What Are the Essential Contributions of Omega-3 Fatty Acids for a Healthy Body?

Whether in workplace conversations or family gatherings, the buzz around the significance of healthy supplements, particularly omega-3, is hard to miss.

While the human body can produce most fats from other carbohydrates or fats, there’s an exception with omega-polyunsaturated acids, popularly known as omega-3. These fatty acids can only be absorbed from foods rich in omega-3, and they are linked to many health benefits.

This blog delves into omega-3, its different types, food sources, essential health contributions, and potential deficiencies to be mindful of.

What are omega-3s?

Omega-3 is a type of polyunsaturated fatty acids (PUFAs) that are important to your body’s functionality. Their chemical compound structure consists of double bonds, three atoms away from the terminal methyl group.

Omega-3s are important body nutrients and vitamins. They should be adequately absorbed from food to form a balanced, healthy supplement cycle.

The Function of Omega-3

When ingested, omega-3 builds your body’s cell membranes and improves cell receptors’ function. They are also needed to build hormones that regulate blood clotting, relaxation of artery walls, inflammation, and contraction.

As well, omega-3 structures and supports cell interaction and binds receptors that regulate genetic infection. Additionally, they provide your body with vitamins and energy (calories), and support the health of various body systems.

The Types of Omega-3

There are three major types of omega-3s and their important role in your overall well-being:

1. Alpha-linolenic acid (ALA): ALA is a plant-based omega-3 found in flaxseeds, chia seeds, and walnuts. It is converted into EPA and DHA. However, the conversion rate is limited. Only a limited amount of ALA is converted into EPA, and even less into DHA.

2. Eicosapentaenoic acid (EPA): Obtained from marine sources like salmon, mackerel fish, and certain algae plants, EPA improves optimal cardiovascular health by reducing inflammation.

3. Docosahexaenoic acid (DHA): Sourced from fatty fish and algae, DHA is essential for brain development, particularly in infants. This type of omega-3 fatty acid supports cognitive function in adults and contributes to overall neurological health.

How Omega-3 Enters Our Diet

Omega-3 enters our diet through the consumption of foods rich in ALA, EPA, and DHA fatty acids.

Alternatively, omega-3 vitamin supplements, such as fish oil capsules, can be taken to ensure an adequate intake.

Three Functions of Omega-3

The three major functions of omega-3 in the human body are as follows:

1. Heart health function: Intake of omega-3 reduces inflammation, improves cholesterol levels, and maintains heart pressure, thus mitigating the chances of a heart attack or other related conditions.

2. Brain function: During prenatal or early childhood development, medical professionals recommend the intake of omega-3 DHA fatty acids, as they promote cognitive memory and optimal brain function.

3. Joint function: Omega-3’s inflammable properties relieve joint conditions like arthritis and improve joint flexibility and mobility.

Deficiency of Omega-3

Deficiency of omega-3 refers to an inadequate intake of ALA, EPA, and DHA fatty acids. Though uncommon, individuals who avoid seafood or follow a strict vegetarian diet may be at risk of such deficiency.

This can lead to several health conditions, including the following:

• Skin conditions: A lack of omega-3 fatty acids, which are essential to skin hydration and health, may cause eczema, dry skin, or other skin problems.

 

• Cognitive impairment: Inadequate omega-3, especially DHA, can lead to memory loss and difficulty concentrating.

 

• Cardiovascular risk: Low levels of omega-3 lead to high cholesterol, triglycerides, and other cardiovascular diseases.

 

• Mood swings: While omega-3 plays a role in mental health, a deficiency can result in anxiety and depression.

Omega-3 and Heart Diseases

When ingested, omega-3s lower blood pressure, reduce triglycerides, decrease the formation of blood clots, and maintain a regular heart rhythm.

Additionally, they promote blood vessel flexibility and reduce inflammation. Consuming omega-3 fish and other food sources, or taking healthy supplements, can improve heart health and avert conditions such as heart attacks and strokes.

Different Types of Omega-3-Rich Foods

Omega-3-rich foods include fatty fish like salmon, trout, mackerel, oysters, and caviar, as well as plant-based sources like walnuts, flaxseeds, chia seeds, soybeans, and algae supplements.

These sources provide essential ALA, EPA, and DHA fatty acids that your body needs.

Does fish provide omega-3?

Fatty fish like salmon, mackerel, sardines, herring, and tuna are sources of omega-3 fatty acids, specifically EPA and DHA. Regular consumption of fish as part of a balanced diet contributes to overall well-being.

What happens if you eat omega-3 every day?

Consuming omega-3 fish and other food and plant sources daily can have several health benefits. DHA and EPA, found in fatty fish oil, are known to support heart health by reducing triglycerides and improving cholesterol levels.

However, moderation in intake is essential, as excessive consumption may cause negative effects such as bleeding and health conditions. It’s important to consult your healthcare professional for personalized recommendations.

The Benefits of Omega-3

Several controversies and myths exist about omega-3’s efficacy and core health benefits. Below, we highlight medically proven benefits of fatty acids and commonly believed information that is falsely marketed.

Core Benefits

Decades of medical research have provided evidence-backed benefits of consuming omega-3:

• Anti-inflammatory
• Low cholesterol
• Improves tolerance to cancer treatment
• Lowers blood pressure
• Decreases depression

Common Myths

Below are some myths of omega-3 benefits and functions to your body:

• Reduces heart condition death rate
• Prevents blood clots
• Prevents cancer
• Cures diabetes

Omega-3 Everyday Consumption Figures

Integrating omega-3 into your daily meals promotes optimal health. However, there isn’t an official daily recommended intake of EPA and DHA (ALA is an exception), which is based on gender:

• Kids aged 1-3 years:7 gram
• Kids aged 4-8:7 gram
• Boys aged 9-13:2 grams
• Girls aged 9-14:0 gram
• Teen boys and girls aged 14-18:1 to 1.6 grams
• Men:6 grams
• Women:1 grams
• Pregnant women:3 to 1.4 grams

Nonetheless, exceeding 3 grams of omega-3 is risky and can lead to complications such as a weak immune system. To avoid harm from self-diagnoses, consult your doctor for personalized recommendations on daily consumption.

Popular Omega-3 Supplements

If you’re looking to boost your intake of essential fatty acids, then consuming omega-3 supplements might be the best choice. These supplements often include fish oil, krill oil, and algae oil, providing a convenient way to ensure sufficient omega-3 fatty acid levels.

While fish oil is a common source, krill oil offers additional antioxidants, and algae oil is a plant-based alternative that is suitable for vegetarians.

Nevertheless, it is important to choose high-quality supplements. Visit a reputable vitamin store and purchase the omega-3 supplements that your doctor prescribed.

Here are some factors to consider when buying omega-3 supplements:

• Type: Some products contain no EPA or DHA, which are the most important omega-3 fatty acids. Ensure that your supplement contains these.

 

• Purity: Look for health supplements with purity or a third-party seal.

 

• Potency: Once an omega-3 healthy supplement goes bad, it smells foul and becomes less potent over time. Always check the expiry date.

Achieving Optimal Well-Being With Omega-3

Omega-3 fatty acids are essential compounds that are key building blocks for the brain and support various aspects of health, such as the heart. Whether obtained through dietary sources or supplements, the proven benefits make omega-3s a valuable component of a balanced diet.

However, it is worth noting that research studies on omega-3 continue to uncover new insights. This is why it is important to talk to your healthcare personnel. Your doctor knows you and your medical history, and will provide personalized guidance on how to get the right omega-3 that your body needs.