The general increase in health awareness over the years has resulted in more and more people seeking nutritional information. "Omega-3" has almost become a household word, and for good reason: The medical community overwhelmingly agrees that incorporating foods with omega-3 fatty acids into your diet is a good way to become healthier.
Definition
Omega-3 fatty acids are termed "essential" fatty acids because they're necessary for proper metabolic functioning. But the body cannot make them, so you must get your required supply of omega-3 fatty acids from your diet. Three main types of omega-3 fatty acids can be found in foods: docosahexaenoic acid, or DHA; eicosapentaenoic acid, or EPA; and alpha-linolenic acid, or ALA.
Sources
Foods that have omega-3 fatty acids include cold-water fish such as salmon, mackerel, halibut, sardines, tuna and herring, as well as other sea life, such as algae and krill. Fish and fish oils contain DHA and EPA. ALA is found in some plants and nuts and in their oils. These include flaxseed, canola, soybeans, pumpkin seeds, purslane, perilla seeds and walnuts.
Function
According to the University of Maryland Medical Center, omega-3 fatty acids are "highly concentrated in the brain" and seem to be vital for certain brain functions, such as memory and performance. The medical center notes that babies who are deficient in omega-3 in the uterus are at higher risk of developing vision and nerve problems.
Significance
Many diseases and health conditions appear to respond positively to omega-3 fatty acids, but EPA and DHA seem to have the most marked effect on heart health. They lower triglyceride levels, slow down plaque buildup in the arteries and reduce the risk of heart attacks and strokes. While the evidence is not as compelling, studies suggest that a diet that includes omega-3 foods is beneficial in treating and preventing diseases and conditions such as high cholesterol, high blood pressure, systemic lupus, diabetes, rheumatoid arthritis, osteoporosis, skin disorders, asthma and bipolar disorder, among others.
Recommendations
The American Heart Association recommends eating a 3.5-oz. serving of fish rich in omega-3 at least twice a week. If you suffer from coronary heart disease, a supplement may be necessary. A word of caution, however: Large amounts of omega-3 fatty acids can cause bleeding, so consult your doctor before taking supplements.
Member Comments