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Foods and dietary supplements rich in Omega-3 fatty acids provide stronger immunity and greater resistance to viruses. But how can you get enough of them through your daily menu at home? Which foods contain the valuable Omega-3s, and how often should you eat them? Here are the answers to these questions!
What do we know about Omega-3 fatty acids?
The best-known Omega-3 fatty acids are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). They are called „marine“ because they are found in oily fish.
EPA and DHA
Why is it important to get enough EPA and DHA, according to the recommendations of the World Health Organization? It's important for adults to consume at least 250–500 mg of DHA and EPA per day. They are key to counteracting inflammatory processes and strengthening the lungs, and they also play a role in brain function and eyesight.
The ratio of EPA and DHA in food and supplements such as fish oil is key to product quality. For example, the international rule for determining genuine fish oil is that the ratio of DHA to EPA should be approximately 1.4 to 1.
When it comes to basic requirements for fish products, fish and seafood should be wild, wild-caught, from clean areas, with low mercury content. Good sources of EPA and DHA include Atlantic cod, salmon, mackerel and sardines, tilapia, and catfish.
ALA
Another type of Omega-3 is alpha-linolenic acid (ALA). You can get it from nuts, seeds or their oils, and eggs.
ALA is the most common Omega-3 fatty acid outside of fish and is found mainly in plant foods. It supports good heart and blood vessel health, helping to prevent artery hardening, heart disease, and high blood pressure.
ALA is a key precursor to EPA and DHA. However, only a small percentage of it is converted into EPA — and even less into DHA, which is why a plant-based diet is relatively low in Omega-3. On average, only 1–10% of ALA is converted into EPA and 0.5–5% into DHA. In addition, the rate of conversion depends on adequate levels of other nutrients, such as copper, calcium, magnesium, zinc, iron, and vitamins B6 and B7.
You need about 2 g of ALA per day. Look for ALA in cabbage, spinach, purslane, soy, walnuts, chia, flax and hemp, canola oil, eggs and chicken, and meat from pasture-raised animals. When choosing these products, look for organic production, free of pesticides, and from green, non-industrial areas. For eggs and meat, trust certified free-range farms.
In addition, some Omega-6 fatty acids compete for the same enzymes needed for this process in Omega-3 acids. Therefore, a high amount of Omega-6 in the diet can hinder the conversion of ALA into EPA and DHA. When ALA is not converted into EPA or DHA, it is stored or used as energy, just like other fats, writes Healthline.
Omega-3 in the menu – from the sea and beyond
Consuming at least 500 g of Omega-3 from seafood is associated with the prevention of cardiovascular disease and coronary heart disease, by 52%, 39%, and 46% respectively. The greatest protective effects are seen when people include both marine and plant sources of Omega-3. Doctors recommend having oily fish from clean sources on our table 1-2 times a week.
Here are results from a study published in the Journal of the American Heart Association, which shows the benefits of Omega-3.
In it, participants were randomly assigned to one of three groups: a Mediterranean diet rich in fresh produce, whole grains and legumes, plus some healthy fats and fish (containing EPA and DHA), supplemented with mixed nuts (15 g walnuts, 7.5 g almonds and 7.5 g hazelnuts - containing ALA); a Mediterranean diet supplemented with extra virgin olive oil; and a control group on a low-fat diet. At the end of the study, it was found that consuming sources of ALA provides additional benefits, even when people get enough EPA and DHA from seafood. All Omega-3s provide benefits, so it's important to get these good fats from a variety of sources.
Beyond fish – eggs from free-range hens can be a daily part of our table. All eggs contain 25 g of DHA and ALA. Given that studies on the benefits of Omega-3 suggest consuming 500 to 1000 g of DHA and EPA combined, the amount of them in eggs is negligible. Olive oil or cold-pressed oils, avocado, and olives round out your Omega-3 intake.
In conclusion, if you're looking for a diet rich in Omega-3 acids, aim for a balance of oily fish at least once a week, nuts, unrefined oils, and eggs. Fish oil will provide you with what you need, up to the recommended daily amounts of these valuable acids for the body.
