Omega-3

Definition

Omega-3s are essential polyunsaturated anti-inflammatory fatty acids. The main ones are ALA (plant), EPA and DHA (marine), the latter being the most biologically active.

How it works

EPA and DHA reduce blood triglycerides, decrease chronic inflammation, protect the cardiovascular system and are essential for brain development. Plant ALA is converted to EPA/DHA with low efficiency (5-10%). Fatty fish are the most effective source.

Role

Modulate inflammation, protect heart and vessels, support brain development.

Examples

• Salmon, mackerel, sardine, anchovy
• Walnuts, flaxseed, chia
• Rapeseed oil

Recommendations

2 servings of fatty fish per week. Ideal omega-6/omega-3 ratio: 5/1 (current in West: 15-20/1).

Key takeaway

Most Westerners are deficient in omega-3 — rebalancing this ratio is a health priority.

Related terms