Omega-3 fatty acids belong to the category of polyunsaturated fats. The body requires two types of omega-3 fatty acids for daily functioning. Short-chain omega-3 fatty acids come from plants, and fish and other seafood produce long-chain omega-3 fatty acids. The body uses omega-3 fish oil for normal growth and development.
Requirements of Omega-3 in the Body
Omega-3s are essential fatty acids used in multiple processes in the human body. They maintain membranes of all cells, make prostaglandins that regulate inflammation, reduce blood clotting and assist with the absorption of vitamins A, D, E and K, according to "The Consumer's Medical Journal."
Omega-3 Fatty Acid Pathways
"Better Nutrition" describes the metabolic pathway once omega-3 fatty acid enters the body. Omega-3 enters the body as alpha-linolenic acid. Enzymes, specifically delta-6-desaturase, convert the alpha-linolenic acid to eicosapentaenoic acid, or EPA. Then, the same enzyme acts to change EPA to docosahexaenoic acid, or DHA. The EPA exists as a step before this form of omega-3 changes to prostaglandin E3. Prostaglandin E3 acts to modulate the inflammatory process in the body.
Food Sources of Omega-3 Fatty Acids
The Institute of Medicine outlines vegetable and fish sources of oils for omega-3 fatty acids. Vegetable sources of alpha-linolenic acid include walnuts, pine nuts, and soybean, canola and flaxseed oil. Fish with high levels of omega-3s include sockeye salmon, Chinook salmon, rainbow trout, mackerel, sardines and herring. The Johns Hopkins Health Alert advises eating smaller-size fish to avoid high levels of mercury found in large fish. Salmon, trout , herring and sardines tend to be low in mercury.
Omega-3 Fatty Acids Prevent and Treat Disease
According to "Alive: Canadian Journal of Health and Nutrition," EPA and DHA reduce the risk factors for cardiovascular disease that include high cholesterol, high blood pressure and high triglycerides. Depression, schizophrenia, Alzheimer's disease and attention deficit hyperactivity disorder are associated with low levels of DHA. Individuals who consumed omega-3 fish oils improved their memory and cognitive function, according to "Better Nutrition." "Life Extension" in 2006 describes the positive effect of EPA and DHA in protecting against inflammation in both osteoarthritis and rheumatoid arthritis. Studies show patients with both forms of arthritis report less pain in their joints.
References
- "Canadian Family Physician"; Omega-3 Fatty Acids; G. Schwalfenberg, M.D., CCFP; 2006
- "New Vegetarian and Natural Health"; Boosting Essential Fatty Acid Intake; K. Marsh, R. D. & C. Zeuschner, R. D.; 2006
- Institute of Medicine: Dietary Reference Intakes -- Macronutrients
- "The Consumer's Medical Journal"; Navigating the Fatty Acid Jungle; B. Fife, N.D.; October 2004
- "Better Nutrition"; The Omega Factor; J. Challem; October 2009
- Johns Hopkins Health Alert: Is It Safe to Eat Fish?
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