Hello,
Could you summarize a recommended approach for ensuring a healthy person gets enough omega-3s? I'm a bit confused... you mention that from ALA the body produces only a small amount of EPA and DHA, but then you also say that vegans don't need to worry because by consuming enough ALA, they can cover EPA and DHA needs as well.
Everywhere it's suggested that fish should be included in the diet - on the other hand, you mention the quality of fish, etc. - there's the disadvantage of wild-caught fish regarding ocean pollution, but then with farm-raised fish, there are concerns about feeding them antibiotics, etc. - so which fish should one buy in everyday life?
From all this, it seems that taking quality omega-3 supplements might be best - but then, generally, you claim that it's better to get these nutrients through diet rather than supplementation...
Could you please give me a more consolidated guide for practical application?
The human body produces a small amount of EPA and DHA from ALA, but the conversion rate is not fixed. It is relatively low in populations with a mixed diet (around 3-5%, higher in women than men), and as the proportion of plant-based food in the diet increases, the metabolism's ability to produce EPA and DHA also increases (vegans have the highest). Given the conditions, it is possible to achieve an optimal amount of these crucial omega-3 fatty acids, which is acceptable in situations where we also control the omega-6 intake in the diet.
Fish are indeed the most significant source of omega-3, but they also present the highest risk due to the presence of xenobiotics. Additionally, most fish are consumed cooked, which destroys the structure of the highly thermolabile omega-3 at high temperatures. Thus, it logically follows that the optimal approach is supportive supplementation, where the most important aspect is addressing the quality of the fatty acids contained and their binding to sufficiently potent antioxidant substances that ensure the stability of EPA and DHA.
Questions answered by
Mgr. Martin Jelinek
Lecturer and author of the educational system
Nutrition educator, lecturer, and author of the educational system and the ZOF learning application.
Mgr. Martin Jelínek has been systematically involved in nutrition education since 1999. He is the founder of ATAC, the educational company behind NutriCourses, and the author of an educational system focused on nutrition, healthy lifestyle, and the practical application of nutrition knowledge.
He graduated from the Faculty of Science at Masaryk University in Brno. Throughout his professional career, he has combined nutrition, education, and the practical application of acquired knowledge. His educational system also includes the ZOF (Zone of Optimal Functioning) learning application, where students turn theory into practical work with meal plans.
In 2007, he launched the first intake of a six-month course focused on the education of nutrition advisors. Over time, this course became the foundation for the further development of the educational system and a range of specialised courses.