We are hearing more and more about Omega 3 fatty acids and how they need to be incorporated into our lives for a healthy mind and body. But what exactly are these fatty acids and why do we need them?
Omega 3 fatty acids are essential acids which the body cannot manufacture. They aid cell membranes maintain their fluidity. Cells without a healthy membrane are unable to retain water and vital nutrients. Cell membranes are made up of fat and their fluidity is thereby determined in large by the type of fat we consume.
Omega 3 fatty acids need to be obtained from food. They can be found in a variety of produce, the most common ones being fatty cold water fish like salmon, tuna, mackerel, sardines and halibut, and healthy oils like olive and canola oils and nuts. They are also found in flaxseeds, soybeans, pumpkin seeds and their corresponding oils and in sea life such as krill and algae.
Unlike saturated fats found in butter and lard, Omega 3 fatty acids are polyunsaturated fats which makes them perfect for both adults and children’s diets. Polyunsaturated fats will remain in a liquid state even when frozen and if consumed in small but regular quantities, can contribute to good health. In fact, the American Heart Association recommends that fatty fish should be consumed at least twice a week. Exceptions to this rule are if you are pregnant, nursing or a young child. In these instances, due to high mercury levels found in certain fish they should be avoided and instead, supplements which are mercury-free should be consumed to gain the daily fatty acids requirement. These supplements should be taken based on the amount of EPA and DHA in them, not the total amount of fish oil. A medical practitioner’s advice is best sought to ensure correct dosage is given and this holds true all the more in the case of young adults and children. Excessive consumption of fish oil capsules may lead to complications including internal bleeding. Milder reactions to excessive dosage could include flatulence and diarrhea.
Our bodies are able to ingest three nutritionally important fatty acids, namely alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Once consumed, the body converts ALA to EPA and DHA, the two types of Omega 3 fatty acids which are required for proper functioning of the human system. Another type of fatty acid is Omega 6 which is found in meats. A balance between Omega 3 and Omega 6 fatty acids allows for the proper digestive functioning of the human body and can reduce the risk of certain inflammatory diseases which otherwise might arise. This essentially means consuming more whole grains, fresh fruit, vegetables, fish, oils like olive oil and garlic and lean meats.
Consumption of a regular amount of Omega 3 fatty acids helps in the following:
- Reducing and preventing high cholesterol.
- Lowering blood pressure, particularly suitable for those with already elevated pressure levels.
- Reducing blood clotting which may arise in certain conditions.
- Preventing heart diseases through a low-fat diet for which foods rich in Omega 3 fatty acids are well suited and inhibiting thickening of the arteries.
- Maintaining weight loss through exercise and a diet rich in low fat, healthy foods.
- Reducing joint inflammation particularly in conditions like osteoporosis and arthritis.
- Balancing other inflammations such as those found in asthma and inflammatory bower disease (IBD)
- Helping prevent cancers including colon cancer, breast cancer and prostrate cancer.
- Improving the body's ability to respond to insulin by stimulating the secretion of leptin, which is helpful to those suffering from diabetes.
- Research is also currently going on to see how fatty acids can help in treating mental conditions like bipolar disorders, schizophrenia, depression and attention deficit/hyperactivity disorder (ADHD).
A well balanced, nutritional diet can go a long way in preventing certain illnesses and creating harmony within a person’s mental and physical well-being. By adding Omega 3 fatty acids to your diet, you’ll simply be increasing your chances of ensuring this harmony is maintained, no matter your age, occupation or lifestyle.
