Here’s the kicker: as mentioned, the body is theoretically able to convert ALA to its “older brothers”…but it does an absolutely terrible job of actually doing so. (ALA has some anti-inflammatory magic of its own, but DHA and EPA are the Special Forces of the omega-3 army.)

These two omega-3s get the lion’s share of work in the body, doing their anti-inflammatory magic and helping both heart and brain. Theoretically, the body can make DHA and EPA out of ALA, which is why ALA is the one considered “essential.” Note the word “theoretically” – more on that in a moment.ĭHA and EPA are the real workhorses of the omega-3 trio. One of the reasons ALA is so important is that it’s the parent molecule for the other two omega-3 fatty acids, DHA (docasahexaenoic acid) and EPA (eicosapentaenoic acid), which in my opinion, are the ones that make the most difference to human health. (There are small amounts of DHA and EPA in a very few select algaes, but for all intents and purposes, ALA is the plant-based omega-3, and is very plentiful in flaxseed, flaxseed oil, and chia seeds.ĪLA is considered one of two “essential” fatty acids because the body can’t make it on its own. That’s the kind of omega-3 found in all plant foods, at least those that have omega-3. The first is ALA, which stands for alpha-linolenic acid. There are basically three omega-3 fatty acids we need to be concerned with. So here’s the politically unfortunate truth: there’s a big difference between omega-3s from plants and omega-3s from animals. Omega-3 from Animal vs Plant Sources: Is There a Difference? So where do we get them? What foods do they come in? I wrote the book The 150 Healthiest Foods on Earth and I truthfully can’t think of a single food that’s good for the brain that isn’t also good for the heart, and vice versa!) (By the way, that’s almost always the case. These foods, by virtue of their omega-3 content, will be healthy for both heart and brain. So, let’s talk about the foods that don’t have to be “enriched” with omega-3s because they’re naturally high in them. Some of those food manufacturers are not, shall we say, terribly burdened by a sense of ethics, which is why you frequently see “ now with omega-3!” on the label of all kinds of junk food, many of which have been “enriched” with a microdose of omega-3, not enough to give the slightest health benefit to any human. Omega-3s have been shown to have a positive effect on heart disease and stroke and may even – according to the Harvard School of Public Health – play a protective role in cancer.įood manufacturers have done everything they can to capitalize on the public’s relatively newfound awareness of the value of omega-3. (Spoiler alert: it was the omega-3s in the fatty fish!) And ever since then, it seems like omega-3s have been researched for their effect on just about everything listed in the CDC’s list of diseases and conditions. Omega-3s – once labeled by researchers as the “wellness molecule” – have been studied since the 1970’s when researchers were trying to figure out why the Inuit in Greenland had so little heart disease, despite eating a diet high in fatty fish. And in the 25 years or so since Crayhon said that, research has continued to pile up proving the wisdom of his answer. “I’d give every woman of childbearing age omega-3 supplements.” My first nutrition teacher – the late, great Robert Crayhon – was once asked what single action he would take if he had a magic wand and could instantly change one single thing about the American diet.

Omega 3 foods