ALA omega 3 is one of the essential polyunsaturated fats; although omega 3 helps our bodies to function properly, it cannot be manufactured by the human body. That is why we have to eat the right foods and take the right dietary supplements in order to get this vital nutrient. ALA (Alphalinolenic acid) is one of the important members of the omega 3 family; the others are DHA (Docosahexaenoic acid) and EPA (Eicosapentaenoic acid).
ALA omega 3 comes from plant sources like flax seed, Soy, walnuts, hempseeds and hazel nuts, while EPA and DHA come from marine sources like fish. The three fatty acids are all good fats that are beneficial to the human body.
Why is ALA omega 3 considered not as important as DHA and EPA?
The human body cannot use ALA unless it is first converted into EPA or DHA; unfortunately, such conversions are partial and limited. Research shows that the human body can only convert about 8% of Alphalinolenic acid we consume; the rate of conversion is even lower in the elderly people.
That means that we need to take a whole lot of veggies, nuts and fruits to get enough ALA omega that can give us the right amounts of EPA and DHA our bodies need. You and I know that our modern day's diets are nothing to right home about when it comes to getting the right amounts of nutrients we need; we neither eat enough of vegetables nor fish.
Moreover a recent study shows that taking several grams of ALA omega 3 daily did not increase low level of DHA in human breast milk. Hence, it is better to consume something that already has high amounts of DHA and EPA. Hence, fish oil is the right way to go; eating at least two portions of fatty fish like salmon, hoki, tuna and mackerel a week will give you enough amount of omega 3 to keep you healthy.
Omega 3 helps to maintain good cardiovascular health, it also boosts brain activities and healthy joints; other benefits include anti-inflammatory effects which are helpful in preventing several diseases including cancer.
DHA is known as the most important form of omega 3 because it is the source of most of the health benefits. For instance, our brains are 60% fats and half of that is dha fat. Hence, deficiency in this particular vital fatty acid could lead to serious mental conditions especially memory loss, depression and ADD.
If ALA omega 3 is not so beneficial, what should vegetarians do?
If you are a vegetarian, you can get your omega 3 by taking marine algae; this is the only plant-based food that contains some dha and epa. Because of the high demand, marine alga is very scarce and thus, quite expensive. However, it is better to spend more money and get what you really need.
Getting the right amount of omega 3 your body needs is very important if you want to live healthy and prolong your life; hence, fish oil supplementation may be the best way to achieve that goal. However, you need to make sure that the fish oil has the right amounts of DHA and EPA; the supplement should also be toxin-free. Check out the premium fish oil supplement every member of my family takes.
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