Omega-3 fatty acids are considered essential fatty acids. This means your body needs these fatty acids but cannot make them. You must obtain these fatty acids from diet or supplements. Fish-oil supplements typically contain eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA. These are two forms of omega-3 fatty acids found in coldwater fish such as salmon, mackerel, halibut, tuna and sardines. Alpha-linolenic acid, or ALA, is another form of omega-3 that is found in flaxseed, soybean oil, pumpkin seeds, walnuts and walnut oil.
Omega-3 vs. Omega-6 Fatty Acids
Omega-3 fatty acids are found in coldwater fish and have been shown to promote normal growth and development. Omega-3 fatty acids help reduce inflammation, but omega-6 fatty acids seem to promote inflammation. Omega-6 fatty acids are found in meat such as beef, pork, lamb and chicken. The typical American diet tends to have 10 times more omega-6 fatty acids than omega-3 fatty acids, according to Mayo Clinic.com. The Mediterranean diet is high in omega-3 fatty acids and contains no omega-6 fatty acids.
Enhances Brain Function
Omega-3 fatty acids are highly concentrated in the brain and are important to memory and cognitive function. A deficiency of omega-3 fatty acids in the diets of infants can cause vision and nerve problems. Other symptoms of deficiency include fatigue, poor memory, mood swings and depression.
May Lower Blood Pressure
MayoClinic.com reports that studies have shown small reductions in blood pressure with the use of omega-3 fatty acids. The DHA form of omega-3 seems to be the most effective. However, the Clinic also notes that high doses, up to 3 g, of omega-3 are necessary to achieve this effect, and this could lead to spontaneous bleeding or possible hemorrhagic stroke. Large doses of omega-3 fatty acids should not be used without a physician's supervision.
Lowers Cardiovascular Disease Risk
The DHA and EPA in fish oil help reduce the risk of heart disease. Fish oil has been shown to lower the levels of triglycerides and slow the progression of atherosclerosis or plaque buildup in the arteries. Fish oil also seems to prevent blood clots and stroke in people who eat a diet primarily of fish. The risk of death from heart attacks is also decreased when fish is a regular part of the diet. Eating fish at least two times a week can reduce the risk of stroke by 50 percent, according to the University of Maryland Medical Center.
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