The Role of Omega-3 Fatty Acids in Healthy Diets
A balanced diet should incorporate various food groups, including proteins, fibre, healthy fats and essential vitamins and minerals.
Omega-3 fatty acids are polyunsaturated fats that your body cannot produce on its own, and must obtain from diet. There are three main forms: alpha-linolenic acid (ALA), docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).
Eat five servings of fruit and vegetables each day – whether fresh, frozen, canned or dried.
What are Omega-3 Fatty Acids?
Omega-3 fatty acids, commonly referred to as healthy fats, are an integral component of our bodies and offer numerous health benefits. Since our bodies cannot produce omega-3s on their own, we must consume them through our diets in order to reap their rewards.
Omega 3 fatty acids can be found in foods such as marine fish, eggs, walnuts, flax seed oil, soybean and canola oils and chia seeds; in addition they may also be taken as dietary supplements.
EPA and DHA are essential nutrients that play an integral role in visual and cognitive development in infants, being present in their cell membranes of retinal and brain cells as they develop in both brains and eyes. Their accumulation is essential to visual and cognitive growth.
The IOM recommends a daily intake of omega-3 fatty acids, particularly omega-3 ALA derived from flax seed oil, linseed, soybean and canola oils as sources. Supplements containing ALA, EPA and DHA may also be taken. Your blood can easily measure omega-3 levels using an easy noninvasive technique to measure erythrocyte phospholipid EPA/DHA ratios.
What are the Benefits of Omega-3 Fatty Acids?
Omega-3 fatty acids (ALA, EPA and DHA) have numerous health benefits that include reduced triglycerides levels, lower blood pressure, preventing cardiovascular disease and ischemic stroke as well as protecting against depression, feeding brain tissue for improved eye and brain development, alleviating asthma symptoms, improving cognitive function, fetal brain development support and weight loss aid as well as protecting against certain cancers.
Consumption of foods rich in essential fatty acids such as ALA – essential fatty acid that your body cannot produce itself – such as fish, walnuts, flaxseed, soya or canola vegetable oils and dark green vegetables is crucial.
Studies indicate that diets rich in EPA and DHA can significantly decrease the risk of heart disease. Eating at least twice weekly, along with taking EPA/DHA dietary supplements under medical advice is suggested as well. Different formulations exist such as natural triglycerides, ethyl esters, re-esterified triglycerides, free fatty acids and phospholipids dietary supplements are available.
How Can I Get Omega-3 Fatty Acids in My Diet?
Research into omega-3 fatty acids is constantly uncovering new insights, making it hard to sort through all of this information and identify what’s appropriate for you. That’s why it’s vital that you consult your healthcare provider; they understand your medical history better than anyone and are well equipped to interpret recent findings and explain what they mean for your personal situation.
Eat foods rich in omega-3 fatty acids such as EPA and DHA (eicosapentaenoic acid and docosahexaenoic acid), such as those containing EPA and DHA (eicosapentaenoic acid and docosahexaenoic acid) for overall good health. Omega-3s form part of cell membrane phospholipids that provide energy while simultaneously communicating between cells. Omega-3s assist the cardiovascular, pulmonary and immune systems while protecting both eyes and brain from damage.
Good sources of EPA and DHA include fish, certain algae, flaxseed, walnuts, soy oil, canola oil and fortified eggs, milk and cereals. Two servings of fatty fish per week or equivalent amounts from other seafood sources like nuts seeds and vegetable oils should provide enough of both EPA and DHA.
What Are the Risks of Omega-3 Fatty Acids?
Omega-3s provide basic maintenance of cells while also being believed to help prevent heart disease and reduce depression. Omega-3s may also help treat rheumatoid arthritis or other inflammatory conditions as well as reduce blood triglycerides levels.
EPA and DHA, two main forms of omega-3 fats, can be found predominantly in fish oils supplements as well as seafood such as salmon, trout, herring and mackerel; flaxseed oil canola oil and walnuts also contain some form of these omega-3 fatty acids.
ODS claims that higher omega-3 fat intakes are associated with lower risks of many chronic illnesses; however, clinical trial results have varied widely; for instance in one trial high intakes of dietary omega-3 fats did reduce triglycerides but not cardiovascular death or myocardial infarction.
