Omega-3 fatty acids and vitamins are essential nutrients you need for growth and development, energy metabolism and proper function of your cells, tissues and organs and prevention of disease. Deficiencies of omega-3 fatty acids or vitamins can lead to health problems. You can obtain omega-3 fatty acids and vitamins from foods and supplements. Consult your doctor or nutritionist about your health and dietary needs for omega-3 fatty acids and vitamins.
Types of Omega-3
Omega-3 fatty acids are healthy fats in a category called polyunsaturated fatty acids. Alpha-linolenic acid is an essential fatty acid you must derive from food because your body can not produce it. Alpha-linolenic acid is found in certain plant-based foods such as walnuts, pumpkin seeds, flax seeds, flax seed oil and canola oil. Your body can convert alpha-linoleic acid into longer chain omega-3 fatty acids, such as eicosapentaneoic acid and docosahexaneoic acid. These long chain omega-3 fatty acids are found in fish and are in high concentrations in cold water, fatty fish such as salmon, herring, sardines, halibut, tuna and mackerel.
Health Benefits of Omega-3
Omega-3 fatty acids can reduce the risk and symptoms associated with heart disease, inflammatory conditions and cancer. Increasing your intake of omega-3 fatty acids can increase levels of HDL cholesterol, the good cholesterol, and protect you from heart disease, including atherosclerosis, abnormal heart rhythms, heart attack and death. Eating 400 to 500 mg per day of omega-3 fatty acids from 2 servings of fish per week can significantly reduce the risk for death from coronary heart disease among healthy adults, according to research by scientists at the University of South Dakota and published in "Current Atherosclerosis Reports" in 2008. Fish oil supplements containing omega-3 fatty acids is as effective and safer than non-steroidal anti-inflammatory drugs in reducing pain and inflammation associated with rheumatoid arthritis and non-surgical neck and back pain, according to research by scientists at the University of Pittsburgh Medical Center in Pennsylvania and published in "Surgical Neurology" in 2006. Increasing your intake of omega-3 fatty acids from fish may reduce your risk of breast cancer, according to research by scientists at the National Cancer Center in Gyeonggi, South Korea and published in "BMC Cancer" in 2009.
Types of Vitamins
Vitamins are micronutrients that your body derives primarily from food. Fat soluble vitamins, including vitamins A, D, E and K, are stored in your body for future use. Your body needs to replenish water soluble vitamins each day. Water soluble vitamins include the B vitamins and vitamin C.
Health Benefits of Vitamins
Each vitamin plays a unique role in your body to promote health. Vitamin A is needed for vision and reproduction. The B vitamins participate in chemical reactions. Vitamin C stimulates your immune system to protect you from infections. Vitamin D is needed for building healthy bones. Vitamin E is an antioxidant that protects your cells from harmful chemicals. Your body requires vitamin K to stop bleeding.
References
- Linus Pauling Institute at Oregon State University; Essential Fatty Acids; 2010
- University of Maryland Medical Center; Omega-3 Fatty Acids; 2010
- "Current Atherosclerosis Reports"; Intakes of Long-Chain Omega-3 Fatty Acid Associated with Reduced Risk for Death from Coronary Heart Disease in Healthy Adults; William Harris, et al.; Dec 2008
- "Surgical Neurology"; Omega-3 Fatty Acids (Fish Oil) as an Anti-Inflammatory: An Alternative to Nonsteroidal Anti-Inflammatory Drugs for Discogenic Pain; Joseph Charles Maroon; Apr 2006
- "BMC Cancer"; Fatty Fish and Fish Omega-3 Fatty Acid Intakes Decrease the Breast Cancer Risk: A Case-Control Study; Jeongseon Kim, et al.; 2009
- McKinley Health Center University of Illinois at Urbana-Champaign; Vitamins and Minerals; 2008
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