Omega-3 Fatty Acids

What is Omega-3? 

Omega-3 fatty acids are a type of polyunsaturated fat that are essential, because the body cannot produce them on its own and must obtain them from dietary sources. 

There are three main types of omega-3 fatty acids:

1. Alpha-Linolenic Acid (ALA): ALA is the primary plant-based omega-3 fatty acid found in sources like flaxseeds, chia seeds, walnuts and hemp seeds. 
2. Eicosapentaenoic Acid (EPA): EPA is found in certain types of fatty fish, including salmon, mackerel and sardines. It is known for its anti-inflammatory properties and is associated with cardiovascular health.
3. Docosahexaenoic Acid (DHA): DHA is found in fatty fish. It is crucial for brain health and is a major component of the brain and retina.

Why do we need Omega-3’s?

• Heart Health: EPA and DHA have been linked to a reduced risk of cardiovascular disease by helping to lower blood triglycerides, reduce inflammation, and improve blood vessel function.
• Brain Health: DHA, in particular, is crucial for brain development and cognitive function.
• Joint Health: Omega-3s may have anti-inflammatory effects that can benefit joint health.
• Eye Health: DHA is a major component of the retina.

3 Foods Richest in Omega-3’s?

1. Fatty Fish (Salmon, mackerel & sardines)
2. Chia Seeds & Flax Seeds
3. Walnuts

Daily Recommended Intake:

For adults, the recommended daily allowance (RDA) of Omega-3 is ~500 milligrams per day. 

Practical Examples:

• Walnuts (28 grams) = 250mg of ALA
• Fatty Fish (100g):
  • Salmon = ~150mg (combined EPA & DHA)
  • Mackerel = ~350mg (combined EPA & DHA)
  • Sardines = ~150mg (combined EPA & DHA)
• Chia Seeds (28g) = 490mg of ALA
• Flaxseeds (1tbsp) = 160mg of ALA

Symptoms of Omega-3 Deficiency:

• Dry Skin.
• Brittle Nails.
• Fatigue.
• Joint Pain: deficiency might contribute to increased inflammation, leading to joint pain and stiffness.
• Poor Concentration: may impact cognitive function, including concentration and memory.

Download this factsheet – Omega-3 FA Factsheet

Want to ensure you’re getting enough Omega-3 in your day? Check out our FREE MEAL PLAN:

Omega-3 FA – Daily Meal Plan

Check out our signature Omega-3 recipe here – Apple Pie Overnight Oats