What are omega 3’s and why do we need them?

Recently, a client of mine made me realize that many times when talking about certain nutrition concepts we assume that people know what we are talking about, and sometimes they don’t actually know. So, I realize I need to be more mindful of that, especially as a health coach. 

So… what are omega -3 fatty acids and why are they important? 

Omega - 3 fatty acids are a type of polyunsaturated fat that are referred to as essential fatty acids because they are necessary for your health but cannot be made by your body.  So, you must get them from food.  Deficiencies are associated with cancer, lower intelligence, heart disease, depression and arthritis.  

There are many types of Omega-3s (about 11) but the 3 most important are ALA, EPA and DHA.  

ALA - Is found mostly in plants like kale, spinach, purslane, seeds like chia, flax and hemp and walnuts.  It is used for energy and can be be converted to EPA and DHA, however this process can be inefficient in humans.  

EPA- Is associated with fighting inflammation and symptoms of depression. EPA is found mostly in seafood, fatty fish and algae. 

DHA- is important for brain development and protects against heart disease.  It is found in seafood, algae and fatty fish.  

Bottom Line: EPA and DHA are the two most important omega-3’s and are found in seafood, fatty fish, algae, grass fed meat, and eggs.  If you aren’t getting enough of these foods you may want to consider supplementing.  

Things to consider when choosing your omega e supplement:

First, let’s discuss the difference between fish oil v’s flaxseed oil- fish oil contains EPA and DHA and flax oil contains ALA.  Both promote heart health and skin health but fish oil has higher anti-inflammatory properties.  Overall, fish oil seems to be better for improving heart health and inflammation but may not be suitable for individuals with a shellfish allergy.

 Things to take into consideration:

-Check which fatty acid it contains - You’re looking for EPA and DHA. 

-Check the form of fatty acid - this depends on processing, you want to get the most natural form which is Triglycerides (TG).

-Check the concentration- Check the concentration of fatty acids.  For example, the concentration of fatty acids in the capsule should be high.  Like 90 % triglycerides.  

-Product freshness-The product should not smell rancid or fishy.  It should contain some sort of antioxidant or stabilizer to preserve freshness, like vitamin E.

-Quality control and Sustainability- The product you buy should use sustainable and eco-friendly processes.  

I hope this helps!

Melissa xx00