This is a Midwestern cattle

[munnaf141579]

Alpha-linolenic acid (ALA) is the most common omega-3 found in our diets, but it must be converted to EPA or DHA to be utilized by the body. ALA is the omega-3 found in plant sources, but only about 5% is converted to EPA and less than 0.5% is converted to DHA. Therefore, to get enough omega-3s using only plant sources, you will need to consume a wide variety of sources. The best plant-based sources of ALA include chia, hemp and flax seeds, Brussels sprouts, and walnuts.

Omega 3 vs Omega 6 vs Omega 9
So what's the difference between omega fats and why does it matter? Well, when they're out of balance, it can actually increase inflammation in the body. Here's a breakdown of the differences in omega fats.

Omega 3

Omega-3s are essential fats that make up cell membranes

The 3 types of omega 3 are EPA, DHA and ALA

They have been linked to reducing inflammation, supporting brain development, and improving mental health.

Food sources: fatty fish, chia and indian email address list flax seeds, walnuts



Omega-6s are essential fats that are used for energy.

These fats can be pro-inflammatory, especially when consumed in large quantities.

The American diet tends to have an abundance of omega-6 fats

The recommended ratio of omega-3 to omega-6 fats in the diet is 4:1 (the standard American diet is closer to 50:1!)

Food sources: Refined oils such as soybean and corn oil, mayonnaise