Omega-3 Fatty Acids

Omega-3 fatty acids refer to a form of polyunsaturated fats which one of the four basic types of fat that the body can derive from food.  The others are cholesterol, saturated fat, monounsaturated fat. All polyunsaturated fats are considered as vital to human health.  Foods which are rich in saturated fats are believed to be associated with the development of degenerative diseases which include heart disease and cancer.  Polyunsaturated fatty acids are good for you which include omega-3 fatty acids found usually in cold-water fish.

Omega-3 fatty acids are called essential fatty acids (EFAs) because they can affect good health.  Unfortunately, the body cannot make them alone. It needs to obtain Omega-3 fatty acids from food thereby making the outside sources of these fats ‘essential’.

Key omega-3 fatty acids have different types these are eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA) which are both found in cold-water fish such as tuna, salmon and mackerel.  Plant foods rarely contain these two omega-3 fatty acids. But the third omega-3 fatty acids called alpha-linolenic acid (ALA) can be found in dark green leafy vegetables, flaxseed oils and some vegetable oils.  The body has enzymes that can convert ALA to EPA. All three omega-3 fatty acids are essential to the body.

The first correlation between omega-3 fatty acids and the human was first discovered when scientists studied the Inuit (Eskimo) in Greenland in the 1970s.  Inuit are found to have suffered less from certain diseases such as coronary heart disease, rheumatoid arthritis, diabetes mellitus and psoriasis than the other Europeans. And yet it was found out that their diet was very high in fat due to consuming whale, seal and salmon on a daily basis. What the researchers eventually found out is that the common denominator among their food is the omega-3 fatty acids which cause the disease-countering benefits.
As scientists explore these findings, the later learned that without enough supply of polyunsaturated omega-3 fatty acids, the body is forced to use saturated fats to construct cell membranes.  The result is cell membranes that are less elastic which could cause a negative effect on the heart because it makes it harder to return to resting state.  Omega-3 fatty acids also improve insulin sensitivity to people with non-insulin-dependent diabetes.

Omega-3 fatty acids in fish oil or other forms can help do the following:

§ Improve heart condition because omega-3 fatty acids keep cholesterol levels low, stabilize irregular heart beat (arrhythmia) and reduce blood pressure.  Omega-3 are also natural blood thinners which can dilute blood cells.
§ Omega-3 can reduce hypertension because it lowers overall blood pressure level. 
§ Omega-3 fatty acids can improve rheumatoid arthritis, lupus, Raynaud’s disease and other autoimmune diseases because it helps the arteries stay free from inflammation.
§ Omega-3 fatty acids also relieve depression and symptoms of other mental health problems by keeping the entire traffic pattern of thoughts, reactions and reflexes run smoothly.
§ Omega-3 fatty acids also help in preventing cancer because it can effectively curb carcinogen.

There is no recommended daily intake for omega-3 fatty acids.  But the more food you consume containing omega-3 fatty acids, the better for the diet. Pregnant women and infants need plenty of omega-3 fatty acids for brain development. If you are taking blood-thinner better consult your doctor regarding omega-3.