Omega 3 Fatty Acid As Functional Food

The Basics of Omega 3

Here, in brief, is research on the benefits of each omega-3 fatty acid:

* DHA, a long-chain omega 3 fatty acid, can be derived from many seafood like salmon, tuna, and shellfish. Another good source is marine algae, which is what most fish eat. DHA is very essential to the healthy brains of adults and the neurological and visual development of a child. If you read the labels of functional foods, you will see that the product is enriched with DHA from algae oils.
* EPA is also a long-chain omega 3 fatty acid and can be derived mostly from cold-water fish and fish oils. Together with DHA, EPA has been shown to help a lot of health conditions like bipolar depression, cancer, macular degeneration, and cardiovascular conditions. DHA and EPA are the fatty acids that our body uses more efficiently.
* ALA can be derived mostly from green, leafy plants like spinach, kale, and other salad greens. Other ALA-rich sources are flax, soy, walnuts, and canola oils. The body converts ALA into DHA and EPA but it does this inefficiently. The conversion is incomplete and is estimated to be only about 5% of ALA converted. That is why it is important to get DHA and EPA directly from their sources.

Studies suggest that ALAs can confer health benefits, and experts recommend getting at least 2 grams daily. But most of the research establishes the health benefits of DHAs and EPAs, which is why many dietitians encourage people to focus on getting these omega-3s in their diet.

* The benefits of DHA and EPA are more established than those of ALA, but some experts still recommend getting at least 2 grams of ALA omega 3 daily.
* It is very essential that pregnant and breastfeeding women get their daily dose of DHA. Studies have shown that children born to mothers who took DHA have better cognitive development. If contaminated fish are a concern, algae oils are also great alternative sources of DHA.