Omega 3 ‘EPA, DHA and ALA’
Summary
Omega 3 ‘EPA, DHA and ALA’ Naturally thins blood, combatting heart disease. Improves inflammation markers. Improves dry-eye symptoms. Lower inflammatory responses by enhancing B cell activation and antibody production. This allows your immune system to fight off unwanted pathogens. These healthy fats also help produce and stimulate oligodendrocytes, the myelin mechanics.
In high doses (>3000mg per day) it can have excessive blood thinning effects.
EPA [DV ~ 700mg Combined] {Half Life = 40 Hours} (Having enough EPA can reduce blood pressure, triglycerides and reduce inflammation that's been connected with the development of heart disease.)
Omega-3 eicosapentaenoic acid (EPA) is an essential fatty acid primarily found in marine sources such as fish oil and algae. EPA plays a significant role in reducing inflammation throughout the body, supporting cardiovascular health, and contributing to the maintenance of normal brain function. It is known for its benefits in lowering blood pressure, reducing triglycerides, and preventing heart disease.
High EPA Foods (from highest to lowest, per 100 grams)
Flax Seeds (22813mg)
Tuna [Skipjack] (1500mg)
Salmon [Wild Caught] (1380mg)
Sardines (1200mg)
Kidney Beans [Cooked] (170mg)
Spinach (140mg)
Walnuts (10mg)
DHA [DV ~ 700mg Combined] {Half Life = 65 Days} (Essential for brain development during pregnancy and early childhood. It is also linked to improved heart health, better vision, reduced inflammatory response, lower depression, anxiety and cancer rates (breast, prostate and colon.)
EPA, along with docosahexaenoic acid (DHA), is a type of omega-3 fatty acid that is crucial for overall health. These fatty acids are not synthesized by the human body in significant amounts and must be obtained through diet or supplements. Fish like salmon, mackerel, and sardines are excellent dietary sources of EPA. For those who do not consume fish, EPA supplements derived from algae are available.
High DHA Foods (from highest to lowest, per 100 grams)
Salmon [Wild Caught] (1500mg)
Sardines (1200mg)
Caviar (1200mg)
Tuna [Skipjack] (1141mg)
Seaweed (300mg)
Eggs [Pasture Raised] (170mg)
Brussel Sprouts (150mg)
Spinach (150mg)
ALA [DV ~ 2000mg] *The body automatically makes ALA when healthy* (The precursor to EPA and DHA, however the body does not efficiently convert ALA to DHA/EPA (about 4% conversion). Assists in the decoupling and maintenance of mitochondria, which increases longevity and energy production. Combats inflammation, memory loss, heart disease, and insulin resistance.)
Alpha-linolenic acid (ALA) is a type of omega-3 fatty acid found primarily in plant sources. It is considered essential because the human body cannot produce it, and it must be obtained through the diet. Rich sources of ALA include flaxseeds, chia seeds, walnuts, and canola oil.
ALA is a precursor to other omega-3 fatty acids, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), which are crucial for heart and brain health. However, the conversion rate of ALA to EPA and DHA in the body is relatively low. Despite this, ALA itself offers health benefits, including anti-inflammatory properties and a potential role in reducing the risk of cardiovascular diseases.
Including ALA-rich foods in the diet can contribute to overall omega-3 intake, supporting heart health, reducing inflammation, and promoting overall well-being.
High ALA Foods (from highest to lowest, per 100 grams)
Flaxseed Oil (53,300mg)
Chia Seeds (17,800mg)
Canola Oil (16,000mg)
Dried Parsley (1860mg)
Pesto Sauce (1260mg)
Virgin Cod Liver Oil (940mg)
Mackerel (490mg)
Salmon [Wild Caught] (481mg)
Caviar (160mg)
Wholegrain Bread (137mg)
Avocados (111mg)
Eggs [Pasture Raised] (60mg)
Whole Milk [Grass Fed]
Tuna [Skipjack]
Spinach
Broccoli
Kale
Cauliflower
Brussel Sprouts
References
Berry, J. (2020, September 24). What to know about omega-6 fatty acids. https://www.medicalnewstoday.com/articles/omega-6-fatty-acids
Gál, K. (2023, November 15). The complete guide to omega-3-rich foods. https://www.medicalnewstoday.com/articles/323144
Harvard Health. (2019, August 20). No need to avoid healthy omega-6 fats. https://www.health.harvard.edu/newsletter_article/no-need-to-avoid-healthy-omega-6-fats
Hurst, D. (2022, May 24). Omegas explained. Totally Kiwi. https://www.totallykiwi.co.nz/blogs/research/omegas-explained
Omega-6 fatty acids: Can they cause heart disease? (2023, June 13). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/heart-disease/expert-answers/omega-6/faq-20058172
Physicians Committee for Responsible Medicine. (n.d.). Omega-3 fatty acids and Plant-Based diets. https://www.pcrm.org/good-nutrition/nutrition-information/omega-3
Robertson, R., PhD. (2023, May 19). Omega-3-6-9 fatty acids: A complete overview. Healthline. https://www.healthline.com/nutrition/omega-3-6-9-overview
What’s the difference between omega-3 and omega-6 fats? - Unlock food. (n.d.). https://www.unlockfood.ca/en/Articles/Fat/What%E2%80%99s-the-difference-between-omega-3-and-omega-6