What is omega-3 and what does it do?
Vitamines
Omega-3 is a family of essential fatty acids that play an important role in your body and may offer many health benefits. They are often called fish oil fatty acids, but they can also be obtained from plant sources.
Sources of omega-3
The most common source of these fatty acids is oily fish, such as salmon, sardines, or halibut, but omega-3 fatty acids can also be obtained from krill. Another good source is algae, from which fish also get their daily dose. You can also obtain omega-3 from many other plant sources, such as flaxseed oil, walnuts, and chia seeds.
Types of omega-3 fatty acids
The most common forms of omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Each form offers its own benefits;
- ALA is an essential fatty acid, meaning your body cannot produce it on its own. It's found in flaxseed oil, soybean oil, and vegetable margarines. Your body can produce EPA and DHA from this fatty acid, but only in small amounts.
- EPA is known as fish oil, but you can also get this form from other foods. It's added to certain foods, such as margarines, eggs, and some meats.
- DHA is also primarily found in (oily) fish, krill, and algae. This fatty acid is known for its health benefits, including those for the heart and brain.
Health effects of omega-3
The health benefits of omega-3 are still being extensively researched, and many effects of these essential acids are already known. Consuming 200 mg of EPA or DHA daily has a lowering effect on your blood pressure. DHA is also an important building block for the brain in both adults and children. Taking extra DHA during pregnancy or breastfeeding stimulates your child's brain development. It also benefits children's vision development and helps adults maintain sharp vision.