Omega-3 fatty acids have been increasing in popularity in recent years, within the health community and the general public. That is because researchers have discovered they have some important health benefits. Omega-3 fatty acids are a type of polyunsaturated fat, which is a healthy type of fat. You can find these fats in fish and some plant sources, such as nuts and oils.
Types
Docosahexaenoic acid, or DHA, and eicosapentaenoic acid, or EPA, are the types of omega-3 fatty acids that come from fish. The World's Healthiest Foods explains that researchers believe fish may be a better source of omega-3 fatty acids than fish oil, because the acids are in a better form for your body to absorb. Alpha-linolenic acid, or ALA, is the type that comes from plant sources, including walnuts and oils of flaxseed, olive and canola. The World's Healthiest Foods shows that this type is referred to as "essential," because your body cannot make this type by itself. Also, your body can turn the ALA type into EPA and DHA fats, or you can get those types straight from fish.
Function
Omega-3 fatty acids work in our bodies by helping our cells take in nutrients and get rid of waste. Cell membranes are made of fat, so these fatty acids can help the membranes keep their structure intact. The World's Healthiest Foods explains that saturated fats solidify when they are at room temperature and that scientists think they solidify in the body, causing the cell membranes to have difficulty. Unlike saturated fats, omega-3 fatty acids stay in liquid form when they are at room temperature, so they will be liquid inside the body and will keep the cell membranes at their optimal consistency. This helps the cells to be able to communicate with each other and perform the functions they need to inside the body.
Benefits
MayoClinic explains that DHA and EPA are the types of omega-3 acids that have health benefits, and that the jury is still out on the ALA type. If a person has cardiovascular disease, DHA and EPA may lower his chances of having a heart attack or stroke and reduce his triglyceride levels. For everyone, they can reduce blood pressure and prevent plaque from building up in the arteries. The DHA type is also important for brain and nerve health.
Expert Insight
Dr. Frank Sacks, from the Harvard School of Public Health, recommends obtaining omega-3 fatty acids from food instead of dietary supplements. He elaborates that food has other nutritious value in addition to the omega-3 fats. However, Dr. Sacks explains that it might be wise for people who do not eat foods with omega-3 fatty acids or those who have heart disease to take supplements. He recommends discussing this decision with a physician.
Warning
High doses of EPA and DHA may have harmful effects, such as an increased risk of bleeding. MayoClinic warns that some types of fish are more likely to have mercury and other harmful substances. The proper amount to eat is 0.3 to 0.5 g of EPA and DHA fats per day and 0.8 to 1.1 g of ALA fats per day. Consult with a physician for the right amount of omega-3 fatty acids.
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