Omega-3 Fatty Acids – The Ultimate Beginner’s Guide

by EzekielDiet.com
Posted on Dec 06, 2018

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Omega-3 fatty acids are essential fats that you must get from the diet.

These incredibly healthy fats have important benefits for your body and brain (1, 2).

However, most people who eat a standard Western diet are not eating enough omega-3 fats. Not even close (3, 4).

This is the ultimate beginner’s guide to omega-3 fatty acids.

What Are Omega-3 Fatty Acids?

Omega-3 fatty acids are a family of polyunsaturated fats that we must get from the diet. They are also called n-3 or ω-3 fatty acids.

They are termed essential fatty acids because they are needed for health, but the body can not produce them on its own like other fats.

The polyunsaturated part means that the fatty acids have several double bonds in the chemical structure. Omega-6 fatty acids are another type of polyunsaturated fat.

The “omega” naming convention has to do with the placement of the double bond on the fatty acid molecule. Omega-3s have the first double bond placed 3 carbon atoms away from the omega end.

Read this for a more detailed explanation: What Are Omega-3 Fatty Acids? Explained in Human Terms.

Bottom Line: Omega-3 fatty acids are polyunsaturated fats that your body needs, but can not produce on its own. For this reason, they are classified as essential fatty acids.

The 3 Main Types of Omega-3 Fats

Fish

There are many fatty acids that technically belong to the omega-3 family.

These three are the most important:

1. EPA (Eicosapentaenoic Acid)

EPA is a 20-carbon-long omega-3 fatty acid. It is primarily found in fatty fish, seafood and fish oil.

The main function of EPA is being turned into important signalling molecules called eicosanoids. This can lead to reduced inflammation (5).

EPA has been found to be particularly effective against certain mental conditions, especially depression (6).

2. DHA (Docosahexaenoic Acid)

DHA is a 22-carbon-long omega-3 fatty acid. It is primarily found in fatty fish, seafood, fish oils and algae.

The main function of DHA is being a structural component in cell membranes, particularly in nerve cells in the brain and eyes. It constitutes about 40% of polyunsaturated fats in the brain (7).

DHA is very important during pregnancy and breastfeeding. It is absolutely crucial for the nervous system during development, and breast milk contains significant amounts of DHA (8, 9, 10, 11).

3. ALA (Alpha-Linolenic Acid)

ALA is an 18-carbon-long omega-3 fatty acid. It is found in high-fat plant foods, especially flax seeds, chia seeds and walnuts.

Despite being the most common omega-3 fat in the diet, ALA is not very active in the body. It needs to be converted into EPA and DHA in order to become active (12).

Unfortunately, this process is highly inefficient in humans. Only about 5% gets converted into EPA, and as little as 0.5% get converted into DHA (13).

For this reason, ALA should never be relied on as the sole omega-3 source. Most of the ALA you eat will simply be used for energy.

Read More: The 3 Most Important Types of Omega-3 Fatty Acids.

Bottom Line: There are three main types of omega-3 fats in the diet. EPA and DHA are found in seafood and fish, while ALA is mostly found in high-fat plant foods.

Health Benefits of Omega-3 Fatty Acids

Woman Holding Bottle of Oil-Filled Capsules

Omega-3 fatty acids are among the most comprehensively studied nutrients on earth.

They have been shown to have powerful health benefits for various body systems.

Blood Triglycerides: Omega-3 supplements can lower blood triglycerides significantly (14, 15, 16).

Cancer: Consuming foods high in omega-3 has been linked to reduced risk of colon, prostate and breast cancer. However, not all studies agree (17, 18, 19, 20, 21, 22).

Fatty Liver: Taking omega-3 fatty acid supplements can help get rid of excess fat from the liver (23, 24).

Depression and Anxiety: Taking omega-3 supplements, such as fish oil, can help reduce symptoms of depression and anxiety (25, 26, 27, 28).

Inflammation and Pain: Omega-3s can reduce inflammation and symptoms of various autoimmune diseases, such as rheumatoid arthritis. They are also very effective at reducing menstrual pain (29, 30, 31).

ADHD: In children with ADHD, omega-3 supplements can significantly improve various symptoms (32, 33).

Asthma: Omega-3s may help prevent asthma in children and young adults (34, 35).

