The Power of Omega 3

They may be tiny in size, but omega-3 fatty acids pack a powerful punch when it comes to health. Found in foods like fatty fish, flaxseeds, and walnuts, these essential fats have earned a superstar status in the nutrition world and are often hailed as the “Good Fats”.  From improving cardiovascular function to enhancing mental well-being, these fats are doing far more than just riding the health food trend. One thing is clear: these mighty molecules deserve a regular spot on your plate and in the spotlight. Omega-3 fatty acids (omega-3s) are polyunsaturated fats that perform important functions in your body. Your body can’t produce the amount of omega-3s you need to survive. So, omega-3 fatty acids are essential nutrients, meaning you need to get them from the foods you eat.Omega-3 fatty acids are fundamental to maintain good health. They are found in fish oil, fatty fish, and various seafoods.Other forms of it exist in certain high-fat plant foods, such as flax seeds, flaxseed oil, walnuts, and chia seeds. There are 3 main types of Omega-3 fatty acids that play a crucial role in our well-being. First are the EPA and DHA: Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) come mainly from cold-water fish, so they are sometimes called marine omega-3s. Salmon, mackerel, tuna, herring, and sardines contain high amounts of EPA/DHA. EPA and DHA can be made from another omega-3 fat called alpha-linoleic acid (ALA), so they are more accurately termed “conditionally essential” fats. But because the conversion from ALA to EPA/DHA may not be sufficiently efficient, EPA/DHA are best obtained directly from food sources. ALA: Alpha-linolenic acid (ALA), the most common omega-3 fatty acid in most Western diets, is found in plant oils (especially canola, soybean, flax), nuts (especially walnuts), chia and flax seeds, leafy vegetables, and some animal fats, especially from grass-fed animals. ALA is a true essential fat because it cannot be made by the body, and is needed for normal human growth and development. It can be converted into EPA and DHA, but the conversion rate is limited so we are still uncertain whether ALA alone can provide optimal intakes of omega-3 fatty acids.