Omega 3: Differences between Fish and Seeds

The Omega 3 It is an essential fatty acid that plays a key role in the salud of the heart, brain and inflammation of the body. However, not all Omega 3 is the same: we can obtain it from animal sources, such as fish, as well as from plant sources, such as seeds and nuts.

But what is the best option? In this article we explain the differences between Omega 3 from fish and seeds, its benefits and which one is most effective for you salud.

What is Omega 3 and why is it so important?

The Omega 3 is a type of essential polyunsaturated fatty acid, which means that our body cannot produce it by itself and we must obtain it through food. Omega 3 has been shown to have multiple benefits, such as:

✔ Improve the salud cardiovascular, reducing inflammation and the risk of heart disease.
✔ Promote brain function, helping memory and concentration.
✔ Reduce inflammation, which may benefit people with arthritis or autoimmune diseases.
✔ Contribute to the salud eyepiece, reducing the risk of macular degeneration.

There are three main types of Omega 3:

• EPA (eicosapentaenoic acid)
• DHA (docosahexaenoic acid)
• ALA (alpha-linolenic acid)

The key difference between the Omega 3 from fish and seeds lies in what type of Omega 3 they contain and how our body processes them.

Fish Omega 3: EPA and DHA

The Omega 3 of animal origin, present in fatty fish such as salmon, sardines and tuna, is rich in EPA and DHA, two bioactive forms that our body can use immediately.

Benefits of Omega 3 Fish

✔ Better absorption and use: By directly containing EPA and DHA, the body does not need to transform them, so their benefits are more effective.
✔ Great ally for the heart: Reduces triglyceride levels and the risk of cardiovascular diseases.
✔ Promotes brain function: It is essential for brain development and the prevention of neurodegenerative diseases such as Alzheimer's.
✔ Eye health: DHA is a key component of the retina, helping to maintain vision.

Main sources of Omega 3 from fish

Salmon, tuna, sardines, mackerel, anchovies, cod liver oil.

Note: For those who do not consume fish regularly, dietary supplements fish or krill oil They can be an excellent option.

Omega 3 from Seeds: ALA

The Vegetable Omega 3 comes from sources such as chia seeds, flaxseed, walnuts and flaxseed oil. However, the type of Omega 3 present in these foods is ALA (alpha-linolenic acid), which the body must convert into EPA and DHA to take advantage of it.

Benefits of Omega 3 Seeds

✔ Vegan and vegetarian option: Ideal for those who do not consume products of animal origin.
✔ Source of fiber and antioxidants: Many seeds, such as chia and flaxseed, provide fiber and beneficial polyphenols.
✔ Support the salud cardiovascular: Although to a lesser extent than Omega 3 from fish, it helps reduce inflammation.

Main sources of vegetable Omega 3

• chia seeds
• linseed seeds
• Walnuts
• linseed oil
• hemp oil

Note: The problem with vegetable Omega 3 is that the conversion of ALA in EPA and DHA is limited (around 5-10%), so its effect is not as powerful as that of Omega 3 from fish.

Which is better: Omega 3 from Fish or Seeds?

Both types of Omega 3 They have benefits, but if we talk about effectiveness and bioavailability, the Omega 3 from fish is superior due to its direct content of EPA and DHA.

However, for those who follow a vegetarian or vegan, the best option is to consume seeds and vegetable oils rich in ALA and, if necessary, complement with Omega 3 from microalgae, which is the only plant source that provides DHA directly.

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Conclusion

The Omega 3 is essential for our salud, but not all sources are equal:

• Omega 3 from fish It is the best option for effective absorption of EPA and DHA, key to salud cardiovascular and cerebral.
• Omega 3 from seeds It is a vegetable alternative that provides ALA, although its conversion into EPA and DHA is limited.

If you are looking for the maximum benefits of Omega 3, opt for fatty fish or fish oil supplements. If you are vegetarian or vegan, prioritize seeds and supplement with Omega 3 from microalgae to get enough DHA.

Do you consume enough Omega 3 in your diet?

Recommended Amix products:

> Super Omega 3

> Greenday Provegan Omega 3 Forte

> Super Omega 3-6-9