Omega 3 EFA: When Fats Are Good for Your Health

Basics of n-3 Fatty Acids

What exactly are n-3 fatty acids? These fats cannot be synthesized by the human body in sufficient quantities so getting these substances from your diet and from supplements like omega 3 fish oil are necessary.

The term "omega 3 essential fatty acids" actually refer to a group of three fats, namely, ALA, EPA and DHA. It must be emphasized that ALA can be found in plant oils while EPA and DHA are more common in marine oils. In this regard, health experts recommend eating fruits and vegetables as well as fishes and seafood to get the recommended amounts of all three essential fatty acids.

n-3 fatty acids are essential in normal metabolism. Deficiencies of these fatty acids can result in dry skin, fatigue, and mood swings as well as poor memory and poor circulation. Studies have also shown that insufficient amounts of the fat can increase the risks for cardiovascular issues.

Benefits of n-3 Fatty Acids

Scientific studies have proven that omega 3 have several health benefits when taken in the right quantities in the right form at the right time. These benefits include:

• Lower elevated levels of triglyceride

High levels of triglycerides have been known to increase the risks for heart diseases including heart attacks. In fact, scientists have discovered that DHA alone is effective in this regard.

• Lesser severity of symptoms for rheumatoid arthritis

The chronic inflammatory disorder affects the linings of the joints, which results in symptoms like tender, swollen and painful joints, morning stiffness lasting for several hours, and firm bumps of tissue as well as fever, fatigue and weight loss. Studies have shown that omega 3 essential fatty acids significantly lessen these symptoms particularly joint pain, joint swelling and stiffness while also increasing the efficacy of anti-inflammatory drugs. This explains why doctors prescribe standard medications with omega 3 fish oil supplements for patients with rheumatoid arthritis.

• Lower levels of depression

A few scientific studies point to cultures with diets rich in n-3 fatty acids as being less prone to depression symptoms including those of bipolar disorder. Other studies show that omega 3 increase the effectiveness of antidepressants.

• Lesser incidence of asthma attacks

Sufficient levels of omega 3 essential fatty acids in the body have also been shown to lessen inflammation in the lungs and improve lung function, both of which are important components in effective asthma management. Many asthmatic individuals will also benefit from omega 3 fish oil supplementation to lessen their medicine dosages.

• Improvement in symptoms of ADHD

Children with ADHD may respond to omega 3 fish oil supplementation. The main effect appears to be in the improvement of cognitive functions but more research is necessary.

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• Lesser risks for dementia and Alzheimer's disease

Although more research is also necessary in these cases, the results are mostly favorable. Omega 3 appears to provide a layer of protection for the brain against the onslaught of Alzheimer's disease and dementia.

• Better prenatal health

In particular, DHA seems to be the most important essential fatty acid in the proper development of an unborn infant's eyes and brains. But as with all supplementation for pregnant mothers, a qualified doctor should be consulted on the matter to safeguard the health of both mother and child. Keep in mind that pregnant women should not be exposed to many types of fishes, the main source of omega 3 fish oil, to lessen the risks for mercury poisoning.

The bottom line: You may want to look into the health benefits of increasing your daily intake of omega 3 via natural food sources and nutritional supplements. You should ask a health expert like a nutritionist-dietitian on the matter since each individual will have unique requirements in the essential fatty acids, not to mention that many food sources may be unsuitable to certain persons.

The suggestion: Get your omega 3 essential fatty acids from food sources like fishes (i.e., anchovies, herring, and wild salmon) as well as walnuts, flax and flaxseed oil, canola oil, olive oil, and soybean oil but consume the oils in moderation. Add the right omega 3 fish oil supplement and you should get your fair share of the nutrient.

Josh is the Omega 3 product owner at TLMessentials

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