Baby Development: DHA taken during pregnancy and breastfeeding can improve the baby’s intelligence and eye health (36, 37, 38).

Dementia: Some studies link a higher omega-3 intake to reduced risk of Alzheimer’s disease and dementia (39, 40, 41).

Unfortunately, despite improving several risk factors for heart disease, omega-3 fatty acids have not been shown to prevent heart attacks or strokes. The largest studies that look at the body of evidence find no benefit (42, 43).

Here is a detailed article about the health benefits of omega-3: 17 Science-Based Benefits of Omega-3 Fatty Acids.

Bottom Line: Omega-3 fatty acids have been studied thoroughly. They have been shown to fight depression, reduce fatty liver, lower blood triglycerides and help prevent asthma, to name a few.

How Much Omega-3 to Take For Optimal Health

Cod Fish

There is no specific recommended daily intake for omega-3 fatty acids.

Mainstream health organizations like the World Health Organization and European Food Safety Authority recommend a minimum of 250-500 mg combined EPA and DHA each day for healthy adults (44, 45, 46, 47).

The American Heart Association recommends eating fatty fish at least two times per week in order to ensure optimal omega-3 intake for heart disease prevention (48).

For pregnant and breastfeeding women, it is recommended to add an additional 200 mg of DHA on top of the recommended intake (49, 50).

If you are trying to improve a specific health condition, then ask your doctor for dosage recommendations.

Keep in mind that your omega-6 intake may partly determine how much omega-3 you need. Cutting back on omega-6 may reduce your requirement for omega-3 (51, 52).

Read more about the optimal omega-3 intake: How Much Omega-3 Should You Take Per Day?

Bottom Line: It is generally recommended to eat fatty fish at least two times per week, or to take at least 250-500 mg combined EPA and DHA per day from a supplement.

Should You Take an Omega-3 Supplement?

Omega-3 Capsules Close Up

The best way to ensure optimal omega-3 intake is to eat fatty fish at least twice a week.

However, if you don’t eat a lot of fatty fish or seafood, then it is probably a good idea to take a supplement.

In fact, most of the studies on the benefits of omega-3 used supplements, so they can definitely be beneficial.

Good supplements with EPA and DHA include fish oil and krill oil. For vegetarians and vegans, taking a DHA supplement made from algae is recommended.

When it comes to omega-3 supplements, there are many choices and not all of them are good. Some supplements may even contain harmful compounds because of pollution in the sea.

Read more here: Omega-3 Supplement Guide: What to Buy, and Why.

Bottom Line: People who do not eat fatty fish or seafood often should consider taking an omega-3 supplement. Fish oil and krill oil are good choices, and DHA from algae is recommended for vegetarians and vegans.

Safety and Side Effects

Oil Capsules

When it comes to nutrition, more is not always better.

As with many other nutrients, there is an upper limit to how much you should take.

According to the FDA, taking up to 2000 mg of combined EPA and DHA per day from supplements is safe (53).

In high doses, omega-3s can cause blood thinning and excessive bleeding. Speak to your doctor if you have a bleeding disorder or are taking blood thinning medications.

Some omega-3 supplements, especially fish oil, can also cause digestive problems and unpleasant fish oil burps.

Another thing to keep in mind is that many omega-3 supplements are high in calories. Cod liver oil is also very high in vitamin A, which can be harmful in large doses (54).

Make sure to read and follow the dosage instructions.

Bottom Line: Taking up to 2000 mg of omega-3 per day from supplements is safe according to the FDA. Speak to a doctor if you take blood thinning medications or have a bleeding disorder.

Foods High in Omega-3 Fatty Acids

Getting plenty of omega-3 fats from whole foods is actually not that hard, at least not if you eat fish.

Little Boy Holding Fish

Here are a few foods that are very high in omega-3:

Salmon: 4023 mg per serving (EPA and DHA).

Cod Liver Oil: 2664 mg per serving (EPA and DHA).

Sardines: 2205 mg per serving (EPA and DHA).

Anchovies: 951 mg per serving (EPA and DHA).

Flax Seeds: 2338 mg per serving (ALA).

Chia Seeds: 4915 mg per serving (ALA).

Walnuts: 2542 mg per serving (ALA).

