What are The Three Essential OMEGA-3 Fatty Acids?
Omega-3 fatty acids are essential fats that have numerous health benefits. However, not all omega-3s are created equal. ALA, EPA, and DHA are the three most important of the 11 kinds. Plants are high in ALA, whereas animal diets like fatty fish are high in EPA and DHA. Polyunsaturated fats, such as omega-3s, are a form of polyunsaturated fat. They’re called essential fatty acids since they’re required for good health yet can’t be produced by our bodies. They play a crucial part in numerous body functions, including inflammation, heart health, and brain function, rather than being stored and consumed for energy. Omega-3 deficiency is associated with lower intelligence, depression, heart disease, arthritis, cancer, and many other health problems.
ALA (alpha-linolenic acid)
The most prevalent omega-3 fatty acid in your diet is alpha-linolenic acid (ALA). It’s usually present in plant foods and must be converted to EPA or DHA before it can be used for anything other than energy by your body. ALA can be found in kale, spinach, purslane, soybeans, walnuts, and a variety of seeds, including chia, flax, and hemp. It can also be found in animal fats. Flaxseed and rapeseed (canola) oil are two seed oils that are high in ALA.
EPA (eicosapentaenoic acid)
Eicosapentaenoic acid (EPA) is used by our bodies to make signalling molecules called eicosanoids, which have a variety of physiological functions and help to reduce inflammation. Fish oil, which is high in EPA and DHA, has been shown in several studies to help with depressive symptoms. In this aspect, some research suggests that EPA is preferable to DHA. Both EPA and DHA are found mostly in seafood, particularly fatty fish and algae. As a result, they’re often referred to as marine omega-3s. Herring, salmon, eel, shrimp, and sturgeon have the greatest EPA amounts. EPA can also be found in grass-fed animal products like dairy and meat.
DHA (docosahexaenoic acid)
DHA, or docosahexaenoic acid, is a structural component of our skin and the retinas in our eyes. Infants’ vision improves once DHA is added to baby formula. DHA is essential for childhood brain growth and function, as well as adult brain function. DHA deficit in childhood is linked to later difficulties like learning impairments, ADHD, and aggressive hostility. As mentioned above, DHA is found in high amounts in seafood, including fatty fish and algae. Grass-fed animal products also contain some DHA.
Reference:
https://www.webmd.com/healthy-aging/omega-3-fatty-acids-fact-sheet