Omega 3 fatty acids are rapidly gaining importance in any supplementation strategy. This is more so since several scientific studies point to highly positive effects achieved when supplementing with Omega 3. These fatty acids, not to be confused with Omega 6, are healthy fats that help in the treatment and prevention of several medical conditions such as high blood pressure, cardiovascular disease and depression.
Fats are of two types, saturated and unsaturated. Saturated fats are liquid at room temperature while unsaturated are solid. Omega 3 fatty acids are polyunsaturated and good for the body. The three most nutritionally important omega 3 fatty acids are alpha-linolenic acid, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Alpha-linolenic acid is an essential fatty acid that is not manufactured by the body and hence must be obtained from the diet. This acid is used by the body to manufacture eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA), which can also be obtained directly from certain foods. DHA promotes healthy brain and nerve development while EPA plays a role in preventing cardiovascular disease.
Foods rich in Omega 3s are fish such as salmon, tuna, halibut and herring, flaxseeds, walnuts, soybeans and some dark green leafy vegetables. Although Omega 3 acids are best obtained from diet, supplementation can be used to correct any deficiencies.
These fatty acids are used for several physiological functions. They are used as a component in cell membranes, the substance which houses all cell material and provides a medium of communication with the outside environment. Weak unhealthy membranes are thought to be linked to some diseases such as cancer. Fatty acids also promote the production of prostaglandins, hormone-like substances that regulate many body functions including blood pressure, blood clotting, nerve transmission, inflammatory and allergic responses, the functions of the kidneys and gastrointestinal tract, and the production of other hormones.
Although a great majority of the public has been found to consume inadequate amounts of these substances, most people do not recognize their deficiency, partly due to the vague nature of deficiency symptoms. Some of these symptoms include cardiovascular disease, depression, type 2 diabetes, brittle hair and nails, an inability to concentrate, joint pain and dry, itchy skin.
Supplementing with Omega 3s can help you in the following ways:
Reduce inflammation throughout the body
Prevents excessive blood clotting
Reduces "bad" fat (triglyceride) levels in the blood
May help prevent cancer cell growth
Inhibit cardiovascular disease by preventing hardening of the arteries
Improves insulin sensitivity, helping to maintain healthy sugar levels
Reduces high blood pressure
Omega 3s are available in capsule form or as liquids. An Omega 3 supplement containing vitamin E is a better choice since prolonged use of Omega 3s can deplete Vitamin E levels. They are also highly sensitive to heat, light and oxygen, hence they must be packaged and stored carefully to maintain integrity.
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