Omega-3 fatty acids provide essential nutrition to the human body. The Harvard School of Public Health states that omega-3 fatty acids are essential fats because the body can't make them from scratch but must get them from food. Omega-3 fatty acids are used throughout the body for a variety of physiological functions and have been shown to have other health benefits. The Cleveland Clinic website states that the primary dietary source of omega-3 is fish, although some plants also contain omega-3 fatty acids.
Function
According to The Harvard School of Public Health, omega-3 fatty acids are involved in cell membrane physiology and affect the function of the cell receptors in the cell membrane. In addition, omega-3 fatty acids aid in making hormones that regulate blood clotting, help with contraction and relaxation of artery walls and decrease inflammation. The University of Maryland Medical Center adds that omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive and behavioral function. Based on the many functions of omega-3 fatty acids in the body, they have high nutritional value in the human diet.
Sources
According to the CDC, dietary fat should come from unsaturated sources, including both polyunsaturated fats and monounsaturated fats. The CDC states that in general, nuts, vegetable oils and fish are sources of unsaturated fats. The University of Maryland Medical Center states that omega-3 fatty acids can be found in fish, including salmon, tuna and halibut. Soybean oil, canola oil, walnuts and flaxseed also contain omega-3 fatty acids, according to the CDC. Adding these foods to your diet will increase your intake of omega-3 fatty acids.
Health Benefits
Omega-3 fatty acids provide other health benefits. Harvard states that omega-3 fats have been shown to help prevent heart disease and stroke, may help control lupus, eczema, and rheumatoid arthritis and may play preventive roles in cancer and other conditions. The Harvard School of Public Health states that the benefits of omega-3 fatty acids are essential to proper nutrition, and it recommends that you eat fish or other seafood one to two times per week to get the nutritional value of omega-3 fatty acids.
Considerations
One consideration in eating fish is the contamination of the fish from mercury. The Cleveland Clinic website states that mercury occurs naturally in the environment and is also a byproduct of industrial pollution. Mercury can accumulate and contaminate fish. The Cleveland Clinic reports that fish that are high in mercury include shark, swordfish, tilefish and King mackerel and that these fish should be avoided.
Expert Insight
If your diet is deficient in omega-3 fats, you may develop health problems. The University of Maryland Medical Center states that symptoms of omega-3 fatty acid deficiency include fatigue, poor memory, dry skin, heart problems, mood swings or depression and poor circulation. It is important to add fish to your overall diet or to supplement with a high-quality fish oil supplement to ensure that you receive the high-value nutrition that omega-3 fatty acids provide.
Member Comments