Fatty acids are the most common energy molecules used in our bodies. Based on their chemical structure, there are two types of fatty acids in the body: saturated and unsaturated. The unsaturated forms can be either monounsaturated or polyunsaturated. The most important polyunsaturated fatty acids are omega-3 and omega-6 fatty acids. let’s check some facts about omega-3 fatty acids:
Types of Omega-3 Fatty Acids
- Omega-3 fatty acids are in three major forms in the body: ALA (Alpha-linolenic acid), EPA (Eicosapentaenoic acid) and DHA (docosahexaenoic acid).
Functions and Benefits
- Studies have shown that EPA and DHA help proper fetal development, including neuronal, retinal, and immune function. They impact cardiovascular function. EPA and DHA have shown promising results in prevention, weight management, and cognitive function in those with very mild Alzheimer’s disease.”
- According to the Amerian Heart Association, “omega-3 fatty acids decrease the risk of arrhythmias (abnormal heartbeats), which can lead to sudden death. Omega-3 fatty acids also decrease triglyceride levels, slow growth rate of atherosclerotic plaque, and lower blood pressure (slightly).”
Sources
- Omega-3 fatty acids, like other polyunsaturated fatty acids, are essential fatty acids, meaning that our bodies can not synthesize them in the body and we need them to be present in the food.
- However, EPA and DHA, which are long-chain omega-3 acids, could be synthesized in the body from ALA. Nevertheless, the amount is usually not sufficient. Therefore, practically we should receive ample amount of all three from food.
- ALA, which is the most common omega-3 acid, is found in plant foods and oils. Flaxseed, soybean, canola oil, walnut and chia seed are good sources of ALA. Animal foods do not contain any significant amount of ALA.
- Fish is the only food that contains EPA and DHA. Fatty fish, like salmon, herring and tuna, contain high amounts of EPA and DHA.
- We need to eating about seven ounces ( about 200g) of fish per week to ensure that we get sufficient EPA and DHA from food.
Do we need supplements?
- If someone does not eat fish or enough fish, receiving the long-chain omega-3 via a supplement should be considered.
- “… a daily 1-gram supplement could provide a good balance between safety and efficacy.” However, always check with your doctor before starting any supplements. Typically 1 gram of fish oil usually contains about 180 mg EPA and 120 mg DHA (+).
- The supplement can be either fish-oil based or algae-based for vegans or those allergic to fish.
- The supplements are better to contain both EPA and DHA.
if you want a detailed reference about omega-3 fatty acid the following link could be useful: NIH: Omega-3 Fatty Acids
