Omega-3 oil is a specific type of polyunsaturated fat. Omega-3 fatty acids contain more than one double bond in the fatty acid chain, with the first double bond occurs between the third and fourth carbon atom. Although humans can produce some types of fat using carbon atoms from carbohydrates and proteins, the body lacks the enzymes necessary to produce omega-3 fatty acids. This classifies omega-3 fatty acids as essential nutrients that you must get through the food you eat. There are three recommended omega-3 oils you must consume to support normal growth and development.
Alpha-Linolenic Acid
Alpha-linolenic acid, or ALA, is the most abundant omega-3 oil because it occurs naturally in many vegetable oils. Flaxseeds and flaxseed oil serves as the richest source of ALA while other vegetable oils including walnuts and walnut oil, canola oil, pumpkin seeds and pumpkin seed oil, soybeans and soybean oil and tofu all contribute ALA to your diet. The Institute of Medicine recommends that adults consume between 0.6 and 1.2 g per day to reduce your risk for chronic diseases. Because the typical Western diet consumed in the United States falls short in providing adequate amounts of the essential omega-3 oils, taking supplements such as flaxseed oil can boost your daily intake. The University of Maryland reports that consuming a diet rich in ALA reduces your risk for suffering a fatal heart attack. Omega-3 oils can help lower blood cholesterol levels and blood pressure, therefore reducing the risk for heart disease.
Docosahexaenoic Acid
Like the other omega-3 fatty acids, docosahexaenoic acid, commonly known as DHA, promotes proper brain function. In infants DHA plays a vital role in the development of the nervous system and visual abilities. Although the body can convert some ALA into DHA, the amount produced falls short of the amount needed to support normal growth and development. To ensure your body gets the DHA it needs you should either take a fish oil supplement that contains both DHA and EPA, a DHA supplement extracted from seaweed, which contains no EPA, or eat at least two 3.5-oz. servings of fatty fish per week. The American Heart Association promotes eating fatty fish since the three omega-3 fatty oils can help reduce the risk of developing heart disease -- the leading cause of death in the United States.
Eicosapentaenoic Acid
Eicosapentaenoic acid, commonly called EPA, is a long-chain omega-3 fatty acid similar to DHA. Humans can internally produce these long-chain fatty acids from ALA through a series of desaturation reactions in which enzymes promote the addition of double bonds and carbon atoms to make the acid chain elongate. But because men convert only about 8 percent of the ingested ALA into EPA and women convert 21 percent of their ALA into EPA, the amount produced often fails to meet the needs of the body, according to the Linus Pauling Institute. To prevent a deficiency you should consume food sources of supplements that contain EPA. Fatty fish, such as salmon and tuna, serve as the best food source of EPA and also provides DHA and ALA. Supplements in the form of fish oil capsules also boost your EPA intake.
Precautions
Before taking any omega-3 supplements, consult your doctor or health care professional. Taking omega-3 fatty acid supplements can increase your risk for bleeding. Those undergoing surgery should consult their doctor to determine if they should discontinue taking the supplement prior to surgery to reduce these risks. In addition, patients taking blood-thinning medications such as warfarin may experience adverse effects as the omega-3 can enhance the effects of the medication. Some fatty fish may contain toxins like mercury so pregnant women and children should take caution.
References
- University of Maryland Medical Center: Docosahexaenoic Acid; Stephen Ehrlich; September 2008
- University of Maryland Medical Center: Eicosapentaenoic Acid; Stephen Ehrlich; September 2008
- University of Maryland Medical Center: Alpha-Linolenic Acid; Stephen Ehrlich; March 2009
- Linus Pauling Institute: Essential Fatty Acids; Victoria Drake; April 2009
- Institute of Medicine: Dietary Reference Intakes -- Macronutrients; 2005
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