The Impact Of Omega-3 On Human Nutrition

Any of the fats that the human body requires can be synthesized from other fats or raw materials. Omega-3 fatty acids, on the other hand, are not in this category (also called omega-3 fats and n-3 fats). These are essential fats, which the body cannot produce on its own and must obtain from food. Fish, vegetable oil, nuts (especially walnuts) flaxseeds, flaxseed oil, and leafy vegetables are all high in Omega 3. 

What distinguishes omega-3 fats from other fats is that they are integral parts of the cell membrane present all over the body and have an effect on the role of the cell receptors in these membranes. They serve as a starting point for the production of hormones that control blood clotting, artery wall contraction and relaxation, and inflation. They also bind to receptors that control genetic activity in cells. Three parts have been shown to help prevent heart disease and stroke can help stabilize lupus, eczema, and rheumatoid arthritis, and may play productive roles in cancer and other disorders, all of which are likely due to these effects. 

Omega-3 fats are a form of polyunsaturated fats that has a lot of health benefits. There are three types of omega-3 fatty acids: 

Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are primarily found in fish, they are known as marine Omega-3. 

The most popular omega-3 fatty acid in most western diets is self linolic acid (ALA) which can be found in vegetable oils and nuts (especially walnuts), flaxseed, flaxseed oil, and leafy vegetables, and animal fat. The human body primarily uses ALA for energy, with very little conversion to EPA and DHA. 

Plant-based Omega-3 

ALA, DHA, and EPA are three major types of Omega-3 fats present in foods. Since our bodies cannot produce ALA, an essential fat, we must consume it through food. The National Academy of medicine in the United States suggests taking 1100 to 1600 milligrams of ALA per day. It’s from plant sources, specifically those:  

Table: https://www.heartandstroke.ca/articles/the-benefits-of-omega-3-fats

Fish oil Omega-3 

In fish and seafood, DHA and EPA are found. DHA and EPA are linked to a lower risk of cardiovascular disease, according to research. These fats may aid in the reduction of blood pressure and triglyceride levels, as well as the prevention of blood clots, all of which are risk factors for heart disease. They may also help with inflammation reduction.

DHA and EPA are most abundant in fish. Both fish are safe, but cold-water fat fish like salmon and tuna have more omega-3 than tilapia or bass. Tiny quantities of DHA can also be obtained from any omega-3 rich eggs and milk. 

Table: https://www.heartandstroke.ca/articles/the-benefits-of-omega-3-fats

There is clear evidence that eating habits that include fish and seafood are linked to a lower risk of cardiovascular disease, as well as moderate evidence that these habits are linked to a lower risk of obesity. 

 References: 

• The benefits of omega-3 fats. (2021, February 05). Retrieved May 03, 2021, from https://www.heartandstroke.ca/articles/the-benefits-of-omega-3-fats
• Omega-3 fatty acids: An essential contribution. (2019, May 22). Retrieved May 03, 2021, from https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats/#:~:text=They%20also%20bind%20to%20receptors,in%20cancer%20and%20other%20conditions.