All you need to know about Omega 3

Click to expand the infographic.
Submitted by: Well Aliments

Omega-3s are a family of essential fatty acids that play important roles in our body and provide a number of health benefits. Normally, our body cannot produce them on its own, so we must get them from your diet. Omega-3 fatty acids are a class of essential polyunsaturated fatty acids with the double bond in the third carbon position from the methyl terminal

Main Types of Omega-3


  • Alpha-linolenic acid (ALA) is the most common omega-3 fatty acid in our diet.
  • It will be converted into the biologically active forms of omega-3, EPA and DHA.
  • ALA is found in foods like flax seeds, flaxseed oil, canola oil, chia seeds, walnuts, hemp seeds, and soybeans.


  • Our body uses eicosapentaenoic acid (EPA) to produce signalling molecules called eicosanoids, which play numerous physiological roles and reduce inflammation.
  • Eicosapentaenoic acid (EPA) is mostly found in animal products, such as fatty fish and fish oil.
  • EPA can reduce symptoms of depression and help fight inflammation in your body.


  • DHA is an important structural component of our skin, brain, retinas of our eyes and other body parts.
  • DHA is found in high amounts in animal products like fatty fish and fish oil. Meat, eggs, and dairy from grass-fed animals also tend to contain significant amounts.
  • Vegetarians and vegans often lack DHA and should take microalgae supplements to make sure they get enough of this omega-3.

Discovery of other Omega-3 Fatty acids:

  • Hexadecatrienoic Acid (HTA)
  • Stearidonic Acid (SDA)
  • Eicosatrienoic Acid (ETE)
  • Eicosatetraenoic Acid (ETA)
  • Heneicosapentaenoic Acid (HPA)
  • Docosapentaenoic Acid (DPA)
  • Tetracosapentaenoic Acid
  • Tetracosahexaenoic Acid

How much Omega-3 Should You Take?

  • A minimum of 250–500 mg combined EPA and DHA each day for healthy adults
  • Recommended dietary allowance (RDA) for alpha-linolenic acid is 1.6 grams per day for men and 1.1 grams per day for women
  • 200 mg of DHA during pregnancy and breastfeeding
  • For infants and children, ranging from 50–100 mg per day of combined EPA and DHA

Fish that contain Good Omega-3-rich:

  • Salmon
  • Sardine
  • Atlantic mackerel
  • Cod
  • Herring
  • Lake trout
  • Canned, light tuna

Other foods that contain Omega-3:

  • Flaxseed and flaxseed oil
  • Walnuts
  • Canola oil
  • Soybeans and soybean oil
  • Chia seeds
  • Green leafy vegetables
  • Cereals, pasta, dairy, and other food products fortified with omega-3 fatty acids

Side Effects:

Omega-3 fatty acids may cause the below side effects. Consult your doctor if you have any unusual problems while taking this medication.

  • burping
  • heartburn
  • stomach pain or discomfort
  • joint pain
  • vomiting
  • constipation
  • diarrhoea
  • nausea
  • change in the sense of taste

Benefits of Omega-3:

  • Reduce the risk of heart attacks and certain cancers.
  • Fight Depression and Anxiety.
  • Improve Eye Health.
  • Promote Brain Health During Pregnancy and Early Life.
  • Reduce Symptoms of Metabolic Syndrome.
  • Can Fight Inflammation & Autoimmune Diseases.

Embed this infographic:

					<a href=""><img width="1100" height="3855" src="data:image/svg+xml,%3Csvg%20xmlns=''%20viewBox='0%200%201100%203855'%3E%3C/svg%3E" alt="All you need to know about Omega 3" data-lazy-src="" /><noscript><img width="1100" height="3855" src="" alt="All you need to know about Omega 3" /></noscript></a>
Is there a problem with this infographic? Please let us know!