Omega 3 fatty acids are essential fats that play a crucial role in our body. These fatty acids are essential because our body cannot make them itself, and so we must get them from our diet.
The three main types of omega 3 fatty acids are:
- alpha-linolenic acid (ALA)
- eicosapentaenoic acid (EPA)
- docosahexaenoic acid (DHA)
ALA is mainly found in vegetable oils, while EPA and DHA are mainly found in fish and other seafood. The importance of omega 3 to our health cannot be understated, as these fatty acids are involved in numerous vital body functions and processes.
What is omega 3 good for?
Omega 3 fatty acids play a multifaceted role in supporting our overall health. They are particularly important for the heart and blood vessels. Omega 3 helps lower triglycerides, a type of fat in the blood, which can reduce the risk of cardiovascular disease. In addition, these fatty acids help regulate blood pressure and prevent blood clots, which is crucial for cardiovascular health.
In addition, omega 3 is essential for brain function. DHA, a type of omega 3, is an important structural component of the brain and the retina of the eye. Adequate intake of DHA is associated with improved cognitive function, lower risk of depression and other mental health disorders. For pregnant women, adequate omega 3 intake is crucial as it contributes to fetal brain development.
Anti-inflammatory effect
Omega 3 fatty acids also have anti-inflammatory properties. They can help reduce inflammation in the body, which can be helpful in chronic conditions such as arthritis and other autoimmune diseases. Furthermore, omega 3 plays a role in skin health, improving immunity and supporting eye health.
Omega 3 deficiency symptoms
An omega 3 fatty acid deficiency can cause a variety of symptoms and health problems. Common symptoms of omega 3 deficiency include:
- Dry skin and eczema: Omega 3 helps keep the skin hydrated and supple. A deficiency can lead to dry, flaky skin and eczema.
- Dry eyes: Omega 3 is important for eye health. A deficiency can cause dry eyes and other eye problems.
- Depression and anxiety: Studies suggest that a low intake of omega 3 may contribute to mental health problems such as depression and anxiety.
- Concentration problems: DHA is crucial for brain function. Deficiency can lead to concentration problems and impaired cognitive functions.
- Joint pain and stiffness: Omega 3 has anti-inflammatory properties that help reduce joint pain and stiffness. A deficiency can worsen these symptoms.
How much omega 3 per day?
The recommended daily amount of omega 3 fatty acids varies depending on a person's age, gender and specific health needs. Generally, it is recommended to consume at least 250-500 milligrams of combined EPA and DHA per day for healthy adults.
Pregnant and breastfeeding women may need a higher intake, usually around 300-900 milligrams per day, because of the additional need for DHA for baby development.
For ALA, the plant-based omega 3 fatty acid, the recommended intake varies. For men, the recommended daily intake is about 1.6 grams, and for women it is about 1.1 grams. It is important to have a balanced intake of both ALA and EPA and DHA to benefit from the full health benefits of omega 3.
What is omega 3 in?
Omega 3 fatty acids are found in both plant and animal sources. Here are some of the best sources of omega 3:
- Oily fish: Salmon, mackerel, sardines, herring and tuna are excellent sources of EPA and DHA.
- Vegetable oils: Flaxseed oil, chia seed oil and walnut oil are rich in ALA.
- Nuts and seeds: Flaxseeds, chia seeds, hemp seeds and walnuts contain significant amounts of ALA.
- Vegetables: Dark green leafy vegetables such as spinach and kale also contain omega 3, albeit in smaller amounts.
- Algae: Algae and seaweed are unique plant sources of both EPA and DHA, and are particularly important for vegetarians and vegans.
Omega 3 in food
Incorporating omega 3 into your daily diet can be simple and tasty. Here are some tips to increase your intake of omega 3:
- Eat oily fish twice a week: Add oily fish such as salmon, mackerel or sardines to your weekly meal plan to get a good source of EPA and DHA.
- Use vegetable oils: Replace your usual cooking oil with flaxseed oil or walnut oil to add more ALA to your diet. These oils can also be added to salads or smoothies.
- Snack on nuts and seeds: Add flaxseed or chia seeds to yogurt, oatmeal or smoothies, and snack on walnuts for an extra boost of omega 3.
- Opt for algae: If you are vegetarian or vegan, consider algae oil as a supplement to get EPA and DHA.
- Increase your vegetable intake: Add more dark green leafy vegetables to your meals for a small but useful amount of omega 3.
Omega 3 supplements
For some people, it can be difficult to get enough omega 3 from food alone. In such cases, omega 3 supplements can provide a convenient solution. Here are some common forms of omega 3 supplements:
- Fish oil: One of the most popular and readily available sources of EPA and DHA. Fish oil supplements come in several forms, including liquids, capsules and softgels.
- Krill oil: Krill oil contains both EPA and DHA, and is extracted from tiny crustaceans. It often has higher bioavailability than fish oil, meaning the body can absorb it more easily.
- Algae oil: A plant-based alternative to fish oil, algae oil is an excellent source of both EPA and DHA for vegetarians and vegans.
- Vegan omega 3 supplements: In addition to algal oil, other vegan supplements are available that contain omega 3, usually in the form of ALA from plant sources such as flaxseed or chia seeds.
Conclusion
Omega 3 fatty acids are essential for our health and play a crucial role in several body functions. They support heart, brain and eye health, and help reduce inflammation.
It is important to get enough omega-3 through diet or supplements, especially if your diet is naturally low in these fatty acids. By regularly eating fatty fish, vegetable oils, nuts, seeds and green leafy vegetables, you can increase your intake of omega-3 and benefit from the many health benefits these essential fatty acids provide.
Sources:
https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional
https://www.efsa.europa.eu/en/efsajournal/pub/1461
https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer
https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/omega-3/art-20045614