Other foods that are high in EPA and DHA include most types of fatty fish. Meat, eggs and dairy products from grass-fed or pasture-raised animals also contain decent amounts.

Several other common plant foods are also high in the omega-3 fatty acid ALA. This includes soybeans, hemp seeds and walnuts. Some vegetables also contain small amounts, including spinach and Brussels sprouts.

Read more: 12 Foods That Are Very High in Omega-3.

Bottom Line: Foods that are very high in EPA and DHA include salmon, cod liver oil, sardines, anchovies, flax seeds and chia seeds. Foods that are high in ALA include flax seeds, chia seeds and walnuts.

Frequently Asked Questions

Omega Capsules in Bottle

Here are quick answers to some common questions that frequently come up about omega-3 fatty acids and fish oils.

1. What is the best form of fish oil?

Most fish oils are in the ethyl ester form.

However, we recommend buying fish oils in the triglyceride and free fatty acid forms because they are absorbed much better (55, 56).

2. What happens with excess omega-3s in the body?

They will simply be used as a source of calories, like other fats.

3. Can you cook with omega-3 oils?

It is not recommended to cook with them, because they are high in polyunsaturated fats which can easily damage in high heat.

For this reason, you should also store them in a dark, cool place and not buy in bulk because they can perish.

Omega-3 Fatty Acids Are Incredibly Important

There is a lot of controversy in nutrition, and it often seems like people can’t agree on anything. However, there is almost universal agreement about the importance of omega-3 fatty acids.

They are among the most studied nutrients on the planet, and few things are as well supported by studies as their immense health benefits.

If you don’t eat fatty fish or seafood often, then you should seriously consider taking an omega-3 supplement.

It is an incredibly simple but highly effective way to improve both physical and mental health, and may reduce your risk of disease down the line.

