Polyunsaturated Omega 3 Fatty Acids: How To Use Them For Your Benefit

Omega-3 fats are an essential type of polyunsaturated fat. We must obtain omega-3 from food.

There are several different omega-3 fatty acids. The three main omega-3 fatty acids in the polyunsaturated family are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).

Tip! If you are looking for a specific omega-3 fatty acid, I recommend you use the expanded toc to find it.

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Benefits Of Omega-3

Omega-3 are vital components of the membranes that surround each cell in your body. They provide the starting point for making hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation.

People who eat fish and other seafood have a lower risk of several chronic diseases. But it is not clear whether these health benefits come from just eating these foods or from the omega-3 in these foods.

Some studies have pointed out that omega-3 can promote cardiovascular health. By both primary and secondary prevention of cardiac disease.

Best Sources Of Omega-3


DHA and EPA found in fish and other seafood. They are sometimes called marine omega-3.

There are many health benefits of marine omega-3 fatty acids.

Recommendations are to eat fish or another seafood one to two times per week, particularly fatty fish that are rich in EPA and DHA.


ALA is the most common source of omega-3 in most westerns diets.

You can find ALA mainly in plant oils such as flaxseed, soybean, and canola oils.

Many believe they get enough omega-3 through ALA because it is believed it can convert into DHA in the body. But the problem is that the human body generally uses ALA for energy, and conversion into EPA and DHA is very limited.

Our Articles On Polyunsaturated Omega-3 fatty Acids

The main three omega-3 fatty acids are DHA, EPA, and ALA.

alpha-Linolenic acid, ALA (18:3 n-3) with many health benefits

You can find more information about alpha-Linolenic acid, ALA, and the research behind it, in What Is alpha-Linolenic Acid, ALA (18:3 n-3) & What Foods Can I Find It In?

alpha-Linolenic acid, ALA, is needed for tissues and cells and possesses several health benefits, like the prevention of certain chronic diseases.

Check out all the health benefits that ALA might be able to provide in alpha-Linolenic Acid, ALA (18:3 n-3): 7 Research-Backed Benefits

Epoxyeicosatrienoic acid, EET (20:3 n-3) an important regulator of blood vessel formation

Epoxyeicosatrienoic acid is a nonclassic eicosanoid. It is generally short-lived. Find out more in What Is Epoxyeicosatrienoic Acid, EET (20:3 n-3) & What Foods Can I Find It In?

Epoxyeicosatrienoic acid possesses many great health benefits. Find out what kind in Epoxyeicosatrienoic Acid (20:3 n-3): 6 Research-Backed Benefits

Eicosapentaenoic acid, EPA (20:5 n-3) for the central nervous system

A three-dimensional representation of Eicosapentaenoic acid, EPA (20:5 n-3)
3D-model of Eicosapentaenoic acid, EPA (20:5 n-3) (src)

The best sources to find eicosapentaenoic acid is oily fish or fish oil. Learn more about this acid in What Is Eicosapentaenoic Acid, EPA (20:5 n-3) & What Foods Can I Find It In?

Eicosapentaenoic acid, EPA, has a variety of positive effects in diseases in the central nervous system. Look at all the benefits this acid has in Eicosapentaenoic Acid, EPA (20:5 n-3): 8 Research-Backed Benefits

Docosapentaenoic acid, DPA (22:5 n-3) helps to support the development of the brain

A three-dimensional representation of Docosapentaenoic acid, DPA (22:5 n-3)
3D-model of Docosapentaenoic acid, DPA (22:5 n-3) (src)

Docosapentaenoic acid, DPA, is vital for the brain and the retina of the eye. Find out more about DPA in What Is Docosapentaenoic Acid, DPA (22:5 n-3) & What Foods Can I Find It In?

Deficiency is common in Western diets, which can lead to an increased risk of many diseases. Check out all the benefits you might get if consuming adequate levels of DPA in Docosapentaenoic Acid, DPA (22:5 n-3): 11 Research-Backed Benefits

Docosahexaenoic acid, DHA (22:6 n-3) is crucial for the brain and have positive effects on many diseases

A three-dimensional representation of Docosahexaenoic acid, DHA (22:6 n-3)
3D-model of Docosahexaenoic acid, DHA (22:6 n-3) (src)

Docosahexaenoic acid, DHA, possesses many health benefits. Learn more about DHA in What Is Docosahexaenoic Acid, DHA (22:6 n-3) & What Foods Can I Find It In?

For instance, this acid is essential for the growth and functional development of the brain. See what other benefits DHA holds in Docosahexaenoic Acid, DHA (22:6 n-3 ): 11 Research-Backed Benefits

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