Omega 3’s
Omega-3 fatty acids are incredibly important.
These amazing nutrients have many powerful health benefits for both your body and your brain.
In fact, looking at the research studies there are few nutrients have been studied as thoroughly as omega-3 fatty acids.
Alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) are the three main omega-3 fatty acids.
ALA (alpha-linolenic acid), is found in plant sources such as nuts and seeds. It is an essential fatty acid, meaning that your body can’t make it, so we must obtain it from foods.
We are able to convert some ALA into EPA and then to DHA, but only in very small amounts. Therefore, getting EPA and DHA from food is the only efficient way for us to increase levels of these omega-3 fatty acids in our body.
Our bodies need these fatty acids in order to function optimally, but they also give us some fantastic health benefits too.
ALA
ALA is the most common omega-3 fatty acid in our diets. It is found in vegetable oils and nuts (especially walnuts), flax seeds, chia seeds and hemp seeds plus, leafy vegetables, and some animal fat, especially in grass-fed animals.
EPA and DHA
Arguably EPA and DHA are the two most crucial omega 3’s as these are our most active form of omega 3. They are mainly found in oily fish such as mackerel, salmon and herring but also found in algae / seaweed.
Health Benefits of Omega 3’s
1. Help to fight depression and anxiety
Research studies have indicated that low omega 3 intake predisposes people to depression and anxiety disorders and that increasing dietary Omega-3 may help prevent and treat these disorders.
Some studies have shown that EPA may be the most effective at fighting depression.
2. Important for Eye Health
DHA is an important structural component of the retina of your eyes.
When you don't get enough DHA, vision problems may arise and getting enough omega-3 is linked to a reduced risk of macular degeneration.
3. Important for Fertility and Pregnancy
Omega 3’s convert into anti-inflammatory messengers (eicosanoids) that regulate egg, ovulation and menstruation maturation. They are important for labour and particularly when going through IVF. Omega 3 may also reduce postal depression risk as well as pre-eclampsia.
It is also interesting to note that omega-3s are crucial for brain growth and development in infants.
4. Linked to reducing heart disease risks
Omega-3 fatty acids are linked to many benefits for heart health.
they may reduce blood pressure
they may increase good cholesterol levels
they may prevent harmful blood clots
they may reduce an inflammatory response
5. Reduce metabolic syndrome risk factors
Omega-3 fatty acids can improve insulin resistance, inflammation and heart disease risk factors in people with metabolic syndrome.
6. Can help fight chronic inflammation
Studies have shown a connection between high levels of omega 3s and inflammation reduction. This is due to omega-3 fatty acids reducing production of substances and molecules that are linked to inflammation for example inflammatory eicosanoids and cytokines.
7. Improved mental health
Some research has shown that omega-3 can reduce mood swings and relapses in those with both schizophrenia and bipolar disorder.
Omega 3s may also decrease age-related mental decline and have shown a reduced risk of Alzheimer's disease.
These are just a few of the many health benefits associated with increasing our omega 3 intake. When looking for food sources, choose wild, organic versions where possible. Food first but when this is not possible supplementing is a good option, choosing high quality versions - ask your nutritional therapist for the best recommendations.
References
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Elagizi, A., Lavie, C., Marshall, K., DiNicolantonio, J., O'Keefe, J. and Milani, R. (2018). Omega-3 Polyunsaturated Fatty Acids and Cardiovascular Health: A Comprehensive Review. Progress in Cardiovascular Diseases, 61(1), pp.76-85.
Larrieu, T. and Layé, S. (2018). Food for Mood: Relevance of Nutritional Omega-3 Fatty Acids for Depression and Anxiety. Frontiers in Physiology, 9.
Layé, S., Nadjar, A., Joffre, C. and Bazinet, R. (2017). Anti-Inflammatory Effects of Omega-3 Fatty Acids in the Brain: Physiological Mechanisms and Relevance to Pharmacology. Pharmacological Reviews, 70(1), pp.12-38.
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West, Z. (2010). Zita West's guide to fertility and assisted conception. London: Vermilion.