What are Omega-3 Fatty Acids?

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Omega-3 fatty acids are an important fat that must be obtained from the diet. However, most people do not know what omega-3 fatty acids are, the composition of omega-3s, and ways to get them into the body.

1. What is Omega-3?

Omega-3s are a family of fatty acids that play an essential and healthful role in the body, because your body cannot produce omega-3s on its own, you must get them from your diet every day. day. The three most important acids in the omega-3 family are ALA (alpha-linolenic acid), DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). ALA is mainly found in plants, while DHA and EPA are commonly found in foods derived from animals and algae.
Common foods that are high in omega-3 fatty acids include fatty fish, oily fish, flaxseeds, chia seeds, flaxseed oil, and walnuts.
For those who are not in the habit of regularly eating the above foods, it is recommended to get omega-3 from other sources, such as fish oil or algae oil.

2. The three main types of omega-3 fatty acids that are important

There are three main types of omega-3 fatty acids: ALA, DHA, and EPA.
2.1 ALA Alpha-linolenic acid (ALA) is the most common omega-3 fatty acid and should be included in your diet. ALA in the body is mainly converted into energy. In addition, ALA can also be converted to other bioactive forms of omega-3, EPA and DHA. However, this conversion is inefficient, so only a small percentage of ALA is converted to the active forms mentioned above. ALA is found in foods like flaxseeds, flaxseed oil, canola oil, chia seeds, walnuts, hemp seeds, and soybeans.
2.2. EPA Eicosapentaenoic acid (EPA) is found in most animal products, such as fatty fish and fish oils. However, some microalgae also contain EPA. EPA performs several functions in the human body. In addition, part of EPA can also be converted into DHA.
2.3. DHA Docosahexaenoic acid (DHA) is the most important omega-3 fatty acid in the body. DHA is an important component in the structure of the cerebral cortex, the retina of the eye and many other body parts.
Like EPA, DHA is also found most abundantly in animal products such as fatty fish and fish oil. In addition, meat, eggs, and dairy from grass-fed animals also provide significant amounts of DHA.
Because vegetarians do not or rarely eat animal products, they often lack DHA. Therefore, vegans need microalgae supplements to ensure they get enough of this omega-3.

3. Balanced omega-6 and omega-3 ratio

Omega-6 fatty acids also play the same important roles in your body as omega-3s. Both of these acids are used to make molecules with different roles involved in inflammation and blood clotting, called eicosanoids.
Omega-3s have been shown to have anti-inflammatory properties. In contrast, scientists hypothesized that eating too much omega-6 would counteract these beneficial effects. Therefore, maintaining a balance of these two types of body fat is the best way to maintain an optimal health. Experts agree that getting enough omega-3s is important because they help balance the omega-3/omega-6 ratio. Therefore, supplementing with omega-3 by functional foods should also be considered.

4. What are the health benefits of omega-3 fatty acids?

Omega-3 fatty acids, especially DHA, are important for the brain and retina, especially for pregnant and lactating women. Adequate supply of DHA during pregnancy will bring many benefits to the health and intelligence of the baby.
In addition, if omega-3 is sufficiently supplemented, there are many health benefits for adults, especially two types of DHA and EPA.
Some health benefits of Omega fatty acids:
Good for people with high blood fats: Fish oil supplements can reduce the rise of triglycerides, thus reducing the risk of heart disease and stroke stroke . Good for people with rheumatoid arthritis: Fish oil supplements containing EPA and DHA can limit stiffness and joint pain, in addition to increasing the effectiveness of anti-inflammatory drugs. Therefore, patients with arthritis are often advised by doctors to take fish oil supplements. Reduces Depression: Some studies have come to the interesting conclusion that in countries with a food culture high in omega-3s, there are lower levels of depression. Good for baby's development: DHA plays a very important role in visual and neurological development in babies. Good for Asthma: A diet rich in omega-3s will help reduce inflammation, which in turn is beneficial in case of asthma. Hyperactivity in Children: Some research shows that fish oil can reduce symptoms in some hyperactive children and help improve mental manifestations, including thinking, memory, and learning. . Alzheimer's disease and dementia: Some studies suggest that omega-3s may help protect against Alzheimer's disease and dementia, and have a positive effect on the slow memory loss associated with aging. .

5. Food sources rich in Omega-3

Omega-3s are found in many types of fish including:
Anchovies Herring Mackerel Salmon Sardines Sturgeon Salmon Lake Tuna Food sources rich in ALA include:
Walnuts Flaxseed and flaxseed oil Canola oil Soybean Oil Chia Seeds

6. Supplementing omega fatty acids with functional foods

If you don't have a habit of eating fish or other food sources rich in omega-3s, consider supplementing with supplements. Both of the above supplements are cheap and quite effective.
To ensure that your body receives the necessary amount of omega, you should consider supplementing with two types of fish oil and algae oil. Fish oil has both EPA and DHA, while algae oil contains only DHA. They are all good choices for people who don't eat fish. Most importantly, however, you need to talk to your doctor if you are being treated for a certain health problem, or have a chronic medical condition before you decide to take an Omega supplement- 3.
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Reference sources: healthline.com, webmd.com