Omega-3 is a type of fatty acid, which is a molecule with a long chain of hydrogen and carbon atoms. Specifically, it is known as a polyunsaturated fat, meaning that there are multiple double bonds between the carbon atoms in its structure. The name omega-3 refers to the fact that the first double bond occurs on the third carbon atom in the chain. Docosahexaenoic acid, or DHA, is a 22-carbon long chain with six different double bonds. Each double bond introduces a new "kink" in the structure, bending the fatty acid in a different direction. The flexibility of DHA, therefore, makes it useful as a component for the membranes of nerve cells in the brain, which must allow signals to pass through between neurons. Omega-3 is found in the fish oil of salmon, tuna, mackerel and others. It is converted to a usable form in the body.
Improving Cognition in Young Children
According to a 1999 report by L.A. Horrocks and published in the journal "Pharmacological Research," DHA is essential for the growth and functional development of the brain in infants and the maintenance of normal brain function in adults. Therefore, inclusion of DHA in the diet may improve learning ability. A deficiency of DHA has the opposite effect: it's associated with learning deficits. A 2000 study funded by the U.S. National Institute of Child Health and Human Development found that the consumption of DHA in infants can increase mental performance later in life. DHA is found in breast milk and should be a normal part of the infant diet. However, studies of DHA consumption in school-age children, when the brain is much farther into its development, have been mixed. For example, a yet-to-be published study led in the early 2000s by Dr. Alex Richardson conducted on schoolchildren in England showed that 40 percent demonstrated clear improvements, while the others did not. This might suggest that the brain is much less malleable at this point in life. Problems developed in infancy may not reverse.
Preventing the Onset of Disorders
DHA deficiencies have been associated with fetal alcohol syndrome, attention deficit hyperactivity disorder, cystic fibrosis, phenylketonuria, unipolar depression and aggressive hostility, in addition to cognitive decline during aging and with the onset of sporadic Alzheimer's disease. Studies have shown that DHA isn't a cure for these serious mental problems, but a proper dietary amount may greatly reduce the chances of their onset.
Preventing Heart Disease
The National Heart Lung and Blood Institute notes that heart disease is the leading cause of death in the United States. Fortunately, there is a strong correlation between the consumption of DHA and the reduction of death from heart disease. This reduction is about 50 percent with 200 mg a day of DHA, according to the Horrocks report. It reduces the level of triglycerides, the form that stored fat takes, and cholesterol in the blood. Both of these molecules are types of fatty acids. When levels get unusually high, they lead to the deposition of plaque in the arterial walls. DHA is a good type of fat that can prevent excessive levels of these bad fats in the blood. Therefore, it is also a great dietary method for decreasing the chances of thrombosis, which is the obstruction of blood flow through the circulatory system, and cardiac arrhythmias, or the abnormal electrical activity in the heart.
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