Many purported health benefits of omega-3 fatty acids make it a much discussed nutritional option today. An essential fatty acid, omega-3, comes in nutritional supplement form and is also found naturally in some foods. Research is growing around omega-3s health benefits and some have already been confirmed by scientific studies.
Background
Your body cannot produce omega-3 fatty acids and so you must consume them. Omega-3s come in several forms and understanding them can help you as you choose how to intake them. Alpha-linolenic, or ALA, fatty acid is a form of omega-3's that then breaks down into docosahexaenoic acid, DHA, and eicosapentaenoic acid, EPA. Consuming ALA requires the extra step of conversion from ALA to DHA and EPA, and certain foods can impede this conversion, making natural DHA and EPA a more appealing choice.
Foods
Fish is the food most associated with omega-3 fatty acids. Cold-water fish such as salmon and mackeral contain high levels of EPA and DHA, over 3 g in a grilled half to full-sized fillet, AllaboutVision.com notes. Other foods such as English walnuts, dark green, leafy vegetables, canola and vegetable oils are sources of ALA. They require an additional breakdown into EPA and DHA, making fish a more potent and advantageous choice.
Supplements
For non-fish lovers, supplements are a good option for a daily dose of omega-3 fatty acids. Available in fish oil supplements, omega-3s in this form are natural EPA and DHA. This is a significant advantage over taking omega-3 supplements as flaxseed oil supplements which require conversion from ALA to EPA and DHA. Sometimes a diet rich in trans-fat will slow down the amount of ALA converted. So eating that cookie or donut with your flaxseed supplement could cost you valuable levels of omega-3s in your system.
Heatlh Benefits
Mayoclinic.com notes scientific studies that show a decrease in blood pressure, decreased risk for heart disease and lowered triglycerides with omega-3 intake. The American Heart Association believes in the heart benefits of omega-3 intake so much it recommends two servings of fish each week. Many eye doctors also recommend regular doses of omega-3 fatty acids for eye health, specifically for those with dry eye problems, says AllaboutVision.com. There are a long list of health benefits of omega-3s, ranging from a reduction in diabetes to cancer prevention, that haven't been substantiated. Nonetheless, omega-3 fatty acids are seen by many experts as a healthy choice.
Member Comments