Omega-3 fatty acids and vitamin E share many characteristics. Vitamin E, a fat-soluble vitamin, relies on fats like omega-3 for absorption into the body. Foods that contain omega-3 fatty acids also serve as a good source of vitamin E. Vitamin E and omega-3 affect the cardiovascular system, making them promising substances to study for their possible positive effect on reducing the risk for heart disease -- the leading cause of death in the United States.
Essential Nutrients
Both omega-3 fatty acids and vitamin E are essential nutrients. The term "essential nutrient" means your body cannot produce it so you must consume the nutrient in food sources. Your body needs omega-3 fatty acid, a type of polyunsaturated fatty acid, for normal brain function. Omega-3 fatty acids also promote growth and development of the brain and the nervous system making them essential for infants. Vitamin E, an organic compound, acts as an antioxidant, meaning it protects cells from damage caused by negatively charged particles produced during chemical reactions in the body involving oxygen. Vitamin E also supports a healthy immune system, regulates gene expression and aids in cell signaling.
Cardiovascular Effects
Omega-3 fatty acids and vitamin E promote a healthy cardiovascular system. Omega-3 fatty acids help to reduce inflammation, which may help to reduce the risk for heart disease. The University of Maryland Medical Center provides information on scientific studies that show diets rich in omega-3 fatty acids can lower blood cholesterol levels and lower blood pressure -- two of the main risk factors for heart disease. Vitamin E can slow the process of atherosclerosis in which cholesterol and other fats build up along the walls of the arteries. Because atherosclerosis leads to coronary artery disease, slowing its progression can delay the onset of the disease. Vitamin E may also help prevent the formation of blood clots, therefore, reducing the risk for heart attack.
Sources
Plant and nut oils contain the highest amounts of omega-3 fatty acids and serve as good sources of vitamin E. The best natural sources of omega-3 include flax seeds, walnuts, soybeans and pumpkin seeds and their oils. Canola oil also serves as good sources of omega-3 fatty acids. Vegetables such as spinach and broccoli provide vitamin E to your diet, but the best sources include vegetable oils including sunflower oil, soybean oil, corn oil and canola oil.
Interactions
Supplements are available for those who fail to intake the daily recommended amounts of vitamin E or omega-3 fatty acids. Be sure to consult your health care provider before taking any dietary supplements. Taking high doses of omega-3 fatty acids or vitamin E can increase the risk for bleeding. If you bruise easily or take blood thinning medications like warfarin, you should not take omega-3 or vitamin E supplements as they can enhance the effects of the medication.
References
- University of Maryland Medical Center: Omega-3 Fatty Acids; Stephen Ehrlich; June 2009
- National Institute of Health Office of Dietary Supplements: Vitamin E; December 2009
- Linus Pauling Institute: Essential Fatty Acids; Victoria Drake; April 2009
- National Sunflower Association: Sunflower Oil -- Your Healthy Choice
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