Omega-3 fatty acids and what it means to be essential

Omega-3 fatty acids are polyunsaturated fats that are categorised as essential because your body cannot readily produce it – meaning it needs to come from your diet or supplementation.

Foods that contain Omega-3 fatty acids

The problem with this usually lies in that with a westernised diet – obtaining your daily dose of Omega-3 fatty acids can be hard to do.

 There are three primary forms of omega-3s: docosahexaenoic acid (DHA, 22 carbons long), eicosapentaenoic acid (EPA, 20 carbons long), and alpha-linolenic acid (ALA, 18 carbons long). Within these three forms, there are two types – marine-derived and plant-derived omega-3s. DHA and EPA come from marine-based forms such as (fish and algae) while ALA is plant-based (seeds and nuts).

The carbon chain profile of the Omega-3 fatty acids

Omega-3s role in the body

 DHA is critical for brain function in infants and adults. And EPA plays an important role in protecting your neurons and cells while strengthening them. EPA also influences mood and behaviour. There are many additional roles and functions of EPA and DHA such as signalling pathways for cells, cell functioning, cell communication internally and externally, inflammatory and allergy responses, joints like recovery, nerves, circulation, brain health (as previously mentioned), skin and hair health and cardiovascular health and helping to balance the negative effects of too much Omega-6 in modern diets. Obtaining your Omega-3s are particularly important if you are training regularly or you are an athlete.

. ALA (a plant-based Omega-3 fatty acid (derived from seeds and nuts), plays a role in maintaining neurons and improving learning and memory. If you are a vegetarian or vegan you would primarily be obtaining your Omega-3s through plant-based forms in ALA (an acid in the omega-3 family – not the same thing as the fish-derived omega-3), which once it enters your body it can be converted into DHA and EPA however, the amount is very minimal. A study found that only 2% - 10% of plant-based ALA is converted into DHA and EPA, if at all. Your body’s ability to convert them into usable Omegas-3 fatty acids is very low. Your genetics play an important factor in the varying conversion rates.

A diagram of some of the ways in which Omega-3s may benefit you (according to numerous studies and research)

Omega-3 role in cardiovascular health

Help to support normal function of the heart

Reduce chronic inflammation

Reduce blood triglycerides

Reduce blood pressure

Omega-3 role in the brain

May support normal brain function

Help to fight the symptoms of depression and anxiety

Boost memory and concentration

Boost general mood

Fight age-related mental decline

DHA plays a major role during pregnancy and has been shown to

Help create normal development of brain and eyes

Increased child intelligence (such as memory and concentration)

May assist with symptoms of postpartum depression 

Omega-3 role in your bone and joint health

Improve joint mobility

Ease joint pain and stiffness

Where do Omegas come from?

Omega-3 fatty acids are made by plants originally – not by fish as most people believe. They are single-celled micro-organisms called microalgae (a single-celled alga, which is not seaweed or kelp) it is a certain species that make DHA or EPA naturally. This is originally where the Omega-3s are made – the little fish eat the algae, and the bigger fish eat the little fish. Algae is at the bottom of the food chain and eventually, it makes its way up to where we humans eat it or receive it in supplementation.

The top image shows the process of how humans eventually get their Omegas starting from the bottom of the marine food chain and rising up into the bigger fish which we eat or put in capsules. The image below shows what the process might look like in the near future as the demand grows for algal oil.

 There are companies that have started growing this type of algae (about 2-3 different types of species that can provide both the DHA and EPA from Omega-3s) in big ponds and harvesting out the fatty acids and producing vegan alternatives that are exactly the same molecule that you would get as if you were eating fish. The industry for this is still growing and is not widely done as of yet. Because of this, it can be expensive as compared to fish-derived Omegas. If you are currently following a vegetarian or vegan diet, algal oil is usually the way to go. However, ensure that it contains both EPA & DHA as some oils contain high amounts of DHA but no EPA – there are thousands of algae and they all differ in their ability to make both EPA and DHA.

Australia is currently leading the way in developing some genetically modified land plants – such as soybean oil – and putting the genes into the plants (that are already oil-producing) and starting to grow them and harvest Omegas. We will have to wait to see if this type of GMO is shown to be healthy and effective.

How do I get more Omegas into my diet?

EPA and DHA;

·       Salmon 

·       Sardines 

·       Grass-fed beef (must be grass-fed to get ALA Omega-3)

·       Halibut 

·       Prawns or shrimps 

·       Cod 

·       Tuna 

 ALA

 ·       Avocados

·       Walnuts 

·       Flax

·       Chia seeds (when rinsed well and soaked in water overnight, less problematic than many other seeds)

·       Kale 

·       Brassica family

·       Hemp seeds (hemp seeds contain no phytic acid, the mineral-binding antinutrient common to most nuts, seeds, grains, and legumes)

·       Winter squash/pumpkin (such as Butternut pumpkin here in Australia