Omega-3 fatty acids are essential nutrients that play a key role in maintaining heart, brain, and many other bodily systems’ health.
They have anti-inflammatory properties, help lower levels of “bad” cholesterol, and support cognitive functions.
There are three main types of omega-3 fatty acids:
- alpha-linolenic acid (ALA), which is mainly found in plant foods;
- eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), primarily found in fish and seafood.
Foods containing alpha-linolenic acid (ALA)
Alpha-linolenic acid (ALA) is one of the key types of omega-3 fatty acids that is particularly important for maintaining heart and vascular health.
Unlike other omega-3s, such as DHA and EPA, ALA is predominantly found in plant sources.
Although ALA performs independent functions in the body:
- Antioxidant protection. ALA has antioxidant properties, helping to protect cells from damage.
- Involvement in lipid metabolism. ALA affects the structure of cell membranes and lipid metabolism, supporting overall cell health.
- Anti-inflammatory properties. Although ALA is less effective in this regard than EPA and DHA, it also helps reduce inflammation in the body.
Its key value lies in the fact that it is a precursor to EPA and DHA. That is, the Omega-3 ALA that enters the body is converted into Omega-3 EPA and DHA.
However, the conversion process is inefficient. Only a small portion of ALA is converted into EPA (approximately 5-10%) and an even smaller amount into DHA (approximately 0.5-5%).
The body cannot synthesize ALA on its own, so it is important to obtain it from food.
The following foods predominantly contain Omega-3 ALA acid:
In addition to these products, a large amount of Omega-3 ALA is found in pumpkin seeds, hemp seeds, soybeans, soybean oil, and canola oil.
Foods containing EPA and DHA
Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are the most bioavailable and potent forms of omega-3 fatty acids.
These substances are particularly important for heart, brain, and eye health, as well as for reducing inflammatory processes in the body.
Unlike ALA, EPA and DHA are primarily found in animal-based products, and their absorption does not require additional conversion in the body.
Regular consumption of sources of EPA and DHA helps maintain the normal functioning of the cardiovascular system, improves cognitive functions, and reduces the risk of inflammatory diseases.
Thus, the products that contain EPA and DHA fatty acids to a greater extent include:
