What is an omega-3 fatty acid?
Omega-3 fatty acids a are a type of polyunsaturated fatty acid. (9)
Omega-3 fatty acids are known as “food fats”. (5)
What are types of omega-3 fatty acids?
Omega-3 fatty acids occur naturally in 2 forms, triglycerides and phospholipids. (8)
Omega-3 fatty acids are also known as omega-3 oils, ω−3 fatty acids or n−3 fatty acids. (8)
Omega-3 fatty acids cannot be synthesized by the human body, and must be obtain from the diet. (8)
Humans can convert short-chain omega-3 fatty acids to long chain forms (EPA, DHA) with an efficiency of below 5%. (8)
Omega-3 Fatty Acids and Humans
The human body does not naturally make omega-3 fatty acids. (3)
Many people’s diets contain too many inflammatory omega-6 fatty acids and not enough anti-inflammatory omega-3 fatty acids. (7)
What do omega-3 fatty acids do?
reduces inflammation in the human body (2, 5)
have anti-inflammatory properties (6)
linked to lower risk of heart disease, arthritis, dementia, Alzheimer’s disease5)
Studies show omega-3 fatty acids reduce cholesterol and triglyceride levels. (5)
Omega-3 fatty acids can keep your arteries clear from plaque buildup and the blood vessels smooth and flexible, putting less strain on the heart. (5)
omega-3 could reduce the risk of autoimmune diseases (5)
Omega3 fatty acids are associated with decreased inflammation and better health when they’re present in the human body at a ratio of 4:1 of omega-6 fatty acids to omega-3 fatty acids. (7)
What are types of omega-3 fatty acids?
Docosahexaenoic acid (DHA) (3)
Eicosapentaenoic acid (EPA) (3)
Alpha-linolenic acid (ALA) (5)
hexadecatrienoic acid (HTA) (8)
stearidonic acid (SDA) (8)
Eicosatrienoic acid (ETE) (8)
Eicosatetraenoic acid (ETA) (8)
Heneicosapentaenoic acid (HPA) (8)
Docosapentaenoic acid (DPA) (8)
Tetracosapentaenoic acid (8)
Tetracosapentaenoic acid (8)
Tetracosahexaenoic acid (8)
What foods contain omega-3 fatty acids?
What contains zero (no) omega-3 fatty acids?
cottonseed oil (almost none)
What are omega-3 supplements?
fish oil (5)
cod liver oil (4, 5)
vegetarian algal oil (5)
What is the RDA for omega-3 fatty acids?
For plant-based omega-3 fatty acids, the Adequate Intake is 1,600 mg for males and 1,100 mg for females, according to the National Intititutes of Health. (4)
Omega-3 Fatty Acids and Dogs
Research has shown that omega-3 fatty acids can help to treat canine arthritis and chronic kidney disease. (10)
Resources
1. https://my.clevelandclinic.org/health/articles/17290-omega-3-fatty-acids
2. https://www.livestrong.com/article/303683-foods-that-help-heal-muscle/
3. https://maculardegeneration.net/diet-nutrition
4. https://www.healthline.com/nutrition/12-omega-3-rich-foods
5. https://www.webmd.com/diet/foods-high-in-omega-3
6. https://honehealth.com/edge/health/best-glutathione-foods/
7. https://www.healthline.com/nutrition/corn-oil#nutrition
8. https://en.wikipedia.org/wiki/Omega-3_fatty_acid
9. https://my.clevelandclinic.org/health/articles/17290-omega-3-fatty-acids
10. https://www.akc.org/expert-advice/nutrition/fish-oil-for-dogs/
