What are Omega-3s?

Omega-3 fatty acids are a type of polyunsaturated fat that is essential for human health. "Essential" means that the body cannot produce these fatty acids on its own, so they must be obtained through diet or supplementation. The term "omega-3" refers to the chemical structure of these fatty acids, which have a double bond three atoms away from the methyl end of the carbon chain.

There are three main types of omega-3 fatty acids that are important for human health:

Alpha-linolenic acid (ALA): This is the primary omega-3 fatty acid found in plant sources like flaxseeds, chia seeds, hemp seeds, walnuts, and certain vegetable oils. ALA is considered an essential fatty acid because the human body cannot produce it and must obtain it from dietary sources. ALA can be converted in the body into other omega-3 fatty acids, such as EPA and DHA, but this conversion is limited. Consuming 1 tbsp. of ground flax or whole chia seeds, or 2 tbsp. of hemp seeds meet the daily ALA requirement and makes a great addition to a smoothie or Greek yogurt.

Eicosapentaenoic acid (EPA): EPA is found mainly in fatty fish like salmon, mackerel, herring, and trout. It is also present in some algae-based supplements. EPA plays a crucial role in reducing inflammation and is associated with various health benefits, particularly for heart health and mood regulation.

Docosahexaenoic acid (DHA): DHA is another omega-3 fatty acid found primarily in fatty fish and seafood. It is also found in smaller amounts in algae. DHA is a major structural component of the brain, retina, and cell membranes throughout the body. It is important for brain development and function, as well as for maintaining healthy vision.

*Ocean pollution has raised concerns about the safety of consuming fish. Fat-soluble pollutants (such as dioxins) are stored in the fish’s fat cells and are incorporated into our own body’s cells through a process called bioaccumulation. Limiting fatty fish intake to 2 times per week can be helpful. Taking a microalgae supplement providing at least 500 mg of DHA/EPA per serving is another option if you would like to avoid fish entirely.

Omega-3 fatty acids are known for their numerous health benefits, including reducing the risk of heart disease, improving brain function, supporting joint health, reducing inflammation, and promoting overall well-being. It's important to include a variety of omega-3-rich foods in your diet or consider supplementation to ensure adequate intake of these essential nutrients.