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Healthy Diet Plans >>
Fats >>
Omega 3 Fatty Acids |
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Omega 3 Fatty AcidsOmega-3 fatty acids belong to the family of polyunsaturated fats.
As the name suggests omega 3 fatty acids has double bond three carbons away from the methyl carbon or on the omega 3 position. Omega-3 fatty acid is an essential fatty acid as the body cannot synthesize it and it should be supplied by external dietary sources. Three main kinds of omega-3 fatty acids are – alpha-linolenic acid, docosahexanoic acid and eicosapentaenoic acid.
Food sources of alpha-linolenic acid are flaxseeds, green leafy vegetables, and various other vegetables. Food source of docosahexanoic acid and eicosapentaenoic acid are oily cold water fish like sardines, salmon, mackerel, bluefish, halibut and herring. Omega-3 fatty acid is also found in buffalo, walnuts and venison.
Commercially available fish oils in capsule form are also a good source of omega-3 fatty acids.
It is very important to strike a balance between the essential fatty acids that is omega-3 and omegs-6 fatty acids. Omega-3 fatty acids are converted to eicosanoids (at a slower rate) that have anti-inflammatory functions. On the other hand omega-6 fatty acids promote inflammation. The optimal ratio of omega-6 to omega3 should be 4:1 or lower. However in modern western diets the typical ratio found is 10:1 or even as high as 30:1.
Any imbalance or excess of omega-6 fatty acid in the body with low levels of omega-3 fatty acid, can lead to number of diseases.
Omega-3 fatty acid offer many health benefits and help prevent some illnesses like heart disease, diabetes, weight loss, arthritis, osteoporosis, depression, eating disorders, skin disorders, burns, asthma, macular degeneration and cancer. The best way to pamper the heart is by eating a low fat diet, decreasing saturated fats and emphasizing more on monosaturated fats and polyunsaturated fats that are good source of omega-3 fatty acids. Many studies prove that the EPA and DHA found in fatty fish and fish oil helps to decrease serum cholesterol and blood pressure. It also helps improve HDL cholesterol or the good cholesterol and decrease serum triglycerides both of which are normally elevated in diabetics.
Thus in turn decreases the risk of atherosclerosis, development of clogged arteries, coronary artery diseases, heart attack and stroke. There is no set recommended daily value for omega-3 fatty acid; however a range of 1.1 to 1.6 gm has been established per day for adults.
Although omega-3 fatty acid is important for maintaining a good health it should not be over used. If done so it may pose health risks; increases the risk of bleeding, hemorrhagic stroke, low glycemic control in diabetes, increased risk of forming biologically active oxidative products due to oxidation, decreased resistance to infection due to suppression of immune system and inflammatory responses.
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