Omega-3 PUFA: Essential Healthy Fats for Everyday Wellness
Omega-3 PUFA (polyunsaturated fatty acids) are important healthy fats that the body needs for overall wellness but cannot produce on its own. These fats must be obtained through food or supplements. Omega-3s are known for supporting heart health, brain function, and overall balance in daily nutrition.
Types of Omega-3 PUFA
There are three major types of omega-3 fatty acids commonly discussed in nutrition:
ALA (Alpha-linolenic acid) – found in plant sources like flaxseed, chia seeds, and walnuts
EPA (Eicosapentaenoic acid) – found in marine sources such as fish oils and algae
DHA (Docosahexaenoic acid) – also found in fish, seafood, and algae
Each type plays a different role in supporting the body’s natural functions.
Sources in Foods and Supplements
Omega-3 PUFA can be consumed through foods such as salmon, mackerel, sardines, chia seeds, flaxseed oil, walnuts, and algae-based products. Many people also choose omega-3 supplements—fish oil, krill oil, or plant-based omega-3 capsules—to help meet daily requirements conveniently.
Used in Functional Foods and Nutritional Products
Food and beverage companies often add omega-3 PUFA to items like fortified eggs, dairy products, nutrition bars, infant formulas, beverages, and dietary supplements. These enriched products provide additional ways for consumers to include healthy fats in their diet through everyday foods.