Omega-3 fatty acids are essential fatty acids which the body does not manufacture, and so must be obtained from food. Omega-3's host a number of important roles including helping brain function, reducing blood pressure and the risk of heart disease and enabling healthy growth and development. They can also sometimes have negative effects.
Omega-3
According to the University of Maryland Medical Center it is vital to have the correct balance between omega-3 and omega-6 fatty acids. While omega-3s help to reduce inflammation, omega-6s have a tendency to promote it. Many American diets today contain up to 25 times more omega-6 fatty acids than omega-3s. A better ration would be three times as much omega-3 than omega-6.
Sources
Sources of omega-3 fatty acids include lake trout, sardines, salmon, albacore tuna, mackerel and herring. Vegetarian sources of omega-3 include flax, evening primrose, nuts and seeds and algae such as spirulina. You can obtain omega-3 supplements as fish oil, flax oil and evening primrose. The suggested daily intake of omega-3 for children and healthy adults is 220mg.
Health Benefits
According to Dr. Frank Sacks, Professor of Cardiovascular Disease Prevention, Department of Nutrition, Harvard School of Public Health, the health benefits of omega-3 fatty acids include protecting against heart disease, reducing the risk of stroke, reducing the risk of certain forms of cancer and protecting the body from auto-immune diseases such as IBS, rheumatoid arthritis and lupus.
Risks
Omega-3 obtained from fish oil can cause side effects including flatulence, nausea, bloating, diarrhea, belching and a "fishy," smell on the breath. If you experience any of these symptoms, it may be because you are taking a low-quality supplement. You should not take fish oil if you have diabetes as it may make it hard to control blood glucose levels. Flaxseed oil should be avoided if you have any bowel obstructions. Consult your physician before taking fish oil.
References
- University of Maryland Medical Center:Omega-3 fatty acids
- Harvard School of Public Health: Ask the Expert: Omega-3 Fatty Acids
- Foods For Life: Plant based sources of vegan & vegetarian Docosahexaenoic acid - DHA and Eicosapentaenoic acid EPA & Essential Fats
- Omega3faq: Overall Omega 3 Recommendations and Requirements
- Nutritional Supplement Education Center: Omega 3 Side Effects
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