The Role of Omega 3 Fatty Acids

The Role of Omega 3 Fatty Acids

In the modern American diet, we consume 14-25 times more Omega 6 than Omega 3. But, don’t let that number fool you. We need Omega 3 in our diet.

Welcome to the first of 3 on the topic of Omega Fatty Acids. Omega 3 is found in many seeds and nuts as well in fatty fish such as tuna or salmon, and it provides an array of health benefits.

So What Is It?

Like any vitamin found in our diet, Omega 3 goes by formal scientific names. There are three kinds of Omega 3s: Alpha linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaeonic acid, also known as DHA (which if you’ve been paying attention to baby-related commercials on TV, should sound very familiar).

What Does It Do?

There are plenty of health benefits to Omega 3. Omega 3 is believed to reduce joint tenderness and the need for corticosteroid drugs which great news for anyone with inflammation or chronic pain conditions such as rheumatoid arthritis.

There is also significant evidence that EPA and DHA has a deep impact on cardiovascular disease including the reduction of sudden death, cardiac arrest, and myocardial infarction. In fact, there are animal and isolated organ/ cell culture studies that show it ensures normal heart rate and coronary blood flow.

What It Doesn’t Do

Many times, we get confused when someone tells us all of the benefits one vitamin or another has. In this case, there is some misinformation about Omega 3. There is insufficient evidence to prove that this particular fatty acid improves conditions such as inflammatory bowel disease, renal disease, bone density, diabetes, and lupus.

How Much Do I Take?

The best place to look for information on daily dosage is through the Dietary Guidelines for Americans. According to information dating back to 2010, the dietary guidelines recommend 0.7 to 1.6 grams per day, though it does vary based on age and gender.

What’s It In?

Omega 3 is in plenty of food, so you shouldn’t worry you aren’t getting enough as long as you have a well balanced diet. ALA can be found in flaxseed, flaxseed oil, canola oil, soybean oil, walnuts, and various other seed and nut oils. EPA and DHA, however, can be found in many fatty fish including tuna, salmon, trout, herring, and mackerel. DHA can also be found added to several different food products, including baby formula. But if you are concerned you aren’t getting enough, talk with your health care professional. 

Your Omega 3

As you begin looking into new vitamins and minerals to take, remember the best way is to start eating a balanced diet. Omega 3 isn’t in just one food; rather, there are several ways you can enjoy your meal and still get your daily dose of ALA, EPA, and DHA. A handful of nuts, a muffin baked with flaxseed, or cooking with nut oils can quickly do the trick. And, for the omnivores out there, substituting beef for fish a couple of times a week should give you your fill of Omega 3. If you are looking to add a Omega 3 Supplement to your diet, remember as mentioned earlier, in the modern American diet we tend to eat much more Omega 6 then Omega 3. So make sure to read the label of a supplement such as fish oil and make sure it is comprised of more Omega 3 then 6 and that you are getting enough of the Omegas needed. 

Is Omega 6 important?

Yes, there are many benefits from Omega 6 including combating high blood pressure, but you can read more about The Role of Omega 6 here in the second part of our look into Fatty Acids.