The fatty acid omega-3 is essential to healthy brain function as well as human growth and development. Your body doesn't naturally manufacture omega-3. It can only be obtained through diet or by taking an omega-3 supplement certified "mercury free."
Sources of Omega-3
The American Heart Association recommends eating two servings of fatty fish each week (mackerel, lake trout, herring, sardines, albacore tuna and salmon), or tofu and other forms of soybeans, canola, walnut and flaxseed (or their oils).
Benefits
A 2002 study conducted by the American Heart Association reveals that including omega-3 in your diet can decrease risk of arrhythmias, lower triglyceride levels, decrease growth rate of atherosclerotic plaque and slightly lower blood pressure.
Types
The Medical Center at the University of Maryland lists three types of omega-3s: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). When you ingest foods containing omega-3, your body converts the ALA to EPA and DHA. These two types of omega-3 fatty acids are more readily used by the body.
Symptoms of Deficiency
According to the University of Maryland, infants who do not get enough omega-3 during pregnancy are at risk for developing vision and nerve problems. In adults, symptoms of deficiency include extreme tiredness (fatigue), poor memory, dry skin, heart problems, mood swings/depression and poor circulation.
Balancing Omega-3 with Omega-6
While omega-3 helps reduce inflammation, omega-6 (found in refined vegetable oils, fast food and snack food) tend to promote inflammation. If not balanced properly, this could contribute to disease. A healthy diet should only include about two to four times more omega-6 than omega-3. The University of Maryland notes that the typical American diet tends to contain about 14 to 25 times more omega-6 than omega-3, which leads many researchers to believe this imbalance could be a significant factor in the rising rate of inflammatory disorders in the United States.
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