We are often asked to include the food sources of Omega-3 fatty acids in our diet. These are healthy fats which can reduce the levels of the bad LDL cholesterol and raise the levels of the good HDL cholesterol in our blood. Sadly, these healthy fats are given the least importance on the dinner table. Many research studies carried across the globe have revealed that these essential fatty acids play a key role in maintaining proper health. They even play a crucial role in brain function apart from promoting normal growth and development. But very few people are aware of their importance.
Omega 3 fatty acids got spotlight some 20 years ago when it was discovered that the Inuit population had a lower risk of heart attack despite the fact that they had a high-fat diet. It was found that they used to eat more fish, as a result of which their bodies' requirement of Omega-3 fatty acids was met adequately. Omega 3 fatty acids are poly-unsaturated fatty acids which provide energy for the muscles, heart, and other organs of the body. These essential fatty acids also serve as the building blocks of cell membranes and even as energy storage for the body.
What are the Types of Omega-3 Fatty Acids?
There are basically three types of Omega-3 Fatty Acids. They are:
- Eicosapentaenoic acid (EPA): It is a polyunsaturated fatty acid, found primarily in fish and fish oil. Typical examples include salmon, cod liver, mackerel, sardine, menhaden and herring. It is also found in the human breast milk. EPA is believed to play a role in the prevention of cardiovascular disease.
- Docosahexanoic Acid (DHA): This Omega-3 Fatty Acid are found in the oils of cold-water oceanic fishes. If you don't eat fish or fish oil, you can get a dose of DHA from algae supplements. DHA is the necessary for proper brain and nerve development.
- Alpha-Linolenic Acid (ALA): Seed oils are the richest sources of this type of Omega-3 fatty acids. Oils obtained from rapeseed, flaxseed, walnuts, perilla, hemp, soybeans and chia contain Alpha-Linolenic Acid. Other sources of ALA include walnuts, flaxseed, and dark leafy vegetables such as spinach. The body converts a small amount of ALA into EPA and DHA, however, it varies from individual to individual with women having higher ALA conversion efficiency than men.
What are the Health Benefits of Omega-3 Fatty Acids?
The body cannot synthesize Omega-3 fatty acids and this is the reason why you need to include various sources of these essential fatty acids in your diet. Let's explore the benefits of Omega-3 Fatty Acids in various body functions:
- Protect against Second Heart Attack: Getting a heart attack is probably the most traumatic experience one can go through. But once you have been through it, you need to get wiser and minimize your chances of getting another heart attack because unlike lightening, heart attack can strike twice. Omega 3 fatty acids will help you in the process. Studies have shown a marked reduction in the risk of heart attacks among heart attack survivors who increased their intakes of omega-3s.
- Protect against other CVDs: Omega-3s can prevent the development of various types of cardiovascular diseases. They can help you manage your heart rhythms so that you don't fall prey to life-threatening arrhythmias or abnormal heart rhythms. They can lower your level of triglycerides which is linked to heart diseases. The American Heart Association recommends eating fatty fishes such as mackerel, herring, sardines, tuna, and salmon for at least 2 times a week.
- Prevent Stroke: It appears that omega-3 curbs plaque build-up inside blood vessels and has anti-clotting effects. Large population studies suggest that getting omega-3 fatty acids in the diet, primarily from fish, helps protect against stroke (ischemic stroke) caused by plaque buildup and blood clots in the arteries that lead to the brain. However, at very high doses, omega-3 supplements may increase the risk of bleeding, leading to an increased risk of hemorrhagic strokes that involves bleeding in the brain.
- Essential during Pregnancy: One of the primary functions of omega-3 fatty acids is to build cell membranes. Thus, during the time of pregnancy, omega-3 fatty acids help to build the brain, retinas and the nervous system of the fetus. It also protects the mother from preeclampsia or hypertension, postpartum depression and preterm labor. The deficiency of Omega-3 Fatty Acids might be responsible for low birth weight of the baby.
- Anti-inflammatory Properties: Omega-3 fatty acids help reduce inflammation. Many small studies have found that fish oil helps reduce the symptoms of Rheumatoid Arthritis such as joint pain and morning stiffness. Some experts also believe that people who get enough Omega 3 can reduce their dosage of arthritis medication as it boosts up the effectiveness of the medication.
- Treat Depression: Omega-3s have also been known to increase the effectiveness of anti-depressants by soothing out the mood and by brightening one's outlook on life. However, results of studies have been mixed so far. Although the evidence so far is promising, more studies are needed to confirm the benefits.
- Improve Mental Function: DHA is necessary for proper brain and nerve development. DHA is especially vital for growing children whose brains and bodies are in the developmental stage. Some studies suggest omega-3 supplements may ease the symptoms of attention deficit hyperactivity disorder (ADHD). Also, consumption of DHA containing foods removes the harmful brain plaques which are responsible for causing Alzheimer's disease. Further studies are going on to establish this link.
Many people avoid fish because they don't like the taste or because they are vegetarians or due to issues on mercury contamination. If such is the case, you should count on plant-based Omega-3 sources like seeds and nuts to provide you with your daily requirement.
