Last time we have already briefly introduced Omega-3 and its benefits:
This time we are going to dig deeper about Omega-3 and talk about how to ensure sufficient intake of this essential fatty acid.
Not All Omega-3 Created Equal
Omega-3 is in fact a group of fatty acids including alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
To reap the benefits mentioned in the previous post including proper brain development, improved cardiovascular function, and aid in muscle development, DHA and EPA are what our bodies need. ALA provides the building blocks of EPA and DHA. To utilise ALA, our bodies convert them into EPA and DHA, but not in the perfect ratio since ALA is primarily converted to EPA.
Getting the EPA & DHA
The best food source of EPA and DHA are different types of oily fishes such as salmon, mackerel, and sardines. If fatty fish is not one of your favourite foods, it is a good idea to supplement your diet with some Omega-3 supplements such as fish oil.
When choosing an Omega-3 supplement, the amount of total fat or even Omega-3 are not much of the importance, but the amount and ratio of EPA and DHA. A lot of Omega-3 supplements on the market use a lot of fillers making the amounts of EPA and DHA far less than ideal.
The perfect ratio of of EPA:DHA should be around 3:2.
Vegetarian?
Since DHA and EPA primarily come from fatty fish, it has been a challenge for vegetarians to obtain sufficient amounts of them. EPA can be produced by our bodies with a diet high in ALA which can come from a variety of seeds such as walnuts, flax seeds, and oils extracted from these seeds.
Recent studies have discovered an alternative source for vegetarians to obtain sufficient DHA other than fatty fish. Algae is shown to be a good vegetarian source of DHA providing similar amounts of DHA to that of fatty fish. There is an array of algae-infused supplements on the market providing vegetarians good ratios of Omega-3 for its benefits!
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