This super essential fatty acid helps prevent heart disease, depression, and anxiety; it also improves cognitive health by preventing conditions such as dementia.
This unsaturated fatty acid is composed of three acids: ALA (alpha-linoleic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid). The first acid (ALA) is the only one that provides the amount of omega-3 we need. This is possible because ALA is stored in the body, and our liver and brain can convert ALA into EPA and DHA as needed.
Omega-3 helps reduce inflammation that can be caused by stress and the consumption of foods high in saturated fat or sugar. As if that weren’t enough, it’s an essential part of our brain’s structure. Every time you consume omega-3, you’re helping your body absorb vitamins A, D, E, and K—all of which regulate cholesterol metabolism and act as a safeguard against dementia.
Don't be fooled into thinking that you can only get omega-3 by eating fish; on the contrary, this fatty acid is more abundant in plant-based sources.
How much do you need each day?
Most people need 250–500 mg per day, although this amount may be higher. The daily intake of ALA is 1.6 g for men and 1.1 g for women. Children need 50–100 mg per day. And pregnant women need 200 mg before, during, and after pregnancy.
Where can you get it?
- Chia seeds – 1 tablespoon contains 2.3 g of ALA.
- Brussels sprouts – ½ cup of Brussels sprouts contains 44 mg of ALA, while cooking this vegetable triples that amount.
- Nuts such as walnuts are the only fruits that contain a significant amount of omega-3 fatty acids. One ounce provides 2,570 mg.
- Flaxseed—this superfood plant protein contains 2,350 mg of ALA per tablespoon
The author is Alana Marrero González, MHSN, LND Nutritionist/Dietitian and Certified Diabetes Educator.
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