The omega-3 fatty acids, alpha-linolenic acid (ALA), docosahexaenoic acid (DHA) and eicosapentaenoic (EPA), are essential fats important for overall health. Omega-3 fatty acids are classified as "essential fatty acids" because they are necessary for health, cannot be produced by the human body and must be obtained from outside sources.
Function
ALA is converted inside the body to EPA and DHA, according to the Office of Dietary Supplements. EPA is involved in the production of hormone-like substances that regulate cell growth and division, muscle activity, blood clotting, digestion and calcium transport in and out of cells. DHA is necessary for brain function and nerve transmission.
Sources
Alaskan salmon, herring, albacore tuna, sardines and mackerel are excellent sources of omega-3 fatty acids. Plant sources include flaxseed, soybeans, walnuts, green leafy vegetables and wheat germ.
Benefits
The consumption of omega-3s may help prevent or treat high blood pressure, high blood cholesterol, heart disease, diabetes, osteoporosis, arthritis, depression and other mental health disorders, skin disorders, macular degeneration, asthma and certain cancers, according to the University of Maryland Medical Center.
Side Effects
Excessive consumption of omega-3s, whether through diet or by supplementation, increases the risk of bleeding and hemorrhagic stroke and may cause gastrointestinal upset.
Considerations
Some fish high in omega-3s may contain levels of mercury or PCBs that are hazardous to health. For this reason, remove the skin from fish before consuming and check your local advisories to determine the current mercury risk for fish in your area.
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