Omega-3 is a type of fatty acid that is essential for normal growth and development of the body. As the body itself is unable to produce it, it must be obtained from food.
Omega-3 fatty acids are polyunsaturated, meaning that they have two or more double bonds, and are characterized by having the first double bond in the third carbon atom. Several types of omega-3 exist: docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), both coming from animal sources, as well as alpha-linolenic acid (ALA), which is essentially found in vegetable sources. The body is able to convert ALA into EPA and DHA.

The best omega-3 sources are:

  • Oily fish (e.g. tuna, salmon, sardine, anchovy, trout, mackerel)
  • Cod liver oil
  • Canola and flaxseed oil
  • Soy beans and tofu
  • Nuts and seeds (e.g. flaxseed, chia)
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