Omega-3

The two major classes of polyunsaturated fatty acids (PUFAs) are the omega-3 and omega-6 fatty acids. Three main types of Omega-3-fatty acids are: EPA- Eicosapentaenoic , DHA- docosahexaenoic (DHA) and ALA-alpha-linolenic acid.

ALA can be converted to EPA and DHA and conversion is very limited. EPA and DHA are present in fish, fish oils and krill oils. However, they are originally synthesized not by fish but by microalgae. ALA is present in flaxseed, soybean and canola oils.

What we need to watch on food label is, sometimes manufacturers claim that food contain omega-3 by adding little bit of flax or soy in it. To get health benefits of omega-3 we need enough of the ingredients and not just sprinkling powder. Consuming flax seeds -roasted or adding powder into smoothies or drinking soy milk or soy as main ingredient in recipes will give more omega-3 than these claims. Image credit: Image by Oliver Menyhart from Pixabay (Free for commercial use)