EPA and DHA | Fat quality is important

The quality of fat is important for the normal functioning of the human body. There are four types of fat that humans get from nutrition: saturated fat, monounsaturated fat, polyunsaturated fat , and the worst group of fats - trans fat . 

But what kind of fat is good for your health? Saturated fat is not necessarily harmful, but a diet high in saturated fat can increase the bad LDL cholesterol in your blood. Polyunsaturated and monounsaturated fats are the healthiest types of fat. Polyunsaturated fats (such as fish and krill oil ) are the most essential fats for humans, for example, helping to reduce LDL cholesterol levels when used in place of saturated fats. There are two types of polyunsaturated fats: omega-3 and omega-6 fatty acids (1) .

In this blog post, we will explain to you the health benefits of omega-3 fatty acids called EPA, DHA , and ALA. 

What are DHA, EPA and ALA? 

Fish is traditionally known as a good source of polyunsaturated omega-3 fatty acids. Sources of omega-3s usually contain several different fatty acids, and you may have heard of the most beneficial ones - docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) and alpha-linolenic acid (ALA). ALA, DHA and EPA are long-chain fatty acids with many health benefits. 

Why do we need them?

They are all essential fatty acids for normal health. EPA and DHA have many EFSA (European Food Safety Authority ) approved health benefits, which we have listed below: 

• EPA and DHA support normal eye and brain health* 

Did you know that your brain is almost 60% fat and DHA is the most important fatty acid in the nervous system, brain and eyes? The highest concentration of DHA in the body is found in the retina, while it has an important role in healthy and good vision. A daily diet rich in omega-3 sources contributes to the maintenance of healthy vision and normal brain function. 

• EPA and DHA contribute to good heart and blood health* 

It has been scientifically proven that DHA helps maintain normal triglyceride levels in the blood and the daily intake of DHA with EPA together contributes to normal blood pressure. These effective fatty acids are also good for the maintenance of fasting triglyceride levels in the blood and omega-3 fatty acids are particularly good for a healthy heart . 

• They are good for normal brain development and vision development in infants and fetuses*  

Consumption of omega-3 sources is very important for pregnant women and the body probably needs more omega-3 fatty acids (especially EPA and DHA) during pregnancy to support fetal growth. EPA and DHA have been shown to contribute particularly to the normal development of the fetal brain and eyes . The most common reason for a deficiency in omega-3 during pregnancy is related to concerns about the negative effects of mercury. (2) (2) 

• ALA is good for maintaining normal cholesterol levels in the blood. 

For vegans and people who are allergic to fish or shellfish, ALA is especially important because it is able to convert small amounts of fatty acids into EPA and DHA forms. If you are vegan, you should make sure that your diet is such that you get enough of all these fatty acids.

What are good sources of omega 3?

The best sources of omega-3 fatty acids are oily fish such as salmon, mackerel and sea bass, which are particularly rich in EPA and DHA fatty acids. The best vegan sources rich in ALA are, for example, walnuts, hemp seeds and flaxseeds. 

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