Omega-3 fatty acids are essential fats that play vital functions in our bodies and have a variety of health advantages. The term “omega 3” comes from the chemical structure of the molecule. To get omega 3 benefits, you have to consume foods containing omega 3’s, because our bodies cannot make them.
There are three main omega 3s and they come from different sources of foods.
The most prevalent omega-3 fatty acid in your diet is alpha-linolenic acid (ALA). It is mostly used by your body for energy, but it may also be turned into the physiologically important omega-3 fatty acids EPA and DHA. This conversion procedure, however, is inefficient. Only a tiny portion of the ALA gets converted to active forms (EPA and DHA). Flax seeds, flaxseed oil, canola oil, chia seeds, walnuts, hemp seeds, and soybeans all contain high amounts of ALA.
This omega-3 fatty acid is found in cold-water fish species such as mackerel, herring, tuna, halibut, and salmon. Cod liver, whale fat, and seal blubber also contain high levels of EPA. EPA is given as a prescription drug to lower triglyceride levels. EPA is most often used as a supplement for the prevention of heart disease and heart attacks. EPA is also linked to aiding in relief from depression.
The most essential omega-3 fatty acid in your body is DHA. It makes up about 8% of brain weight and aids in brain development and function. It's a crucial structural component of your brain, retina, and a variety of other bodily components. Like EPA, it is found predominantly in animal products like fatty fish and fish oil. Meat, eggs, and dairy from grass-fed animals also tend to contain considerable quantities.
There are no official daily omega-3 consumption guidelines, although some organizations provide recommendations. A daily dose of 250–300 mg is recommended by most specialists.
The Food and Nutrition Board of the United States Institute of Medicine recommends a daily consumption of 1.6 grams of ALA omega-3s for adult males and 1.1 grams for adult females aged 19 and above.
When we fail to include omega 3s in our diets, we fail to function properly. A dry scaly rash, reduced development in babies and children, increased susceptibility to infection, learning and memory impairments, and poor wound healing are all symptoms of essential fatty acid insufficiency.
In thinking about having an adequate amount of omega 3s, it is also relevant to think about omega 6 intake. Omega 6s are also unsaturated fats which like omega 3s are necessary; but, cannot be made by our bodies. Omega 6s predominantly give us energy, but we should be getting double the amount of omega 3s. In a typical western diet, there is a huge skew towards omega 6s which is not ideal for optimal health.
Omega 3s are a fundamental nutrient that we cannot live without nor produce. In order to maintain a healthy level of these polyunsaturated fats, we must actively include them into our diets. It is recommended to have a meal including fish twice a week minimum. If you are not able to do this then it is highly recommended that you be taking an omega 3 or fish oil supplement.
Writteny by Kiana St. Onge
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