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You are here: Home / Food as Medicine Database / Search by Nutrient / Omega-3 Fats

Omega-3 Fats

​Health BENEFITS of ​Omega-3 Fats:

  • ​necessary for the repair phase of the immune system
  • ​​​promote good brain function and mental health
  • ​​​​help reduce chronic inflammation
  • ​​​​assist in raising healthy HDL cholesterol
  • help reduce LDL cholesterol and triglycerides​
  • ​​assist in lowering blood pressure
  • ​aid in preventing heart disease
  • ​help lower insulin resistance
  • ​improve leptin signaling in the brain
  • ​aid in balancing hormones
  • ​promote normal cell growth and development
  • help increase dopamine levels

Foods HIGH in Omega-3 Fats (DHA & EPA):

  • ​​albacore tuna
  • algae
  • anchovies
  • cod liver oil
  • mackerel
  • omega-3 eggs
  • salmon
  • sardines

Foods HIGH in Omega-3 Fats (ALA):

  • avocados
  • ​chia seeds
  • ​collard greens
  • ​flax seeds​
  • ​hemp seeds
  • kale
  • spinach
  • soybeans
  • walnuts

​Things to KNOW About Omega-3 Fats:

Omega-3s fats are essential fatty acids because your body isn’t able to make them on its own. Therefore, you must include omega-3-rich foods in your diet to ​provide you with these extremely beneficial compounds.

There are three main types of omega-3 fatty acids: EPA, DHA, and ALA. EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), ​are typically found in seafood. ALA (alpha-linolenic acid), is found in plant foods. ALA is a a precursor to DHA and EPA.

Your body can readily use dietary EPA and DHA. However, ​ALA (from plant foods) must be converted by the body into EPA and DHA before it can be used.

​Your body can only convert small amounts of ALA into EPA and DHA. ​The body's ability to convert ALA into EPA and DHA is higher in women than in men and can also be affected by genetics. A healthy woman converts approximately 21% of dietary ALA into EPA and 9% into DHA. Men convert slightly less. 

​Vegans and vegetarians who do not eat seafood may be ​more efficient at converting ALA into EPA and DHA. Studies have shown that when the body is not getting adequate amounts of EPA and DHA, ​it tends to compensate by increasing ​its conversion rate of ALA into EPA and DHA.

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