Omega-3 fats are found in foods, such as fish as well as flaxseed, and also in nutritional supplements, such as fish oil.
The 3 main omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), as well as docosahexaenoic acid (DHA). ALA is found primarily in plant oils such as flaxseed, soybean, and canola oils. DHA as well as EPA are located in fish as well as various other fish and shellfish.
ALA is an essential fat, indicating that your body can not make it, so you need to get it from the foods as well as drinks you eat. Your body can convert some ALA right into EPA and then to DHA, but only in really percentages. Obtaining EPA and also DHA from foods (and also dietary supplements if you take them) is the only functional way to boost levels of these omega-3 fatty acids in your body.
Omega-3s are essential elements of the membranes that border each cell in your body. DHA levels are particularly high in retina (eye), brain, as well as sperm cells. Omega-3s additionally provide calories to give your body power and have many features in your heart, capillary, lungs, immune system, as well as endocrine system (the network of hormone-producing glands).
How much omega-3s do I require?
Specialists have not developed suggested quantities for omega-3 fats, with the exception of ALA. Average daily suggested quantities for ALA are listed below in grams (g). The amount you require depends upon your age as well as sex.