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.
Omega-3 fatty acids are essential fats and offer many health benefits. Of the 11 types of omega-3 fats, the three most important are ALA, EPA, and DHA. ALA is mainly found in plants, while EPA and DHA are mainly found in foods of animal origin such as fatty fish.
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. Omega-3 deficiency can lead to poor intelligence, depression, heart disease, arthritis, cancer and many other health problems.
What is Omega 3?Common foods that are high in omega-3 fatty acids include fatty fish, fish oils, flaxseeds, chia seeds, flaxseed oil, and walnuts.
For those who do not have the habit of regularly eating the above foods, it is advisable to get omega-3 from other sources, such as fish oil or algae oil.
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2. Three types of omega-3 fatty acids
There are three main types of omega-3 fatty acids: ALA, DHA, and EPA.
2.1. 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.
Since vegetarians do not or rarely eat animal products, they are often deficient in DHA. Therefore, vegetarians need microalgae supplements to ensure they get enough of this omega-3.
2.2 LAND
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.
DHA ALA EPA
2.3 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.
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 optimal health. Experts agree that getting enough omega-3s is important because they help balance the omega-3/omega-6 ratio. Therefore, the supplementation of omega-3 with functional foods should also be considered.
4. What are omega-3 fatty acids?
Omega-3 fatty acids, especially DHA, are important for the brain and retina, especially for pregnant and lactating women. Getting enough DHA during pregnancy will bring many benefits to the health and intelligence of the baby.
In addition, if omega-3 is adequate, there are many health benefits for adults, especially two types of DHA and EPA.
Some of the health benefits of Omega fatty acids:Hyperactivity in Children :
- Some research shows that fish oil may reduce symptoms in some hyperactive children and help improve mental manifestations, including thinking, memory, and learning. .
- 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.
- 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 the aging process. .
- Good for people with high cholesterol: Fish oil supplements can reduce the rise of triglycerides, thus reducing the risk of heart disease and stroke.
- Reduce depression : Some studies have come to the interesting conclusion that in countries with high omega-3 food cultures, there are lower levels of depression.
- Good for Asthma: A diet rich in omega-3s will help reduce inflammation, which in turn is beneficial in case of asthma.
- Good for baby's development: DHA plays a very important role in visual and neurological development in babies.
5. Food sources rich in Omega-3
Omega-3s are found in many types of fish including:
- Anchovy
- Herring
- Mackerel
- Salmon
- Pilchard
- Sturgeon
- Salmon Lake
- Tuna
Food sources rich in ALA include:
- Walnuts
- Flaxseed and Flaxseed Oil
- Canola oil
- Soybean Oil
- Chia seeds
6. Supplementing with 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 make sure your body gets the required 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 health problem, or have a chronic medical condition before you decide to supplement with Omega- 3.
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