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Omega-3 Nutrition

Omega-3 nutrition refers to the omega-3s fatty acids or polyunsaturated fatty acids that help control the body's production of cholesterol, in addition to strengthening cell walls. Omega-3 fatty acids can't be produced by the body, so it's important to eat foods plentiful in them such as fish and nuts. Researchers first discovered the health benefits connected with omega-3 fatty acids in the early 1980s when they found that diets rich in fish containing omega-3s improved heart conditions, besides offering other health benefits, according to the Chiroeco.com website.

  1. Health Benefits

    • According to the University of Maryland Medical Center website, omega-3 fatty acids help prevent the factors linked with diseases such as cancer, arthritis and heart problems. They're vital for feeding skin the needed nutrition for staying healthy. They also help with brain function, memory and other cognitive abilities. These fatty acids help pregnant mothers reduce the risk for developing nerve and vision problems. What's more, they improve mood swings, depression and poor circulation.

    Types

    • Three main types of omega-3 fatty acids which are used by the body: alpha-linolenic acid (ALA), docosahexaeonic acid (DHA) and eicosapentaenoic acid (EPA). The two omega-3 fatty acids that are used more readily by the body are EPA and DHA. When the body consumes ALA, it changes it to EPA and DHA. According to the Fats of Life websitem, it's believed that EPA and DHA have greater health benefits than ALA.

    Dietary Sources of ALA

    • Alpha-linolenic acids are found in plants. Some of the best dietary sources of ALA are flaxseeds, hemp seeds and some dark green leafy vegetables. Tofu is another excellent source of ALA, besides soybeans, walnuts and canola oil. ALAs are highly concentrated in flaxseed oil and are found, although in lesser amounts, in soy, canola, perilla and walnut oils.

    Dietary Sources of EPA and DHA

    • Cold water fish are excellent sources of EPA and DHA. The American Heart Association recommends eating fish at least twice a week, as it supplies protein and lacks the high saturated fats found in meat products. Some of the best fatty fish choices include mackerel, herring, lake trout, sardines, salmon, and albacore tuna.

    Symptoms of Deficiencies in Omega-3 Fatty Acids

    • People low in omega-3 fatty acids may experience several symptoms that reveal deficiencies. A few of these symptoms include poor memory, tiredness, dry skin, hair loss, immune weakness, depression, mood swings, poor circulation and heart problems. Reproductive problems may also be a sign of deficiencies. Because these symptoms may signal a shortage of omega-3s, it's important to consult a doctor for advice for increasing the amount of foods rich in these fatty acids.

    Warnings

    • Dietary supplements of omega-3 fatty acids should be supervised by a doctor or health care provider because there's a potential for side effects and interactions with other medicines. People who easily bruise, have bleeding disorders or are on blood-thinning medications should use caution when taking supplements of omega-3 fatty acids to avoid bleeding.

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