Omega-3 is a group of long-chain polyunsaturated fatty acids, most notably found in cold-water fish. Known as an essential fatty acid, omega plays a key role in everything from the immune response to brain function and metabolism, but it must be obtained from food sources, because the body does not naturally create it. Omegas exist in nature in three forms, one derived from land plants and two derived from marine sources.
Why You Need Omega-3s
Omega-3 is highly concentrated in the brain; it is critical to the formation and maintenance of nerve cell membranes. Research shows that in the nervous system , omega-3s foster the development of brain circuitry and the speedy processing of information. Fatty acids play an important role in stabilizing mood and staving off cognitive decline . Low levels of omega-3s are linked to poor memory and even depression . Here's a look at the brain benefits:
And the body benefits:
Omega-3 fatty acids give membranes fluidity and elasticity, allowing brain cells to easily pass neurotransmitters, hormones , and proteins back and forth. The human brain is approximately 66 percent fat, and about 20 percent of that fat is omega-3. Cells can turn omega-3 fatty acids into powerful anti-inflammatory molecules, allowing the brain to heal from trauma , infection, and oxidation or metabolic damage.
The omega-3 family encompasses numerous fatty acids, but three primary forms are eicosapentaenoic acid, EPA, docosahexaenoic acid, DHA, and alpha-linolenic acid, ALA. It's important to get omega-3s from food, those found in plants as well as those found in fatty fish and algae.
Maximizing Omega-3s In Your Diet
The human body is inefficient at making these fatty acids. Therefore, everyone needs to consume these fats regularly. The recommended daily intake for adults is 1.6 grams for males and 1.1 grams for females, according to the National Institutes of Health.
Specific foods contain EPA and DHA, eicosapentaenoic acid, EPA, docosahexaenoic acid, DHA, these are found primarily in fish. Coldwater and fatty fish are higher in omega-3s, but here is a shortlist.
And specific foods contain alpha-linolenic acid, ALA. Plant foods like nuts and seeds are high in ALA, but some vegetables also contain it.
Plant foods do not contain EPA or DHA . The only omega-3 found in plant foods is ALA, which is difficult for the human body to transform into EPA and DHA. Most studies estimate that less than 10 percent of ALA, and in some cases as little as 0 percent, is converted into EPA and DHA in the human body.
Explore More About Omega-3
For a comprehensive understanding of omega-3, read our complete guide: