Omega-3 Fatty Acids Risks And Benefits

A great emphasis has been placed by health professionals on the importance of consuming omega-3 fatty acids. The American Heart Association, the American Dietetic Association and the United States Department of Health and Human Services endorse the benefits of omega-3. Even when following a low-fat diet, it is essential to consume a healthy amount of unsaturated "good" fats. Saturated fats, or "bad fats," are associated with an increased risk of heart disease and actually raise blood cholesterol more than dietary cholesterol itself.

Identification

The term "omega-3" is a reference to the location on the fatty acid of the point of unsaturation. Specifically, it means that the third carbon on a fatty acid carbon chain has an area where another bond is possible, and this structure determines the way in which the body will utilize the molecule. Saturated fats do not have a point of unsaturation, meaning there are hydrogen bonds at every carbon bonding site, and therefore are handled differently by the body than unsaturated fats.

Benefits

One benefit of regular consumption of omega-3 fatty acids is the prevention and treatment of cardiovascular diseases. The American Heart Association advises that people with high triglycerides should consume two to four grams of omega-3 per day. Omega-3 fatty acids slow the progression of, reverse and prevent heart disease by helping to unclog arteries. This also helps guard against stroke. Omega-3 essential fatty acids also have anti-inflammatory properties, making them useful in the treatment of arthritis and some autoimmune diseases.

Potential Benefits

One of the most commonly investigated potential benefits of omega-3 fatty acids is its role in the prevention of cancer. In the Jan. 25, 2006, issue of the "Journal of the American Medical Association," Dr. Catherine MacLean concludes that there is insufficient evidence to prove that omega-3 contributes to prevention of cancer. Still other studies investigate the role of omega-3 in the treatment of behavioral and cognitive impairments. For example, in an article published in the November 2004 issue of "Annals of Clinical Psychiatry," Dr. Marlene Freeman states that omega-3 fatty acids may be a safe and effective treatment for dementia, depression and scizophrenia. Further research is needed on these topics.

Risks

As with any good thing, too much omega-3 can be bad. Too much consumption of any fat can lead to excessive weight gain. Obesity is a growing problem in the United States, so it is important to stay within the recommended guidelines of total fat intake. Furthermore, many food sources of omega-3 fatty acids are high in mercury. Mercury is commonly found in shark, swordfish, tilefish and king mackerel. The Environmental Protection Agency in conjunction with the Food and Drug Administration has put out an advisory stating that shrimp, canned light tuna, salmon, pollock and catfish are the safer fish to consume.

Sources

According to the American Heart Association, the best sources of omega-3 fatty acids are salmon, tuna, sardines, mackerel, shellfish, walnuts, flax seed and canola and soybean oil. Canned light tuna, salmon and shrimp are the fish sources lowest in mercury. The American Heart Association advises eating those fish two to three times per week to reap the protection benefits of omega-3. An alternative to fish is seeds and nuts, but a combination of all sources ensures the best absorption.