Eicosapentaenoic acid and docosahexaenoic acid--better known as EPA and DHA--are two types of omega-3 fatty acids that are found in cold-water fish, such as salmon and tuna. Also known as polyunsaturated fatty acids, omega-3 fatty acids are essential to good health and are important to normal brain function, growth and development. Research shows that omega-3 fatty acids reduce inflammation and may help to lower cholesterol and blood pressure.
Omega-3 Fatty Acids
Omega-3 fatty acids are long-chain polyunsaturated fatty acids that are liquid at room temperature. Their molecules consist of 18 to 22 carbon atoms linked together in a chain. Omega-3 fatty acids get their name because the first double bond occurs at the third carbon atom in the chain. Omega-3 fatty acids are essential fatty acids, and must be obtained from diet because your body cannot make them. The best dietary source of omega-3 fatty acids is from cold water fish.
EPA
Eicosapentaenoic acid--or EPA--is one of the omega-3 fatty acids found in cold-water fatty fish. The EPA molecule has 20 atoms and five double bonds, and is sometimes written as 20:5n-3. The University of Maryland Medical Center notes that research into omega-3 fatty acids shows that they may be helpful in reducing depression, and that it may be the EPA which is responsible for the beneficial effects.
DHA
Docosahexaenoic acid--or DHA--is another omega-3 fatty acid. Like EPA, it is also found in cold-water fatty fish, but is also found in seaweed. DHA plays a key role in the development of the nervous system and visual system of newborn children, and in adults, it keeps your brain functioning properly. Although DHA is produced in small quantities by the human body, it is not enough for good health and you must get it from your diet.
Health Benefits
Omega-3 fatty acids have been shown to reduce the risk of abnormal heart rhythms, which can lead to death. The American Heart Association notes that omega-3 fatty acids also help to reduce triglycerides and cholesterol, reduce plaque buildup and reduce high blood pressure. Additionally, a six-year follow-up to the Vitamins and Lifestyle cohort study on dietary supplements showed a 32 percent reduction in the incidence of breast cancer in postmenopausal women who were taking fish oil supplements. The study, headed by Emily White, an epidemiologist at the Fred Hutchinson Cancer Research Center in Seattle, was published in the July 2010 issue of "Cancer Epidemiology, Biomarkers & Prevention." White cautions that while the results are promising, they are not conclusive.
Fatty Fish
The American Heart Association strongly encourages Americans to include more fish in their diets. In particular, cold-water fatty fish have the highest amounts of omega-3 fatty acids and should be on the menu at least twice a week. Popular types of fish include salmon, flounder, lake trout, mackerel and tuna. Shrimp, scallops and clams also contain omega-3 fatty acids. Avoid eating swordfish and shark, which may have high concentrations of mercury.
Supplementation
Supplement your diet with fish oil supplements, which usually come in the form of gelatin capsules. The University of Maryland Medical Center recommends choosing supplements based on the amounts of EPA and DHA in the supplement instead of the total amount of fish oil, and healthy adults should take no more than 3 g of omega-3 oils daily unless under the supervision of a physician.
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