There are three types of ω-3 fatty acids, namely ω-3 (α-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid).
(1) Omega-3 fatty acids (linolenic acid)
Omega-3 is a polyunsaturated fatty acid belonging to the omega-3 series. It is an essential fatty acid for the human body. It cannot be synthesized in the human body and can only be obtained from food. Omega-3 fatty acids are called omega-3 fatty acids because the first double bond is on the third carbon atom from the methyl group. Flaxseed oil and perilla oil contain more omega-3. Since the source of omega-3 is relatively scarce, people do not have the habit of using flaxseed oil and perilla oil, so the human body generally lacks omega-3. When the human body lacks omega-3, it loses the ability to compete with omega-6, making omega-6 absolutely dominant in the human body, which will cause a series of modern fatal diseases.
The health and medical value of omega-3 fatty acids is obvious. It can not only purify the blood and prevent arteriosclerosis, but also lower blood pressure, activate brain cells, improve depression, inhibit cancer and allergies, fight inflammation, and prevent the occurrence of senile dementia or Alzheimer's disease.
Omega-3 fatty acids contain three double binding factors, so they are easily oxidized to generate very harmful lipid peroxides. Therefore, when using oils with high omega-3 fatty acid content, try to avoid cooking methods such as stir-frying and deep-frying. It is best to use cold mixing methods to eat, or simply swallow omega-3 capsules.
(2) EPA fatty acid (eicosapentaenoic acid)
EPA fatty acid is also an ω-3 polyunsaturated fatty acid. It can be directly ingested from food or converted into ω-3 fatty acids in the human body. Foods with high EPA content in nature are basically fish, such as blue fish such as herring, horse mackerel, sardines, bonito, saury, mackerel, etc.
EPA fatty acid has a magical health and therapeutic value. It can dissolve blood clots, inhibit platelet aggregation, dilate blood vessels, promote blood circulation, reduce neutral fat in the blood, reduce LDL, increase HDL, maintain the elasticity and flexibility of blood vessels, inhibit the effects of eicosatetraenoic acid, and prevent the generation or proliferation of cancer cells. Take Japanese fishermen and farmers as an example. The EPA content in the blood of Japanese fishermen is 2.7 times that of farmers, and the platelet aggregation degree is 1/3 of that of farmers. Therefore, their mortality rate caused by myocardial infarction and brain disorders is much lower than that of farmers. This shows the powerful health and therapeutic function of EPA.
(3) DHA fatty acid (docosahexaenoic acid)
DHA is also an ω-3 polyunsaturated fatty acid. Like EPA, DHA can be taken from food or converted from ω-3 fatty acids. When the human body takes in ω-3 fatty acids, they are converted into EPA in the human body and then converted into DHA. The food source of DHA is also fish, especially fish eyes, which contain the most DHA.
The functions of DHA and EPA are similar but different. The biggest difference between them is that DHA is the main component of the brain and is an essential nutrient for the development of brain nerve tissue, while EPA cannot pass through the barrier to enter the brain. Therefore, DHA is the only fatty acid with health and therapeutic value for the brain.
DHA has a wide range of functions. In addition to inhibiting platelet aggregation, preventing thrombosis and arteriosclerosis, reducing LDL, increasing HDL, reducing neutral fat in the blood, lowering blood pressure, inhibiting the production and reproduction of cancer cells, and improving allergic diseases and inflammation, DHA also has the unique function of activating the brain and preventing dementia.
DHA is a rare health-promoting fatty acid. To prevent DHA deficiency, consuming more omega-3 and blue fish such as sardines, horse mackerel, and saury is an effective method.