Omega-3 Fatty Acids Facts
Generally, health experts recommend cutting down fat in your diet. But omega-3 fatty acids are an exception. You need to consume them regularly because they are essential in the functioning of the body tissues and also confer numerous health benefits. The main types include eicosapentaenoic acid (EPA), docosahexaenoic (DHA) and alpha-linolenic acid (ALA). While ALA is primarily plant-based, EPA and DHA are mainly found in particular fish.
How do they improve your health?
Lowers triglyceride (TG) levels – Triglycerides refer to the blood fat that increases the risk of developing cardiovascular conditions such as stroke and coronary heart disease when present in high concentrations. Fish oil supplements are excellent in reducing the TGs, thereby preventing complications.
Fights rheumatoid arthritis – EPA and DHA fatty acids have been shown to alleviate joint pain and associated stiffness in RA. Besides, they enhance the action of anti-inflammatory drugs used in the treatment of the disease.
Depression – studies have indicated that communities eating fish loaded with the two fatty acids have lower incidences of depression. However, other researchers have not found any positive correlation between the two; therefore, more evidence is needed to validate the previous findings.
Infant growth and development- DHA has been proven fundamental in both neurological and visual development of young children.
Curbs asthma – Inflammation, which is central in the pathogenesis of asthma, is markedly reduced by the omega-3 acids. Again, it suggested that they have a role in improving lung function and hence decreasing the quantity of medication required for controlling the disease, but these remain mostly unproven.
Alleviate ADHD symptoms – some researchers have suggested that these oils could help lower the intensity of ADHD symptoms and improve patient’s mental skills such as memory and learning. Noteworthy, they should not be used as a substitute for the conventional treatments whatsoever unless evidenced by further studies.
Prevents dementia – Some studies show that consumption of these fats reduce the risk of Alzheimer’s disease and other types of dementia by a considerable value. Additionally, they are suggested to improve age-associated memory loss. But more research is needed to cement these findings.
Where can you get these essential fatty acids?
Foods and supplements are good sources of these oils, but the former is preferred. To achieve the recommended intake amounts, you should eat fish rich in EPA and DHA at least twice per week. Some of these include anchovies, herring, mackerel, bluefish, marlin, sturgeon, salmon, lake trout, sardines and tuna. More fatty fish types such as shark, swordfish and mackerel may contain high amounts of toxins like mercury and PCBs, therefore, should be consumed with caution.
Walnuts, chia seeds, soybean oil, flaxseed oil and canola oil are good ALA sources that you can consider.
Can you supplement?
Fish oil supplement is an excellent option as it contains both DHA and EPA. But for those who do not eat fish, algae oil is a good alternative though it has only DHA.
Nonetheless, you need to consult your health professional before taking any supplement to prevent complications such as bleeding for those on anticoagulants. Prescriptions for omega-3 are available and should be administered by authorized personnel only.