Sources of Omega 3

Omega 3 fatty acids also called ω-3 fatty acid are polyunsaturated fatty acids involved in human psychology. Omega-3 considered to be healthiest food essential for human health and brain function, but human body unable to synthesize them. Humans needs to get them from foods, marine animals such as fish, algae or other marine foods are the great sources of omega 3 fatty acids.

Types of Omega 3 Fatty Acids

There are actually 11 types of omega 3 fatty acids but only three are involved in human psychology i.e. alpha-linoleic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid DHA. ALA, shorter chain omega-3 fatty acid mainly found in chia, hemp, flaxseed and other plant oil while longer chain omega 3 fatty acids (EPA and DHA) found in marine animals such as fish oil, krill oil or egg oil.

Conversion from ALA to EPA and DHA

Our body has the capability to convert ALA to EPA and DHA but the process is inefficiency in humans that means only small percentage i.e. about 5% gets converted into EPA and about 0.5% to 1% gets converted in DHA only with the help of sufficient enzymes and vitamins.

The low conversion rate is because lack of vitamins and enzymes in modern diet and the presence of high amount of omega-6 fatty acids that compete for same enzymes needed for this conversion.

Sources of Omega 3 Fatty Acids

Omega-3 and Omega-6 are the main essential fatty acids in human diet. Fortunately these fatty acids are easily comes from plants, food sources and from marine animals. Some of the most common sources of omega 3 foods include fish (tuna, mackerel, sardines, halibut, and salmon), sea foods (algae and krill), nuts oil, whole grains and some plants.

Fish oil supplements based on amount of Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). This fish oil supplement comes with variable amount of EPA and DHA. Take maximum 3 grams of omega-3 fatty acid from capsules or supplements under supervision of health care providers.

Krill oil and fish oil are two major players in animal based omega 3 fatty acids but we believe and recommend krill oil for superb benefits despite krill oil containing less EPA and DHA as compared to fish oil.

If you’re vegetarian or not like fish it is recommended to try DHA supplements from algae oil. Some good sources of ALA are flaxseed oil, walnuts, soybean oil or canola oil.

Dietary Sources of Omega 3 Fatty Acids | Healthy Food Guide
Dietary Sources of Omega 3 Fatty Acids

Omega-3 Ratio to Omega-6 in Foods

Omega-6 fatty acid tends to promote inflammation while Omega-3 acids helps to reduce inflammation but both types of fat are essential for human health to function properly.  Because of this opposing effect it is important to have proper ratio of omega-3 to omega-6 fatty acids in our diet. It is recommended to about 1:1 ratio of omega-6 to omega-3, but some modern western diets and researchers found that this ratio averages from 15:1 to 25:1 (omega-6 to omega-3). This too high ratio of omega-6 associates with today’s American diet with worsening inflammation and constricts blood vessels over time and increase the risk of death in modern society.

Omega 3 Fatty Acids Deficiency

Omega-3 and omega-6 fatty acids are most essential fatty acids in human psychology. Deficiency of omega-3 can cause serious health and mental problems and is underline cause of cancer and heart diseases. Deficiency of omega-3 is likely sixth biggest killer in United State and cause about 100,000 deaths every year.

Final Point of Remember

Before taking any of the omega-3 supplements, omega-3 capsules, or from food sources of omega 3, consult your doctor or health advisor because some peoples have specific recommendation and warnings depending on their health. 

For more information and complete list of Omega 3 sources, please see:

Benefits of Omega 3 Fatty Acids