ALA, EPA, and DHA - Which Foods Are Good Sources of Omega 3 Fatty Acids?

Omega 3 fatty acids are not naturally produced by the body so we need to obtain it from other sources like the food we eat. There are different sources of omega 3 fatty acids but we need to be aware that there are different types of omega3 acids.

Below is a quick discussion of each type of omega 3 fatty acid and which foods are rich in each type.

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Alpha Linoleic Acid (ALA)

Alpha linoleic acid or ALA is composed of 18 carbon bonds. It can be converted to DHA and EPA but this is a difficult process. ALA can be obtained from plant sources like plant oils and seeds.

This is usually the type of omega3 fatty acid that is preferred by vegetarians. Sources of omega3 fatty acids, specifically ALA, include flaxseed, pumpkin seed, walnuts, soybeans, olive oil, hemp seeds, kidney beans, and Brazil nuts.

Supplements are also available in the form of algal oil, made from ocean algae. Algal oil contains pre-formed DHA unlike other sources of ALA where conversion needs to take place.

Eicosapentaenoic Acid (EPA)

EPA is made up of 20 carbon bonds. EPA is important in the production of prostaglandins in the body. Prostaglandins play a role in blood clotting and other arterial functions. It also helps lower triglycerides and blood cholesterol levels.

EPA is also needed for the daily functioning of the brain. Sources of omega 3 fatty acids that contain EPA include fatty fish and fish oil. Fatty fish like tuna, hoki, mackerel, herring, and salmon make good sources of EPA omega3 fatty acids.

Fish oil supplements are also available and are recommended by the American Heart Association for those with existing heart conditions although the advice of a medical professional is encouraged.

Docosahexaenoic Acid (DHA)

DHA is made up of 22 carbon bonds and is considered the most beneficial among the 3 types of omega3 fatty acids. DHA is found in great concentrations in the gray matter of the brain and it is known to promote proper brain development and functioning, making its intake important during pregnancy and during the first years of life.

It also protects against cardiovascular disease and reduces inflammation. Like EPA, it can be obtained by eating fatty fish or by taking fish oil supplements. In choosing fish oil supplements, make sure that you choose one that is made with natural fish oil and has undergone thorough purification methods like molecular distillation.

There are a lot of sources of omega3 fatty acids. What is important is we make sure that we provide our body with the omega3 it needs so our body stays healthy.

ALA, EPA, and DHA - Which Foods Are Good Sources of Omega 3 Fatty Acids?

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