Omega-3 fatty acids are a type of healthy fat that your body cannot produce on its own. This means we need to get them from food or supplements. These essential fats play a vital role in supporting heart health, brain function, and reducing inflammation throughout the body.
The Three Main Types of Omega-3
1. ALA (Alpha-Linolenic Acid)
Found in plant-based foods like flaxseeds, chia seeds, walnuts, and hemp seeds. ALA can be converted in the body into other forms of omega-3, but conversion is limited.
2. EPA (Eicosapentaenoic Acid)
Primarily found in fish and seafood. EPA supports heart health and reduces inflammation, making it important for cardiovascular wellbeing.
3. DHA (Docosahexaenoic Acid)
Also found in fish and seafood, DHA is essential for brain and eye health. It supports memory, focus, learning, and overall mental wellbeing.
Sources of Omega-3
Animal-Based Sources (EPA & DHA)
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Oily fish: salmon, mackerel, sardines, trout, herring, anchovies
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Shellfish: oysters, mussels
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Fish oil or cod liver oil supplements
Plant-Based Sources (ALA)
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Flaxseeds and flaxseed oil
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Chia seeds
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Walnuts
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Hemp seeds
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Rapeseed (canola) oil
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Algal oil supplements (vegan DHA & EPA source)
Tip: For good health, aim for at least 2 portions of fish per week, including one oily fish, or include plant-based omega-3s daily if you don’t eat fish.
3 Key Reasons We Need Omega-3 Fatty Acids
1. Heart Health
Omega-3s help reduce blood pressure, lower triglycerides, and keep cholesterol balanced. They also reduce inflammation, lowering the risk of heart disease and stroke.
2. Brain and Mental Wellbeing
DHA is a building block for the brain and eyes. Omega-3 supports memory, focus, and learning, and is linked to better mood, potentially reducing the risk of depression.
3. Anti-Inflammatory Benefits
Omega-3s help reduce inflammation in the body, which may ease joint pain, stiffness, and symptoms of arthritis. They also support recovery after exercise and physical activity.
In short, Omega-3 = healthy heart, sharp mind, and reduced inflammation. Including a variety of omega-3-rich foods in your diet or taking supplements when needed can make a noticeable difference to your overall health and wellbeing. At Fisa Health, we aim to guide you with simple, science-backed advice to help you care for your body from the inside out.
We have both vegan Omega 3 and fish oil based Omega 3 supplements available in our online store.
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