The effect of omega-3 fatty acids on your health
Contents
What are omega-3 fatty acids? [ edit ]
Omega-3 fatty acids are part of the polyunsaturated fatty acids. Unlike saturated fatty acids, the body cannot produce them by itself. They must therefore be provided by the diet. Since omega-3 fatty acids are vital for our body, they are called essential fatty acids. There are several types of omega-3 fatty acids. They differ mainly in their chemical structure and natural origin.
The most important omega-3 fatty acids are:
- Eicosapentaenoic acid (EPA)
- Docosahexaenoic acid (DHA)
- Alpha-linolenic acid (ALA)
Plant-based omega-3 fatty acids [ edit ]
Main source for vegetable omega-3 fatty acid ALA (alpha-linolenic acid) are linseeds and nuts. Vegetable oil from linseed oil is particularly rich in ALA.
Marin omega-3 fatty acids [ edit ]
The marine omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are mainly found in marine products such as cold water fatty fish, krill and algae.
The difference between marine and vegetable omega-3 fatty acids [ edit ]
Not all omega-3s are the same!
Numerous studies confirm the health benefits of the marine omega-3
fatty acids EPA and DHA. Even if linseed oil is assumed positive for
our health, substantial scientific evidence for the vegetable
omega-3 fatty acid ALA is pending.
The body can convert ALA fatty acid to EPA and DHA omega-3 fatty
acids, but the conversion rate varies greatly from person to person
and depends on a variety of factors (such as age, gender, weight and
metabolism). The average conversion rate is only 5-10%.
Vegetable omega-3 fatty acids from linseed oil and other plant-based
sources are a good complement to marine omega-3 fatty acids from
fish and algea, but unfortunately they do not replace them!