Omega-3s are a type of
polyunsaturated fat. They’re deemed essential fatty acids because they’re necessary for health but cannot be made by your body.
Omega-3s are a type of
polyunsaturated fat. They’re deemed essential fatty acids because they’re necessary for health but cannot be made by your body.
Thus, you must get them from your
diet.
Rather than being stored and used for
energy, they play important roles in many bodily processes, including
inflammation, heart health, and brain function.
Omega-3 deficiency is associated with
lower intelligence, depression, heart disease, arthritis, cancer,
and many other health problems .
Omega-3 fatty acids are a group of polyunsaturated
fats that you must get from your diet. They have numerous health benefits.
Alpha-linolenic acid (ALA) is the
most common omega-3 fatty acid in your diet.
It’s mostly found in plant foods and
needs to be converted into EPA or DHA before it can be utilized by your body
for something other than energy.
However, this conversion process is
inefficient in humans. Only a small percentage of ALA is converted into EPA —
and even less into DHA .
When ALA is not converted to EPA or
DHA, it is simply stored or used as energy like other fats.
Some observational studies link a
diet rich in ALA to a reduced risk of death from heart disease, while others
show an increased risk of prostate cancer .
This increase in prostate cancer risk
was not associated with the other main omega-3 types, EPA and DHA, which seem to
protect against this cancer .
ALA is found in many plant foods,
including kale, spinach, purslane, soybeans,
walnuts, and many seeds, such as chia, flax, and hemp.
It also occurs in some animal fats.
Some seed oils, such as flaxseed and
rapeseed (canola) oil, are also high in ALA.
ALA is mostly found in plant foods. Your body can
convert it into EPA or DHA, though this process is highly inefficient.
Your body uses eicosapentaenoic acid
(EPA) to produce signaling molecules called eicosanoids, which play numerous
physiological roles and reduce inflammation .
Chronic, low-level inflammation is
known to drive several common diseases.
Various studies indicate that fish oil,
which is high in EPA and DHA, may reduce symptoms of depression. Some evidence
suggests that EPA is superior to DHA in this regard .
One study in menopausal women noted
that EPA reduced their number of hot flashes .
Both EPA and DHA are mostly found in
seafood, including fatty fish and algae. For this reason, they are often called
marine omega-3s.
EPA concentrations are highest in
herring, salmon,
eel, shrimp, and sturgeon. Grass-fed animal products, such as dairy and meats,
also contain some EPA.
EPA is an omega-3 fatty acid that can reduce
symptoms of depression and help fight inflammation in your body.
Docosahexaenoic acid (DHA) is an
important structural component of your skin and the retinas in your eyes .
Fortifying baby formula with DHA
leads to improved vision in infants .
DHA is vital for brain development
and function in childhood, as well as brain function in adults.
Early-life DHA deficiency is
associated with problems later on, such as learning disabilities, ADHD, and
aggressive hostility .
A decrease in DHA in later life is
also linked to impaired brain function and the onset of Alzheimer's disease.
DHA may have positive effects on
certain conditions, such as arthritis, high blood pressure, type 2 diabetes,
and some cancers .
What’s more, it can boost heart health by
reducing blood triglycerides and possibly your number of LDL (bad) cholesterol
particles .
As mentioned above, DHA is found in
high amounts in seafood, including fatty fish and
algae. Grass-fed animal products also contain some DHA.
DHA is very important
for brain development and may protect against heart disease, cancer, and other
health problems
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