Source article:  http://authoritynutrition.com/omega-3-guide/

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escortistanbul escortkadıköy escortkağıthane escortkartal escortküçükçekmece escortmaltepe escortmecidiyeköy escortmerter escortotele gelen escortpendik escortrus escortsarıyer escortsefaköy escortsilivri escortşirinevler escortşirinevler türbanlışirinevler ucuzşişli escortsınırsız escorttaksim escorttesettürlü escorttopkapı escorttürbanlı escorttüyap escortucuz escortümraniye escortüniversiteli öğrenci escortyabancı escortyenibosna escortzeytinburnu escortsmm panelgaziantep escortmersin escortpostegroweb postegroweb postegroalanya escortbodrum escortdidim escortfethiye escortkuşadası escortmanavgat escortmarmaris escorteczane sertleşme haplarıyapay kızlık zarıkaynarca escortatalar escortcevizli escortEscorts İn BodrumBodrum Bayan Escortpostegropostegroweb postegroizmit escortkocaeli escortizmit escortkocaeli escortgebze escortgölcük escortdarica escortizmit otele gelen escortizmit eve gelen escortkocaeli evi olan escortotele gelen escortizmit sınırsız escortcialis 20 mg fiyatcialis 100 mg fiyatcialis 5 mg fiyatviagra 100 mg fiyatcialis 5 mg fiyatcialis fiyat eczanepostegropostegrocinsel hastalıklarereksiyon sorunuacarkent escortbahariye escortcialis 20 mgcialis 100 mgcialis 5 mgcialis fiyatcialiscialis fiyatlarıviagra fiyatviagra siparişcialis satışcialis siparişviagra fiyatlarıkartal escortbedava bonus veren bahis siteleribahisgaziantep escortviagraviagra fiyatpostegropostegropostegroDubai escortsDubai escortsLondon escortsfree instagram followersMarmaris Escortpendik escortkartal escortkurtkoy escorttuzla escorthalkalı escortbayrampaşa escortbaşakşehir escortbahçelievler escortbağcılar escortbahçeşehir escortkadın giyimfantezi babydollfantezi çorapfantezi giyimKadın üst giyimkadın alt giyimkadın ayakkabıkadın atletbluz bodybot bootiekadın ceketkadın çizmekadın elbiseelbise abiyekadın eşofman altıkadın eşofman takımıAnkara escort bayanturgutreis escortpostegroweb postegroweb postegropostegroizmit escortistanbul escortkaynarca escortviagra 100 mg fiyatviagra 100 mg fiyatgaziantep escort bayanGüvenilir bahis SiteleriBalgat escortÇankaya escortCebeci escortDemetevler escortDikmen escortEryaman escortEsat escortEtlik escortKeçiören escortKızılay escortKolej escortRus escortSincan escortYenimahalle escortAtaşehir escortanadolu yakası escortAnadolu yakası escortAtaşehir escortAtaşehir escortKadıköy escortKadıköy escortÜmraniye escortÜmraniye escortBostancı escortBostancı escortbostancı escortpostegroadana escortadana escort bayanafyon escortacarkent escortacibadem escortadalar escortafyon escortalanya escort bayanalanya escortantalya escort bayanantalya escortartvin escortartvin escortbeylikdüzü escortbeylikdüzü escortbeylikdüzü escortbeylikdüzü escortbodrum escortbolu escortbolu escortburdur escortbursa escortbursa escortçanakkale escortçanakkale escortçeşme escortdidim escortdiyarbakır escortdiyarbakır escortedirne escortedirne escortelazığ escortelazığ escorterzincan escorterzincan escorterzurum escorterzurum escortbodrum escortbursa escortbursa escorteskişehir escorteskişehir escortgaziantep escortgaziantep escortgaziantep escortgiresun escortgiresun escortgümüşhane escorthatay escorthatay escortısparta escortısparta escortkars escortkastamonu escortkastamonu escortkayseri escortkayseri escortkıbrıs escortkıbrıs escortkonya escortkonya escortkuşadası escortkütahya escortkütahya escortmalatya escortmalatya escortmanisa escortmanisa escortmardin escortmardin escortmarmaris escortmersin escortnevşehir escortnevşehir escortniğde escortniğde escortordu escortordu escortrize escortrize escortsakarya escortsakarya escortsamsun escortsamsun escortşanlıurfa escortşanlıurfa escortsinop escortsinop escortsivas escortsivas escorttekirdağ escorttekirdağ escorttrabzon escorttrabzon escortuşak escortvan escortvan escortyalova escortyalova escortyozgat escortyozgat escortzonguldak escortzonguldak escortCoinbar girişSafirbet girişcratosslot girişAsyabahis girişTempobet girişMarsbahis girişBetebet