Omega-3 fatty acids are polyunsaturated fatty acids. Unlike saturated fatty acids, the body cannot produce them itself. They must therefore be obtained from external sources, i.e. through food. Since omega-3 fatty acids are vital for our organism, they are also referred to as essential fatty acids.
The plant-based omega-3 fatty acid ALA (alpha-linolenic acid) is found primarily in Flaxseed, chia seeds, and walnuts The following foods are also particularly rich in ALA: Plant oils such as flaxseed oil, chia oil, walnut oil, and canola oil.
However, only 0.5–5% of ALA can be converted into the important and particularly metabolically active omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). It would therefore be very difficult to achieve an adequate supply. The omega-3 fatty acids EPA and DHA themselves are mainly found in seafood such as fatty Cold-water fish, krill, shellfish, and algae However, depending on the type of fish, you would have to eat up to 3 kg. Due to the pollution of the oceans, the latter is not recommended, so high-dose omega-3 products are a good alternative.
