Why Are These Fatty Acids So Important?
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| Food rich in omega-3 include fatty fish, such as salmon and mackerel, seaweed, walnuts, avocados, and flax seeds |
You have probably heard of omega-3 fatty acids. They are well-known for their health benefits, and they purportedly can help tackle everything from cardiovascular disease to depression. But what does the science say? Are omega-3s really as beneficial as people suggest?
What
Are the Omega-3 Fatty Acids?
The omega-3 fatty acids are types of
fat known as essential fats. Unlike other fats that your body can construct
from the raw building blocks, essential fats must come from your food. There
are three types of omega-3: docosahexaenoic acide (DHA) , eicosapentaenoic acid (EPA), and
alpha-linolenic acid (ALA). DHA and EPA are the two that come mainly from fish
and other seafood. ALA is the most prevalent in a Western diet, as it is in
animal fat and vegetable oil. Unfortunately, the body predominantly uses ALA as
an energy source, so the real benefits come from both EPA and DHA.
What are the Health Benefits?
Heart Health: Most
research on the benefits of omega-3 fatty acids is in heart health, and the
evidence is overwhelming. A diet rich in omega-3s can massively reduce the
chances of developing many forms of heart disease. The fatty acids help by
regulating the heartbeat, minimizing the chances of heart attack, arrhythmia,
and other cardiac issues.
Cardiovascular Health: Evidence also indicates that other areas of the
cardiovascular system benefit from omega-3s. Research shows that people who eat
foods high in these fatty acids have, on average, lower blood pressure, wider
blood vessels, and less atherosclerosis, than those lacking in omega-3s.
Mental Health: Another
area that omega-3s may help in is depression. The exact mechanism is unknown,
but the evidence points towards improving symptoms with an omega-3 rich diet.
Further, these fatty acids can also reduce anxiety and improve brain function.
The improvement in brain function has led to suggestions that omega-3s may be
crucial in the fight against Alzheimer’s. While there is
promising evidence in this area, there is no conclusive link.
Eye Health: DHA is
in the eye’s retina, so a diet rich in this type of omega-3 can improve eye
health and help prevent degenerative conditions such as muscular degeneration.
Research suggests that EPA can also improve eye health to a lesser degree, but
the reasons are, as yet, unknown.
Infant Development: Around
40% of the fatty acids in a person’s brain, and around 60% in the retina, is
DHA. So, as the body grows, it is no surprise that a deficiency of omega-3s can
lead to problems. A diet rich in DHA is vital during pregnancy when the child
develops the most. This diet should then carry through if the mother is
breastfeeding to give the child the numerous benefits omega-3s provide.
The science is clear about the
benefits of omega-3 fatty acids. A diet rich in omega-3s can have numerous
advantages in many areas of health. However, the EPA and DHA predominantly in
seafood are of most benefit. Seaweed is an excellent source for people who choose
not to eat fish, or taking a supplement is also an option, so the benefits are
available to everyone.
Recent Related Research
- Highly Processed Foods Harm Memory in the Aging Brain – But
Omega-3 Supplements May Help
- Higher Levels of Omega-3 in the Blood Increase Life
Expectancy by Almost 5 Years
- The Omega-3 Fatty Acid That Can Significantly Improve Heart
Health
- Meta-Analysis Finds That Omega-3 Supplements Improve
Cardiovascular Outcomes
- Diet Rich in Omega 3 Fatty Acids May Help Reduce Migraine
Headaches