![]() Taking omega-3 supplements, such as fish oil, can help reduce symptoms of depression and anxiety ( 25, 26, 27, 28). Taking omega-3 fatty acid supplements can help get rid of excess fat from your liver ( 23, 24). Eating foods high in omega-3 has been linked to a reduced risk of colon, prostate, and breast cancers. Omega-3 supplements can significantly lower blood triglycerides ( 14, 15, 16). ![]() They have been shown to have powerful health benefits on the following conditions: Omega-3 fatty acids are among the world’s most comprehensively studied nutrients. EPA and DHA are found in seafood and fish, while ALA is mostly abundant in high-fat plant foods. There are three main types of dietary omega-3 fats. Most of the ALA you eat will simply be used for energy. According to one estimate, only about 5% of ALA gets converted into EPA, and as little as 0.5% into DHA ( 13).įor this reason, ALA should never be relied on as your sole omega-3 source. However, this process is highly inefficient in humans. This is because your body can convert it into EPA and DHA, omega-3 fatty acids with various essential, biological functions ( 12). Nevertheless, it’s categorized as an essential fatty acid. It’s the most common dietary omega-3 fatty acid, found in certain high-fat plant foods, especially flax seeds, chia seeds, and walnuts.Īside from being used for energy, ALA doesn’t have many biological functions. ALA (alpha-linolenic acid)ĪLA is an 18-carbon-long omega-3 fatty acid. Breast milk may contain significant amounts of DHA, depending on the mother’s intake ( 8, 9, 10, 11). It’s absolutely crucial for the development of the nervous system. It makes up about 40% of polyunsaturated fats in your brain ( 7).ĭHA is very important during pregnancy and breastfeeding. The main role of DHA is to serve as a structural component in cell membranes, particularly in nerve cells in your brain and eyes. It is primarily found in fatty fish, seafood, fish oils, and algae. DHA (docosahexaenoic acid)ĭHA is a 22-carbon-long omega-3 fatty acid. These can reduce inflammation ( 5).ĮPA has been shown to be particularly effective against certain mental conditions, especially depression ( 6). Most importantly, it’s used to form signaling molecules called eicosanoids. This fatty acid has many essential functions. It’s primarily found in fatty fish, seafood, and fish oil. EPA (eicosapentaenoic acid)ĮPA is a 20-carbon-long omega-3 fatty acid. The most important ones are EPA, DHA, and ALA. There are many fatty acids that belong to the omega-3 family.
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