Nutritional Articles
The Importance of Omega-3
What is omega-3?
Omega-3 is a name for a family of polyunsaturated fatty acids, which are essential nutrients for humans. There are two important kinds of polyunsaturated fats: the omega-6 family and the omega-3 family. Both are needed for optimum health.
Omega-6 can be found mainly in vegetable oils such as sunflower seed, sesame, corn, soy and the like. Because we eat so many processed foods that contain these oils, the average person has no problem satisfying his or her daily need for omega-6.
Omega-3, however, is found mainly in oil-rich fish such as herring, mackerel, sardines, and salmon. Small amounts of omega-3 can be found in eggs from chickens that are fed a diet of grains fortified with sources of omega 3 fatty acids. Also, certain vegetable oils such as linseed (flaxseed), rapeseed (canola), and walnut contain a type of omega-3 known as alpha-linolenic acid.
Important examples of the omega-3 polyunsaturated fats are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is the precursor to EPA and DHA. Although humans are able to synthesize EPA and DHA from ALA, this process is highly inefficient, and therefore it is recommended that EPA and DHA are obtained from the diet.
Why is omega-3 important to my health?
Omega-3 fatty acids are found in the membranes of every cell in the body. They help ensure that the cell membrane is flexible and can conduct electrical signals (transmit messages). Omega-3’s are also used in the regulation of all biological functions, including those of the cardiovascular, reproductive, immune and nervous systems.
Omega-3 may be best known for lowering levels of both HDL-cholesterol and LDL-cholesterol in the blood, which may reduce the risk of heart disease and stroke.
What’s more, people who do not get enough omega-3 fatty acids or do not maintain a healthy balance of omega-3 to omega-6 fatty acids in their diet may be at an increased risk for learning disabilities, increased aggression, and depression. Conversely, studies have shown that babies who receive enough fatty acids either through breast milk (if the mother eats oily fish) or through fortified formula exhibit superior problem solving skills and better decision-making skills as infants and later throughout life.
Preliminary evidence has also linked the consumption of omega-3 fatty acids with decreased inflammation and improve lung function in adults with asthma; reduced risk of macular degeneration (a serious age-related eye condition that can progress to blindness); and reduced tenderness in joints and morning stiffness in people with arthritis.
How can I increase my consumption of omega-3?
The American Heart Association and American Dietetic Association recommend that individuals eat fish rich in omega-3 fatty acids twice a week in order to reap specific health benefits. Oil-rich fish include sprat, salmon, sardine, mackerel, herring, tuna (fresh or frozen, not canned), anchovy, crab, rainbow trout and shrimp (boiled). In addition, cod liver oil is a good source of omega-3, and is available in capsule or liquid form. (Note, however, supplements can produce an unpleasant body odor and taking more than the recommended amount can increase your risk of bleeding or bruising).
If you don’t eat fish, or don’t eat enough of it, you can eat foods like flaxseed, pumpkin seeds, soybeans, and walnuts, and you can cook with canola oil. Also look for fortified foods, which are growing in popularity. Omega-3 eggs are now widely available. Food manufacturers are fortifying some breads, crackers, and fruit juices with omega-3.
But remember, polyunsaturated fats have a lot of calories. So just like anything else, be sure to eat these types of food in moderation. And one other word of caution: women who are pregnant, who may become pregnant, or who are breastfeeding, and young children are advised to avoid fish that have high mercury content (tilefish, swordfish, mackerel, and shark).
- Modern Menus
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