What is omega-3 and what is it good for?
Omega-3 is a type of fatty acid that's vital for good health. There are three main types of omega-3s:
- Alpha-linolenic acid (ALA)
- Eicosapentaenoic acid (EPA)
- Docosahexaenoic acid (DHA).
ALA is found mainly in nuts, seeds and plant oils, such as flaxseed, walnut and rapeseed oil, whilst DHA and EPA are primarily found in fish and other seafood. The body is able to convert some ALA into EPA and DHA.
The long-chain omega-3 fatty acids – DHA and EPA – are the beneficial omega-3s found in fish oil supplements or Omega-3 supplements. These omega-3 fatty acids are extracted from oily fish such as salmon. They can also be obtained from vegetarian sources such as marine algae. In fact, this is where oily fish get their omega-3s from initially.
DHA and EPA both help to maintain health and wellbeing. In fact, these omega-3s provide several benefits…
Brain health - DHA contributes to the maintenance of normal brain function. A daily intake of 250 mg of DHA is the amount needed to achieve this benefit.
Eye health - DHA also contributes to the maintenance of normal vision with the beneficial effect being obtained from a daily intake of 250 mg of DHA.
Heart health - EPA and DHA contribute to the normal function of the heart. A daily intake of 250mg of EPA and DHA is the amount needed to acquire this benefit.
Blood pressure - foods that provide a daily intake of 3g of EPA and DHA also contribute to the maintenance of normal blood pressure.
Cholesterol levels - DHA contributes to the maintenance of normal blood triglyceride levels. This benefit can be obtained from foods which provide a daily intake of 2g of DHA. ALA also contributes to the maintenance of normal blood cholesterol levels, with the beneficial effect obtained from consuming 2g per day.
Pregnancy - maternal intake of DHA contributes to normal foetal brain & eye development. A beneficial effect is obtained with a daily intake of 200mg DHA in addition to the recommended daily intake of omega-3 fatty acids for adults.
