In an ever-changing nutritional landscape, where a food product is scorned one year and lauded the next, it’s confusing to navigate what is healthy to consume. For example, fats were stomped on for decades by the scientific community with fearful rhetoric, demonizing it and claiming its nefarious effect on heart health. Burgeoning research is shedding light on fat’s true motives in the body, slowly removing its falsely evil cloak and exhibiting goodness at its core. Fat is not the monster it was insidiously played out to be once upon a time. In fact, the right kind of fat is actually integral to our cellular well-being and contributes to beneficial heart health benefits.
Omega-3 fatty acids are polyunsaturated fats that are essential for metabolic and cellular function. Our bodies can’t produce them on our own so we must consume them. Omega-3 fatty acids are components of the membrane that surround each cell on our bodies. Without them, cellular health may be compromised. Docosahexaenoic acid (DHA), one of the omega-3 fatty acids, are especially prevalent in the retina, brain and sperm cells, deeming them vital for the health of those respective areas in the body.
There are three types of fatty acids: DHA (as mentioned earlier), eicosapentaenoic acid (EPA), and alpha linolenic acid (ALA). ALA can be found in plant oils, such as chia and flax seeds, as well as nuts such as walnuts. EPA and DHA can be found in fatty fish, like mackerel, salmon, tuna, herring, and sardines. Our bodies can convert ALA into EPA and DHA but only in small amounts.
Omega-3 fatty acid consumption may contribute to optimal heart health. A systematic review/meta-analysis completed by Khan et al. (2021) showed that omega-3 fatty acid consumption (specifically EPA/DHA) reduced cardiovascular mortality and improved cardiovascular outcomes. It’s possible that these benefits are related to omega-3 fatty acids’ ability to lower cholesterol, lower triglyceride levels, reduce blood pressure, and prevent artery plaque formation.
Omega-3 fatty acid consumption may improve brain health as well. If you measure the weight of the brain without any fluid, about 20% of its weight is derived from polyunsaturated fatty acids, which include omega-3 fatty acids. This shows how integral omega-3 fatty acids are to the composition of our brains. A study done by Lange (2020) explained that omega-3 deficiencies can result in increased risk of psychiatric disorders such as depression, dementia, autism and attention-deficit/hyperactivity disorder (ADHD). It seems like omega-3 fatty acid consumption can help preserve the integrity of our brain cells but more research needs to be conducted on the therapeutic effects of omega-3 fatty acids on psychiatric practices.
Due to increased levels in the brain and eye, as well as its integral function in the cell, omega-3 fatty acids are incredibly important for perinatal health as well as the early stages of life. Consuming 8-12 ounces of seafood per week while pregnant or breastfeeding may be beneficial for perinatal health. It may even improve your child’s cognitive development, but more research needs to solidify that notion (Baez & Gonzalez, 2017).
If fish or nuts/seeds don’t appeal to you, then supplements may be the next best option for omega-3 fatty acid integration. It’s important to look for ones that contain at least 500 milligrams (mg) EPA and DHA per 1000 mg fish oil supplement. Also, because these supplements are fat-based, they tend to go rancid after some time. Look for supplements that contain Vitamin E to prevent spoilage.
Whichever way suits your omega-3 fatty acid needs, look for products and foods that will help support your health, starting from your tiny cells and working your way outward!