girişVdcasino girişVevobahis girişBetper girişimajbet girişHoliganbet girişJojobet girişAnadolucasino girişArtemisbet girişbelugabahis girişbetvole girişinterbahis girişmilanobet girişZeytinburnu EscortYeşilköy EscortYenibosna EscortÜmraniye EscortTopkapı EscortTaksim EscortSuadiye EscortSınırsız EscortŞişman EscortŞişli EscortŞirinevler EscortSilivri EscortPendik EscortOrtaköy EscortOlgun EscortNişantaşı EscortMerter EscortMecidiyeköy EscortMaslak EscortMaltepe EscortMahmutbey EscortLevent EscortKurtköy EscortKüçükyalı EscortKüçükçekmece EscortKartal EscortKağıthane EscortKadıköy Escortİstanbul Escortİkitelli EscortHaramidere EscortHalkalı EscortGöztepe EscortGenç EscortFlorya EscortFındıkzade EscortFatih EscortEtiler EscortEsenyurt EscortEscort NumaralarıEscort BayanlarErenköy EscortElit Escortçekmeköy escortÇıtır Escortşerifali escortCihangir Escortümraniye escortüsküdar escortCevizli EscortCennet Mahallesi Escortsuadiye escortÇapa Escortkadıköy escortÇağlayan Escortgöztepe escortBüyükçekmece Escortbostancı escortgöztepe escortBostancı EscortBeyoğlu Escortsuadiye escorterenköy escortbostancı escortanadolu yakası escortavrupa yakası escortBeylikdüzü EscortBeşiktaş Escortanadolu yakası escortBayrampaşa EscortBaşakşehir Escortümraniye escortBakırköy Escortkadıköy escortBahçelievler Escortbostancı escortBağdat Caddesi Escortataşehir escortBağcılar Escortcevizli escortatalar escortmaltepe escortAvrupa Yakası Escortkartal escortmaltepe escortAvcılar EscortAtaşehir Escortümraniye escortsupertotobetrestbet girisbetpas girisbetbabayurtdisiaugenoperationbotox bruisinghepsibahisrexbetsuperbetinbetsatbets10romabettarafbetbetparkhilbetonbahisbahsegelbahigowinxbetelitbahisdinamobetbetmatiktimebetgebze escortleopard honeyAnkara escortUlus escortTunalı escortTandoğan escortSıhhiye escortRus escortMamak escortMamak escortGölbaşı escortCinsel sağlık ürünleriCinsel performans ilaçlarıCialis fiyatCialis 20 mg fiyatCialis 100 mg fiyatCialis 30 lu tablet fiyatViagra fiyatViagra 100 mg fiyatViagra 30 lu fiyatViagra 4 lü tablet fiyatıVega 100 mgVega 100 mg fiyatVega 100 mg eczaneKamagra jelKamagra Jel fiyatKamagra jel eczaneSertleştirici haplarGeciktirici ürünlercialiscinsel sağlık ürünleribayan azdırıcı fiyatkadın azdırıcı damlasertleştirici ilaçlarcialis fiyatviagra fiyatpenis büyütücükamagra jelgeciktirici spreycialis 20 mgcialis 100 mgviagra 30 luen iyi penis sertleştirici ilaçsertleştirici haplarelazığ escort bayanhasta yataklarıkent switch fiyatmarlboro shuffleparliament aqua bluemarlboro double fusionmarlboro shufflekent switchdjarum blackdjarum blackAnadolu yakası escortAtaşehir escortBostancı escortErenköy Escortavrupa yakası escortAtaköy EscortAvcılar EscortBahçeşehir Escortözel escortlaranal escortçıtır escortelit escortAnadolu Yakası escortAtaşehir escortbağdat caddesi escortBostancı escortGöztepe Escortİstanbul EscortKadıköy EscortKartal EscortKurtköy EscortMaltepe EscortPendik EscortŞerifali EscortTuzla EscortÜmraniye escortÜsküdar EscortAnadolu Yakası EscortAtaşehir escortBostancı EscortGöztepe EscortAvrupa Yakası EscortAksaray escortAtaköy EscortAvcılar Escortİstanbul EscortAtaşehir Elit EscortAtaşehir Esmer EscortAtaşehir Genç EscortAtaşehir Olgun EscortAtaşehir Sarışın EscortAtaşehir Şişman EscortAtaşehir Sınırsız EscortAtaşehir Ucuz EscortAtaşehir Yabancı EscortAteşehir Escort BayanBağdat Caddesi EscortBağdat Caddesi Olgun EscortBağdat Caddesi Sarışın EscortBağdat Caddesi Şişman EscortBağdat Caddesi Ucuz EscortBağdat Caddesi Yabancı EscortBostancı Elit EscortBostancı Çıtır EscortBostancı EscortBostancı Esmer EscortBostancı Olgun EscortBostancı Sarışın EscortBostancı Yabancı EscortGöztepe EscortGöztepe Genç EscortGöztepe Olgun EscortGöztepe Şişman EscortGöztepe Sınırsız EscortGöztepe Ucuz EscortKadıköy Anal EscortKadıköy Elit EscortKadıköy EscortKadıköy Eskort BayanlarKadıköy Genç EscortKadıköy Yabancı EscortKartal Çıtır EscortKartal EscortKartal Eskort BayanlarKartal Esmer EscortKartal Sarışın EscortKartal Sınırsız EscortKartal Ucuz EscortKaynarca EscortKaynarca Genç EscortKaynarca Olgun EscortKaynarca