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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What Are ALA Omega 3 Fatty Acids?

ALA Omega 3 or Alpha-Linolenic acid are polyunsaturated fatty acids, obtained mainly through plant and vegetable oils. Just like other essential fatty acids, ALA fats cannot be synthesized within our body and we need to obtain them from our diet. To know more about these fats, keep reading.

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Unlike Docosahexaenoic acid (DHA) and Eicosapentaenoic acid (EPA), Alpha-linolenic fatty acids cannot be directly absorbed by our body cells. Once ingested, these need to be converted into EPA and DHA to be utilized by our body.

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According to doctors and health practitioners, most people possess the ability to convert ALA fats into DHA and EPA. However in elderly people, diabetics and heart patients - this conversion is not possible and they need to consume EPA and DHA supplements such as Fish oil.

The main dietary sources of alpha-linolenic fats include green leafy vegetables such as spinach, cabbage, broccoli, tofu, soybeans and Purslane. They are also concentrated highly in walnuts, hemp seeds, flaxseed oil and canola oil.

ALA fatty acids are beneficial in treating a variety of physical and mental disorders. They reduce the harmful triglycerides levels and increase the HDL or good cholesterol levels in the blood stream. This helps in reducing the risk of coronary heart diseases.

Essential fatty acids trigger the secretion of Sphingomyelinase, an enzyme that protects against breast, colon and prostate cancer. They also increase the immunity levels in the body.

Omega 3 supplements are highly beneficial for arthritis patients. They strengthen the joints and improve mobility. Consuming flaxseed oil regularly can inhibit the formation of blood platelets and prevent artery blockage.

Walnuts are good for increasing the I.Q. levels and memory in children. They are useful in treating mental problems such as depression, ADHD, schizophrenia, Alzheimer's disease and insomnia.

Polyunsaturated fatty acids are very effective in treating skin problems such as acne, eczema, psoriasis and allergies. They increase the metabolism rate in the body and help in burning away excess fat.

Eating disorders such as anorexia-nervosa result from a lack of ALA fats. A diet rich in polyunsaturated foods can treat such conditions. They also help in quick healing in case of wounds and burns.

Regular consumption of ALA supplements can keep your heart healthy, improve brain functioning, strengthen the joints and give you a radiant skin. Consult your doctor prior to taking supplements.

ALA Omega 3 supplements primarily consist of cooking oils. While purchasing these, look for ultra-refined oils packed in light-resistant containers. Also make sure the expiry date is mentioned on the container.

What Are ALA Omega 3 Fatty Acids?

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Health Benefits From Walnuts! Is It Really Just The Conversion Of ALA Into EPA Fatty Acids?

Walnuts have been in the news lately. All of a sudden this "sleeper" of a nut has taken on grand importance from not just a health standpoint, but there is a rumbling that it might even have some ability to enhance amorous intentions of the physical kind. Now that would be a corker! But along with everything else the Romans did, they considered walnuts to be a sexual medicine, and scattered them over couples getting married like we do rice! Go figure.

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From a health point of view, walnuts contain one of the better sources of Omega-3 ALA, which is a fatty acid. When you consume walnuts, about 1 1/2 to 2 ounces daily, it can result in some positive effects to your health. Now what's interesting is why.

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We're talking about the difference between EPA and ALA fatty acids. ALA fatty acids have no effect on the body unless they are converted. When they are converted they change to an EPA fatty acid which the body can then use, but not all of the acid is converted, leaving the rest to be flushed out of the body in the blood. Add the antioxidants and phytosterols which are also fatty acids, and now you have help preventing tumor development in breast cancer and other forms of cancers from tumors. Not bad for a nut!

A study in Israel found that the fatty acid found in walnuts made a significant reduction in a gene related to Alzheimer's. And of course the list goes on, much the same as it does for fish oil. And why not? It's still about what happens once the ALA is converted to the same fatty acid found in Omega-3 from fish.

Again, the Omega-3 from walnuts, as well as any plant or vegetable source is not what gets the job done in your body. It is the ability of your incredibly well engineered body to convert the this to the right stuff, and THAT is what gets the job done. Pretty amazing how the body works, in ways we cannot see.

So yes, walnuts can definitely contribute to your health, and you should eat a good handful every day...along with a good dose of fish oil supplements!

In summary, the supply of Omega rich fatty acids from fish is still the best source of the fatty acids necessary for optimum health. New Zealand may be the best resource for those supplements, due to some of the most pristine waters in the world where pure algae containing the food for fish, free of toxins and pollutants, provide the source of oil for this product.

It's you choice, and your health.

Health Benefits From Walnuts! Is It Really Just The Conversion Of ALA Into EPA Fatty Acids?

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