EPA and DHA are essential fatty acids found in omega-3 fats, mainly in fish. DHA promotes brain health, while EPA may reduce the risk of heart disease and alleviate symptoms of depression. Fish oil supplements and ALA in flax seeds are sources of EPA and DHA.
Eicosapentaenoic acid, also known as EPA, and docosahexaenoic acid, also known as DHA, are two types of essential fatty acids found in omega-3 fats. Both EPA and DHA are found in fish. The human body needs EPA and DHA to function properly, although these two acids have slightly separate functions. DHA promotes brain health from a baby’s development in the womb through adulthood, and EPA may reduce the risk of heart disease or alleviate symptoms of depression.
Many people do not get enough EPA and DHA in their diets. The human body can make a small amount of DHA, but it doesn’t make enough of it. The body cannot produce EPA at all. A person can get extra DHA and EPA from eating fish or taking a fish oil supplement. DHA can also be found in some types of algae. EPA and DHA can also be produced by alpha linolenic acid, or ALA, an omega-3 found in flax seeds.
The function of EPA and DHA is slightly different. DHA helps babies develop vision and a properly functioning nervous system during the first six months. Pregnant women should take DHA supplements to ensure that their baby stays healthy. Continuous intake of DHA helps the brain and nervous system to function properly throughout a person’s life.
EPA also helps with brain function, but may be more effective in reducing a person’s risk of heart disease and symptoms of inflammatory conditions. Other health benefits may come only from the EPA. In some studies, it has been shown to decrease symptoms of depression, so EPA may help antidepressant medications work better. It can also be used to treat mood disorders such as borderline personality disorder.
Both EPA and DHA can be effective in lowering a person’s blood pressure and lowering their triglyceride levels. Fatty acids can help prevent a person from getting heart disease by keeping their blood pressure and cholesterol levels under control. DHA and EPA can prevent the formation of plaque in the arteries and decrease the risk of blood clots. Omega-3s may also benefit a person who has already had a heart attack by reducing irregular heartbeats
Women going through menopause may find that EPA helps reduce their symptoms. EPA and DHA can also reduce menstrual cramps and other PMS symptoms. To get the benefit, a woman must take a fish oil supplement regularly.
The best source of DHA and EPA are fish such as anchovies, salmon, and tuna. A person should eat fish two to three times a week to get the omega-3 he needs. Foods like walnuts or flaxseeds that contain ALA are also a source of essential fatty acids, as the body can convert ALA to DHA or EPA. The body can also convert DHA to EPA if necessary.
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