Omega-3 fatty acids are a type of polyunsaturated fat (like omega-6), considered an essential fatty acid because it cannot be manufactured by the body. As a result, people must obtain omega-3 fatty acids from foods such as fish, nut, and plant-based oils such as canola oil and sunflower oils.
What are the types of omega-3 fatty acids?
ALA – ALA, or alpha-linolenic acid, is an 18-carbon chain and three cis double bonds. The first double bond is located in the n-3 position or at the omega end of the fatty acid. Thus, ALA is considered a polyunsaturated n−3 (omega-3) fatty acid.
EPA – EPA or eicosapentaenoic acid contains a 20-carbon chain and five cis double bonds; the first double bond is located at the third carbon from the omega end. Therefore, EPA also is considered an omega-3 fatty acid.
DHA – DHA or docosahexaenoic acid is a 22-carbon chain with six cis double bonds; the first double bond is located at the third carbon from the omega end of the fatty acid.
What are the sources of these omega-3 fatty acids?
ALA – Canola, Soybeans, Walnuts, and Flaxseed
EPA – Oily fishes such as Cod Liver, Herring, Mackerel, Salmon, and Sardines
DHA – Oily fishes such as Cod Liver, Herring, Mackerel, Salmon, and Sardines, and also are produced from algal fermentation
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