dementia.
Symptoms of deficiency: Dry skin and eyes, pain, inflammation
How much you need: There is no RDA, but the Institute of Medicine’s Food and Nutrition Board recommends about 1,000mg a day for women and 1,500mg a day for men.
Average daily intake: Most people consume only about 100mg a day of EPA and DHA. Ten to fifteen percent of the alpha-linolenic acid found in vegetable oils consumed is also converted into EPA and DHA, but that’s not enough to get folks to an adequate level.
1/2 cup salmon salad on crackers: 1300mg
1/2 cup sardine spread (mashed sardines, minced onion, mustard) on crackers: 1200mg
1 2-ounce stick salmon jerky: 1000mg
1/2 c. pickled herring pieces: 800mg
1/2 cup tuna/white bean salad: 400mg