Roles of EPA, DHA, and ALA in Omega-3 Fatty Acids
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Transcript of Roles of EPA, DHA, and ALA in Omega-3 Fatty Acids
The Basics
• Omega-3 fatty acids are found in cold-water fish, shellfish, algae oils, along with various plant and nut oils
• There two long-chain omega-3 fatty acids are:
– EPA (eicosapentaenoic acid)
– DHA (docosahexaenoic acid)
• The short-chain omega-3 fatty acid, ALA (alpha-linolenic acid) is a less potent form
Overall Health Benefits
• Cardiovascular health
• Neurological health
• Eye and vision health
• Joint health
• Normal inflammation process
DHA Specifics
• Supports integrity of the neuron’s membranes
• Required for proper visual and neurological development along with brain development during pregnancy
• Needed for optimal brain function from infant to adult
• Insufficient DHA may negatively affect mood and memory
EPA Specifics
• Reduces cellular inflammation
• Benefits high blood pressure
• Controls neuro-inflammation
• Superior to DHA for depression and ADHD
• Supports prevention of LDL oxidation
• May benefit arthritis
ALA Specifics
• Source of energy
• Precursor for long-chain omega-3 fatty acids but doesn’t efficiently convert to EPA and DHA
• Doesn’t appear to benefit brain or retinal development or promote cardiovascular health
Sources of Omega-3 Fatty Acids
• DHA
– Certain marine algae oils
– Tuna, salmon, mackerel, halibut, other fatty fish
• EPA
– Fatty fish such as tuna, salmon, halibut, mackerel
• ALA
– Soybean oil, walnuts, olive oil, and flaxseeds
• Fish oil supplements