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Importance of Omega 3 Fats

Omega-3 fats are a class of healthy fats essential to human nutrition. Omega-3 must be obtained through diet as it is not produced by the body on its own. These fats are necessary for normal cellular functioning and also help to protect the body from the development of several life-threatening conditions.

  1. Identification

    • There are three types of omega-3 fats. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are long-chain fatty acids found in oily fish such as salmon, herring and mackerel. These are the types the body uses most efficiently. A third type, alpha-linolenic acid (ALA), is a short-chain fatty acid found in plants. The body must convert ALA into the long-chain forms before it can be utilized.

    Heart Health

    • A meta-analysis published in the Oct. 18, 2006, Journal of the American Medical Association found that omega-3 from fish reduced the risk of death from heart disease by 36 percent. Benefits were found at just one to two servings of fish per week and at an average daily intake of 250 milligrams of combined EPA and DHA. Omega-3 has been shown to reduce the risk of heart attack, stroke and abnormal heart rhythm in people with and without known heart disease.

    Brain Health

    • Omega-3 fatty acids appear beneficial in preventing or slowing the progression of neurodegenerative diseases. According to a study published in the April 18, 2007, Journal of Neuroscience, dietary consumption of DHA slows the development of beta-amyloid and tau proteins, two proteins that are responsible for the advancement of Alzheimer's disease. Some researchers believe that omega-3 may protect against Parkinson's disease in much the same way--by slowing the buildup of protein in brain tissue.

    Deficiency

    • Omega-3 deficiency is one of the most common nutritional deficiencies in the United States. While the ideal dietary ratio of omega-6 to omega-3 is believed to be around one to one, the ratio in the average Western diet is about fifteen to one. A 2009 study conducted at the Harvard School of Public Health estimates that low dietary omega-3 is the sixth most dangerous preventable risk factor in the United States, with approximately 84,000 annual deaths attributed to this factor. Signs of omega-3 deficiency include fatigue, depression, concentration problems, dry skin and brittle nails and hair.

    Food Sources

    • Oily fish is considered the best food source of omega-3 fats due to the presence of both EPA and DHA. Salmon, mackerel, bluefish, swordfish and sardines are all high in these fatty-acids, with about 2 grams of omega-3 per 4-ounce serving. Tuna, cod, scallops and crab also contain omega-3 in lesser amounts. Vegetarian sources of omega-3, in the form of ALA, include walnuts, flax seeds, soybeans and canola oil.

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