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Foods that are fortified with omega 3 do not always offer the benefit that the consumer is looking for. Understand why.

The omega 3 in food is considered to be very functional. In addition to being a basic nutrient present in some foods, it has several health benefits. Therefore, many brands in the food industry have been adding omega 3 to products such as margarine, milk, yogurt, bread, juice and eggs. But consumers need to take a few points into account before taking these omega-3 enriched foods from the supermarket shelf and putting them in their shopping cart.

The World Health Organization (WHO) recommends the consumption of two servings of fish per week, which would provide 200 mg to 500 mg of omega 3 for those wishing to prevent cardiovascular and neurodegenerative diseases. However, it is important to emphasize that the WHO recommends the consumption of foods with two specific types of omega 3, which are not always present in foods sold out there (read about the different types of omega here ).

Types of Omega 3

Omega 3 is a family of polyunsaturated fatty acids (you can find more information about the different types of fatty acids and fats here). The omega 3 family is mainly represented by the following:

-ALA: alpha linolenic acid;

-E PA: eicosapentaenoic acid and;

-DHA: docosahexaenoic acid.

Of these, those associated with the prevention and treatment of cardiovascular and neurodegenerative diseases are EPA and DHA. Both are found naturally in oily fish (salmon, trout, tuna, sardines), shrimp, and seaweed, foods rich in omega 3 .

However, most foods fortified with omega 3 contain ALA in their composition, instead of EPA and DHA. This is because ALA is present in vegetable oils such as flaxseed oil, rapeseed oil and chia, and is cheaper than the previous two. Another feature that encourages manufacturers to add ALA to food is the resistance of some consumers to accept dairy and baked products containing fish oil.

In fact, once ingested, ALA can be converted to EPA and DHA through the action of specific enzymes present in the body. However, this conversion is limited because these enzymes are also used by the body for other metabolic functions. Therefore, it is recommended the consumption of direct sources of EPA and DHA.

Learn more about the importance of consuming omega 3 in the article "Foods rich in omega 3, omega 6 and omega 9: what benefits do they provide?".

consumer orientation

The specific type of omega 3 contained in food must be stated on the package. Therefore, it is recommended that consumers choose foods that report the existence of EPA and DHA in their list of ingredients. It is also in the consumer's interest to check if the concentration of omega 3 is informed. Inferior quality foods can have concentrations of omega 3 so low that, despite being listed in the ingredients list, they are not mentioned in the nutritional value table.

In addition, it is also recommended that the consumer prefer foods naturally rich in EPA and DHA instead of industrialized and fortified foods, following the WHO recommendation for fish consumption. People who do not include fish in their diet may choose to consume seaweed, as well as natural sources of ALA such as flaxseed and chia. Both are healthier alternatives than consuming ALA via processed foods, which usually have a high caloric value.

This recommendation does not include people who use food supplements based on fish oil capsules or microalgae as an auxiliary method to treat diseases, or women during pregnancy. It is worth remembering that supplementation can lead to excess omega 3 in the body, which can be harmful to health, and should only be practiced under medical advice (learn more about the risks in the article "Consuming excess omega 3 can be harmful" ) .