Omega 3’s are essential fatty acids that are crucial for the maintenance of good health. Your body cannot produce them, and therefore they must be consumed through diet or supplementation. They are commonly associated with supporting cardiovascular health, however they provide many more health benefits for your entire body. In this article we will go over the different types of Omega 3’s, the benefits they provide, food sources, and whether supplementing is right for you.
Omega 3’s are a type of polyunsaturated fat, meaning their chemical structure contains more than one double bond. The three most common types are DHA, EPA, and ALA.
Both of these are found only in animal foods such as cold water fish. They work best when consumed together (rarely will you find a supplement containing just one), but they each have slightly different effects. DHA is found to support brain function in all aspects by enhancing the communication between neurons, and is especially important during fetal and childhood development. EPA is generally associated with reducing inflammation and improved immune function.
The best sources of EPA and DHA are: SAlmon, Sardines, Mackerel, Herring, Black cod, and fortified eggs.
ALA is found in an abundance of plant foods, and actually can be produced in the body, unlike the other forms. It is an antioxidant, and therefore protects the body’s cells from damage and supports the detoxification process. Studies suggest it may aid in weight loss as well as help manage type 2 diabetes, however more research is needed.
ALA can be used in the body to synthesize both DHA and EPA, however this conversion tends to be very insufficient, and therefore relying on plant based foods that contain only ALA will not be enough.
Foods that contain ALA include: Flax seeds and oil, Walnuts, Chia seeds, Hemp seeds, Edamame beans, and leafy greens.
This is one of the most well known benefits of Omega 3’s. Heart disease and stroke are one of the leading causes of death world-wide, but it has been found that it is far less prevalent in communities where fish is consumed regularly. A few ways they do this is by regulating cholesterol (balancing HDL and LDL), lowering blood pressure and triglycerides, and preventing blood clots and plaque build up.
DHA and EPA play an important role in brain structure, communication, and protection. They are essential for proper brain development in fetuses, babies, and toddlers, and impact brain function throughout adolescence and adulthood. Omega 3’s and especially DHA may also help prevent or ease depression, bipolar disorder, anxiety, ADHD, Alzheimer’s, and dementia; as well as reduce age-related cognitive decline.
Inflammation is at the root of many diseases and plays a role in the development of nearly all major illnesses. The main reason Omega 3’s are beneficial to so many aspects of health is their profound ability to lower overall inflammation. It has been discovered that omega 3’s inhibit a specific enzyme that sparks an inflammatory response, in a similar way in which aspirin does.
Numerous studies have indicated that omega 3’s have positive effects in both preventing and managing a number of autoimmune diseases such as lupus, rheumatoid arthritis, psoriasis, and crohn’s disease. This is likely due to their ability to lower systemic inflammation. Many placebo controlled studies resulted in decreased disease activity and a reduction in the need for anti-inflammatory drugs.
Omega 3’s are very important nutrients for the developing child and growing fetus. It is crucial for the development of the brain and nervous system. Optimal levels of DHA in particular during pregnancy as well as young children have also shown to have a positive impact on healthy body composition and development. Recent studies have been suggesting that low levels during both pregnancy and early childhood have been associated with greater instances of mental health problems and cognitive disorders.
Omega 3’s play a key role in regulating hormones, including melatonin. Healthy levels of melatonin allow you to fall asleep on a more consistent schedule, as well as remain asleep throughout the night. Studies done on young children found that those with lower levels of DHA in particular were producing lower levels of melatonin.
Omega 3’s help improve and maintain the health of your hair, skin and nails by reducing inflammation, improving nutrient absorption, and locking in moisture. Increases intake of Omega 3’s is shown to prevent hair loss and breakage, skin conditions and irritations, and weak and brittle nails.
You may see supplements that include all three Omega’s, which are designed to provide the perfect balance of each. However, although all of them are essential to maintaining good health, taking Omega 6 and 9 in a supplement is almost never necessary.
Firstly, Omega 9 is not essential because your body produces it from both 3 and 6, and while Omega 6 is essential, it is incredibly prevalent in the western diet.
The ideal ratio of 3:6 is supposedly 1:4, however for most people it tends to be closer to 1:20(!). A great imbalance like this results in widespread inflammation, and is leading scientists and doctors to believe that this phenomenon is playing a role in the rise of inflammatory diseases within our society.
This is not to say that one should eliminate omega 6’s from their diet, but there are a few things you can do to help balance your consumption, such as reducing the amount of processed and fast foods you consume, as well as vegetable oils such as corn, sunflower, canola, soy, and cottonseed. You can replace these oils in cooking by instead using olive oil, coconut, or even good quality butter. If possible, aim to eat a source of fatty fish such as salmon about 3 times per week and perhaps consider taking a supplement.
Sealicious Ultra Omega-3
CanPrev Omega Twist
Whole Earth and Sea Marine Algae Vegan Source
Written by: Hayley Dickenson, RHN
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