Here in the Scandinavian countries we are very concerned about our intake of fish and omega fatty acids. Here is a short introduction to the theme and what you ought to know.
Omega 3 (DHA and EPA) are the most important essential polyunsaturated fatty acids. They are important for several brain functions and positive health effects regarding heart conditions and rheumatic illnesses among other things. The national recommendations here are that unless you eat fish 2-3 times per week for dinner, you should use omega 3 supplements to cover the requirements (1-3 grams daily).
Omega 3 fatty acids are especially found in fat fish like salmon, trout, mackerel and herring among others. If you do not like fish, you can find some amounts (ALA) in foods like walnuts, canola oils, linseed, algae and soybeans.
Omega 6 (AL) is found in different oils like soybean oil, corn oil, sunflower oil, margarine and different types of nuts and corns. This is also an essential fatty acid, which is not produced by the body itself. Modern diets have more than a satisfactory intake of omega 6 acids during the day, so the need for supplements of this fatty acid is overrated and rather unnecessary in most instances.
The body itself through saturated fatty acids can produce omega 9 fatty acids, so they are not essential for humans. You find omega 9 in olive oil, almond oil, walnuts, animal fat, fish, avocado and many other oils. Under no circumstances do you need a supplement of omega 9, because the body takes care of the production.
|Fatty acids abbreviation||Full name||Omega species|
|DHA||Docosahexaenoic acid||Omega 3|
|EPA||Eicosapentaenoic acid||Omega 3|
|ALA||α-linolenic acid||Omega 3|
|LA||Linoleic acid||Omega 6|
|OA||Oleic acid||Omega 9|
|EA||Erucic acid||Omega 9|
Hope you all have a healthy and omega-filled wednesday!