Omega-3 Fatty Acids
Definition
Essential polyunsaturated fats with anti-inflammatory properties, crucial for brain function, heart health, and overall wellness.
Omega-3 fatty acids are a family of essential fats that the body cannot produce on its own and must obtain through diet. The three main types are EPA and DHA (found primarily in fatty fish) and ALA (found in plant sources like flaxseed, chia seeds, and walnuts).
Research consistently links omega-3 intake to reduced inflammation, lower risk of heart disease, improved brain function, and better mental health. The American Heart Association recommends eating fatty fish like salmon, mackerel, or sardines at least twice per week.
For those who do not eat fish, algae-based supplements provide EPA and DHA directly. While ALA from plant sources can be converted to EPA and DHA, the conversion rate is low (2-10%). Most people benefit from 250-500 mg combined EPA and DHA daily, though higher doses may be recommended for specific health conditions.
Related Calculators
Related Terms
Fat (Dietary)
healthOne of the three macronutrients providing 9 calories per gram, essential for hormone production, nutrient absorption, and cell structure.
Macronutrients
healthThe three categories of nutrients that provide calories and energy: protein, carbohydrates, and fat, needed by the body in large quantities.
HDL (High-Density Lipoprotein)
healthThe 'good' cholesterol that helps remove other forms of cholesterol from the bloodstream, reducing the risk of heart disease.
Cholesterol
healthA waxy, fat-like substance found in the blood that is essential for building cells but can increase heart disease risk at elevated levels.
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