Not All Omega-3s Are Created Equal

You can get all the omega-3 fat you want from flax seeds, walnuts, canola oil, leafy greens or soy to help lower your risk for heart disease, but those foods will do nothing for your mood or memory. That’s because there are three omega-3 fats, and they are not all created equal when it comes to health benefits.

The omega-3 fat in plants – from flax to walnuts – is called ALA, which stands for alpha-linolenic acid. This omega-3 shows promise in lowering heart disease risk, but that’s about it. Granted, the body can convert ALA to other omega-3 fats, but the conversion is poor. One 2008 study found that eating flax was completely useless in raising levels of the other two omega-3s, EPA and DHA. Keep taking ALA-rich foods all you want is a healthy heart. But if your goals are also to feel great, think fast and stay mentally sharp at age 100, ten you won’t get there with the omega-3 fat ALA.

The other two omega-3s are EPA (eicosapentaenoic acid) and DHA. These are the big guns when it comes to the omega-3s, and, even then, DHA is by far the most powerful. And since DHA can be converted to EPA in the body, you get two for one in that omega-3.