Omega-3 fatty acid

Omega-3 fatty acids are essential fats that people need to be healthy. Omega-3 fats facilitate fundamental human growth and development and play a significant role in brain function. Aside from allowing people to live healthily, these fats also provide humans with a multitude of health benefits. Omega-3 fats can reduce the risk of developing heart disease, alleviate arthritis pain, reduce the likelihood of developing some cancers, and protect against cognitive degeneration in older people.

The human body cannot synthesize omega-3 fats, so people must consume the fats in food. Fatty fish such as mackerel, salmon, and herring are the best sources of omega-3 fats. Other sources include walnuts, flaxseed, canola oil, and soybean oil. People can also take supplements of omega-3-rich fish oil but should consult their doctors on the correct dosage first.

Background

The chemical composition of omega-3 fatty acids is what makes the fats beneficial to human health. Omega-3 fats are polyunsaturated fats, which are generally considered good for people when consumed moderately. Polyunsaturated fats maintain cell health in the body and help reduce harmful cholesterol, which can build up in the blood and cause heart disease.

Molecules of polyunsaturated fats contain several unsaturated double bonds of the element carbon. The name omega-3 refers to the specific chemical makeup of these fats. One end of a molecule's chain of carbon atoms is called alpha, while the other is known as omega. The number 3 in the name is derived from the first double carbon bond's placement, which is three atoms away from the omega end of the molecule.

Eleven types of omega-3 fatty acids exist, but three of them are vital to human biology. Two of these three, known mainly by their shortened forms of EPA and DHA, are derived mostly from fish. For this reason, these are sometimes called marine omega-3 fatty acids. EPA—found in high amounts in herring, salmon, and eel—has been found to reduce bodily inflammation and relieve symptoms of depression. Inflammation can cause joint pain and may increase people's risks of developing heart disease and cancer.

Meanwhile, DHA plays important biological roles in both infants and adults. Baby formula containing DHA can help improve vision in babies, and the fat later allows children's brains to grow and develop properly. DHA also aids adult brain function. The third type of omega-3 fat, alpha-linolenic acid—or ALA—comes from plant sources such as walnuts, vegetable oils, flaxseed, and leafy vegetables. ALA is inactive in humans; the body needs to convert it to EPA and DHA to use it.

Omega-3 fats in the body interact constantly with omega-6 fats, another essential fat that people must acquire from food. Bodily levels of these two fats should always be balanced. Omega-6 fats are required for normal biological functions, but too much of it can cause harmful inflammation that may increase people's risks of developing heart disease and cancer.

Overview

The human brain contains high concentrations of omega-3 fatty acids, indicating the importance of the fat in human brain functions such as memory recall and general cognitive performance. Omega-3 fats are not only essential for health, but they also provide potent health benefits in areas ranging from the brain to the heart to the joints.

Omega-3 fats are well known for their promotion of heart health. People who eat diets high in omega-3-rich fish tend to have higher good cholesterol, lower bad cholesterol, and fewer triglycerides, or fats, in their blood. The combination of these conditions keeps blood vessels clear so healthy amounts of blood can continue flowing to the heart. This prevents potentially deadly heart attacks from occurring. Omega-3 fats may also lower high blood pressure, a risk factor for heart disease.

Related to omega-3's heart disease–fighting abilities is the fat's capacity to reduce inflammation. This is a biological response to injury. It is important for survival, but inflammation sometimes lasts longer than it should and causes the body to become warm, swollen, and painful. Chronic inflammation can also lead to the development of heart disease and cancer. Omega-3 fats can reduce harmful inflammation in the body. This is also beneficial in alleviating symptoms of rheumatoid arthritis, which causes chronic, painful inflammation of the joints. Omega-3 can relieve the pain of rheumatoid arthritis, but it does not fight the disease itself.

Diets high in omega-3 fats have also sometimes been shown to reduce symptoms of numerous mental disorders, including anxiety, depression, and bipolar disorder. Some individuals who consume high amounts of omega-3 fats or take omega-3 supplements such as fish oil are less likely to become depressed. Omega-3 supplements may also alleviate symptoms in people who already have depression. The effectiveness of omega-3 fats in relieving symptoms of bipolar disorder and schizophrenia are inconclusive.

Similarly, omega-3 fats have sometimes been proven to reduce symptoms of attention deficit hyperactivity disorder (ADHD) in children. This behavioral disorder is characterized by excitability, forgetfulness, impulsivity, and mood swings. Omega-3 fats may reduce the intensity of ADHD symptoms. The fats' actual capacity as an acceptable form of ADHD treatment is still unproven.

Just as omega-3 fats can improve the future vision of unborn babies, the fats may also slow the progression of macular degeneration, or gradual vision loss, in people older than forty-nine. As reported by the University of Maryland Medical Center, at least one clinical study has proven that people with enough omega-3 fats and fish in their diets were less at risk of developing macular degeneration.

One of omega-3 fats' long-touted significant health benefits is the substance's ability to fight certain cancers. The fat has been shown to lower the risk of colon cancer as well as the risks of prostate cancer in men and breast cancer in women.

People who do not eat many foods that naturally contain omega-3 may take supplements of the fats. This should be done under a doctor's supervision to avoid taking more than the daily recommended dose of three grams, or three thousand milligrams. Too much omega-3 consumed in one day can lead to a heightened risk of bleeding.

Bibliography

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