Omega 3 Fats - Basics


Well-Known Member
4 Jun 2011
Omega 3 fats are polyunsaturated fatty acids that cannot be produced by the body and must be obtained from external sources. Research has shown that omega 3 fatty acids may help to prevent numerous diseases such as cardiovascular diseases, arthritis, certain types of cancer and many others.

There are 3 types of important omega 3 fatty acids:

Alpha linolenic acid (ALA)​
Eicosapentaenoic acid (EPA)​
Docosahexaenoic acid (DHA)​

EPA and DHA are the most beneficial ones. ALA is converted into EPA and DHA in the body. Older people and people suffering from diabetes may lack the ability to convert ALA into EPA and DHA. In these cases it's more advisable to obtain omega 3's from sources that are rich in EPA and DHA.
One of the richest sources of EPA and DHA is cold water fish, such as salmon, herring and mackerel.
ALA can be obtained from flaxseed oil, walnuts and various plant sources.

Here are more sources of omega 3 fatty acids:
  • Shrimps
  • Walnuts, brazil nuts, hazelnuts and pecans
  • Green leafy vegetables, such as spinach and broccoli
  • Eggs
  • Houmous
  • Sesame seeds and Tahini ( paste made out of sesame seeds)
  • Soybeans - soybean oil
  • Tofu