Şişman EscortKurtköy EscortKurtköy Escort BayanKurtköy Ucuz EscortKurtköy Yabancı Escort BayanMaltepe Anal EscortMaltepe EscortMaltepe Genç EscortMaltepe Olgun EscortMaltepe Şişman EscortPendik EskortPendik Eskort BayanlarPendik Sarışın EscortPendik Şişman EscortPendik Sınırsız EscortPendik Ucuz EscortTuzla Anal EscortTuzla Elit EscortTuzla EscortTuzla Yabancı EscortÜmraniye EscortÜmraniye Masöz EscortÜmraniye Olgun EscortÜmraniye Ucuz Escortepoksi zeminepoksi zemin kaplamaepoksi yol çizgisişişli escortAcıbadem Escortİçerenköy EscortKozyatağı EscortKüçükyalı EscortKadıköy EscortKartal EscortMaltepe EscortPendik EscortKurtköy EscortŞerifali EscortAnadolu Yakası EscortKadıköy EscortAtaşehir EscortBostancı EscortAtaşehir EscortKadıköy EscortKurtköy EscortAnadolu Yakası EscortAnadolu Yakası EscortAtaşehir EscortBostancı EscortKadıköy EscortAnadolu Yakası EscortKadıköy EscortAtaşehir EscortBostancı EscortMaltepe EscortGöztepe EscortPendik EscortErenköy EscortGöztepe EscortSuadiye EscortGöztepe EscortMaltepe EscortŞerifali EscortKartal EscortKurtköy EscortPendik EscortKurtköy EscortPendik EscortAnadolu Yakası EscortKartal EscortMaltepe EscortAnadolu Yakası EscortKartal Escort BayanKurtköy Escort BayanMaltepe Escort BayanPendik Escort BayanAnadolu Yakası EscortKartal EscortKurtköy EscortMaltepe EscortPendik EscortTuzla EscortKurtköy EscortPendik EscortTuzla EscortAnadolu Yakası EscortMaltepe EscortKartal EscortBostancı EscortÜmraniye EscortAnadolu Yakası EscortKadıköy EscortAtaşehir EscortTuzla EscortGebze EscortAydınlı EscortMutlukent EscortPendik EscortAnadolu Yakası EscortKurtköy EscortÜmraniye EscortBostancı EscortKartal Escort BayanPendik Escort BayanKurtköy Escort BayanMaltepe EscortAnadolu Yakası EscortBostancı EscortKartal EscortMaltepe EscortÜmraniye Escortbağdat caddesi escortgöztepe escortistanbul escortkartal escortkurtköy escortmaltepe escortpendik escorttuzla escortüsküdar escortataköy escortavcılar escort bayanavrupa yakası escortbahçeşehir escortbakırköy escortbeşiktaş escortbeylikdüzü escorterenköy escortetiler escortgöztepe escortikitelli escortkartal escortkurtköy escortmaltepe escortmecidiyeköy escortpendik escortşirinevler escortşişli escortsoğanlık escortataşehir escortkaynarca escortümraniye escortgebze escorttuzla escortavrupa yakası escortavrupa yakası escortavrupa yakası escortavrupa yakası escortavrupa yakası escortavrupa yakası escortavrupa yakası escortavrupa yakası escortavrupa yakası escortatalar escortcevizli escortescort bayanmaltepe escortbeylikdüzü escortavcılar escortesenyurt escortbahçeşehir escortşirinevler escortataköy escortbeylikduzuescortev.comescort beylikdüzüWhatsapp aerobeylikdüzü eskortbahariye escortmoda escortsex hikayeleriadana escortadıyaman escortafyon escortağrı escortaksaray escortamasya escortankara escortantalya escortantep escortardahan escortartvin escortaydın escortbalıkesir escortbartın escortbatman escortbayburt escortbilecik escortbingol escortbitlis escortbolu escortburdur escortbursa escortçanakkale escortçankırı escortçorum escortdenizli escortdiyarbakır escortdüzce escortedirne escortelazığ escorterzincan escorterzurum escorteskişehir escortgiresun escortgümüşhane escorthakkari escorthatay escortığdır escortısparta escortistanbul escortizmir escortizmit escortkarabük escortkaraman escortkars escortkastamonu escortkayseri escortkıbrıs escortkilis escortkırıkkale escortkırklareli escortkırşehir escortkocaeli escortkonya escortkütahya escortmalatya escortmanisa escortmaraş escortmardin escortmersin escortmuğla escortmuş escortnevşehir escortniğde escortordu escortosmaniye escortrize escortsakarya escortsamsun escortsiirt escortsinop escortşırnak escortsivas escorttekirdağ escorttokat escorttrabzon escorttunceli escortzonguldak escorturfa escortuşak escortvan escortyalova escortyozgat escorterkeklerde sertleşmeye iyi gelen ilaçlarsertleştirici hap eczane fiyatlarıyakacik escortsisli escortvega 100 mg hapseofuck googledolandırıcı hesap satışıviagrabacklink almetin2 pvppvp metin2metin2emek serveradana escortadana escortanadolu yakasi escort