Although most people think of fats as being high in calories and increasing your risk of developing diseases such as diabetes and atherosclerosis, some fats are important for the body. The body uses fatty acids, which are part of what make up fat molecules, to build structures important for human health. One important fatty acid is the omega-3 fatty acid.
Essential Fatty Acids
Fatty acids can be divided into two broad categories. Non-essential fatty acids are those which the body can synthesize on its own by using molecules from other nutrients. Essential fatty acids, on the other hand, cannot be made by the body, which means that they can only get into the body through food, the DHA/EPA Omega-3 Institute explains. Despite the fact that essential fatty acids cannot be made by the body, they are still needed for the health of many different tissues.
Types
There are three main omega-3 fatty acids. Two of these, eicosapentaenoic acid and docosahexaenoic acid, also known as EPA and DHA, can be found in fish oil, the Mayo Clinic explains. The other main omega-3 fatty acid, alpha-linoleic acid, can primarily be found in plant-based foods, such as walnuts, soy products, and certain vegetable oils.
Recommendations
The American Heart Association recommends that adults eat two servings of fatty fish, such as mackerel, salmon, herring and sardines each week to get an adequate amount of omega-3 fatty acids. More specific guidelines have been set by the World Health Organization, the Mayo Clinic reports, which recommends that everyone consume between 0.3 and 0.5 g of EPA and DHA per day, as well as between 0.8 and 1.1 g of alpha-linoleic acid.
Therapeutic Potential
Omega-3 fatty acids are thought to help prevent atherosclerosis and heart disease, the University of Maryland Medical Center explains. These fatty acids are able to help lower triglycerides and total cholesterol levels, which can help protect arteries from being clogged. Omega-3 fatty acids may also be able to help lower blood pressure, further preventing cardiovascular disease. These fatty acids can also be used to treat rheumatoid arthritis and lupus as well as some psychiatric disorders.
Supplements
Although omega-3 fatty acids are available in many different foods, some people prefer to take omega-3 supplements. This may partly be due to the fact that some fish contain mercury, which is toxic. Omega-3 fatty acid supplements can also help you increase your omega-3 fatty acid consumption without changing your dietary habits. Be sure to check the label of any supplements that you take and talk with your doctor before starting a regimen of omega-3 fatty acids.
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