Where it's from: The sea
Form: Oil
Food source: Algae and seaweed provide DHA and EPA. Flaxseed, chia seeds, hemp seeds and walnuts provide ALA, which the body converts to EPA and DHA only in small amounts.
Omega 3, also known as 'Omega 3 fatty acids', are a type of fat found in the membrane of every cell in the body, where they help cells communicate with each other. Omega 3s are a type of polyunsaturated fat known as 'essential fatty acids', because the body cannot make enough of them and relies on diet or supplements.
There are three types of omega 3 fats - DHA (docosahexaenoic acid), EPA (eicosapentaenoic acid) and ALA (alpha linolenic acid). EPA and DHA are 'long-chain' fatty acids and the forms the body uses directly. They are found mainly in oily fish, so intakes are often low for people who eat a plant-based diet or little fish. This is why omega 3 supplements are widely recommended.
Fish get their Omega 3 by eating algae, or by eating other fish which have eaten algae. Algae is one of the main starting points for Omega 3 in the food chain, so getting Omega 3 directly from algae cuts out the middle man - or the middle fish - without harming marine ecosystems.
DHA contributes to the maintenance of normal brain function and normal vision, and EPA and DHA contribute to the normal function of the heart.*
Omega 3 has also been researched in relation to the skin and eyes, and to emotional wellbeing in women in later life.
*The beneficial effect is obtained with a daily intake of 250mg DHA (brain, vision) and 250mg EPA and DHA (heart).
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