1. What are they?
2. What are they for?
3. Types of omega-3 fatty acids
4. Properties
5. Contraindications
6. What foods are they found in?
What are they?
Omega-3 fatty acids are a type of fat called long-chain polyunsaturated fat, essential for health because they play a vital role in many bodily processes. Unfortunately, your body cannot efficiently produce these substances (which is why they are considered "essential"), so you must obtain them through your diet. High intakes are associated with a reduced risk of inflammatory diseases and depression.
What are they for?What are they for?
How often have you wondered what the function of omega-3 fatty acids is? It's difficult to discuss the role of these fats, as they are biologically active substances that almost never have a direct effect, but rather participate in a collective process. They can be converted into eicosanoids (biologically active substances) and affect the tissues that produce them. They act very similarly to hormones and are particularly important for brain function and retinal health. They appear essential during pregnancy and breastfeeding to ensure proper fetal development and the child's intelligence.
Types of Omega-3 Fatty Acids
There are different types of omega-3 fatty acids, and as you might guess, not all are the same. The three most important are ALA, EPA, and DHA.
Alpha-linolenic acid, or ALA.
Alpha-linolenic acid (ALA) is the most common omega-3 fatty acid in the diet. It is found primarily in plant foods and must be converted to EPA or DHA before it can be utilized by the body. However, this conversion process is inefficient in humans, so in most cases, ALA is simply stored or used as an energy source. ALA is found in many plant foods, such as kale, spinach, lettuce, soybeans, nuts, and many seeds, such as chia, flax, and hemp.
Eicosapentaenoic acid (EPA)