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Are fish and plant omega-3s the same?
Omega-3s are a type of polyunsaturated fatty acid the body needs. There are three main types of omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). ALA is found in plant seeds and oils such as canola oil, linseeds, mustard seed oil and spreads made from these oils. EPA and DHA are found almost exclusively in fish and shellfish. EPA and DHA are known as “ long chain” omega-3 because their structure is longer than ALA.
ALA is considered an essential fatty acid as the body cannot make it and therefore it must be included in the diet. The body can convert a very small amount of ALA to EPA, but further conversion to DHA is limited. Therefore EPA and DHA must also be included in the diet as they have special functions in the body. The “long chain” omega-3s are most readily utilised by the body.
DHA is highly concentrated in the brain and retina of the eye and is important in protecting brain health and is critical for visual function. EPA is important for healthy blood vessels, heart health and brain function. ALA has some but not all of the health benefits associated with EPA and DHA.
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