A Basic Overview of Omega 3 Fatty Acids

omega 3 fatty acids are overlooked yet essential fatty acids required by the body for both proper physical development and to maintain health. Unlike some nutrients, omega 3s are not manufactured by the human body, but must be obtained from the foods we eat. Fortunately though, omega 3 fatty acids and their precursor nutrients are found abundantly in seafood as well as many plants and nuts. Both omega 3 and Omega-6 fatty acids are required for proper health, and consuming a healthy ratio of these two essential fatty acids is very important, as these two fats work together to promote a body's well-being, as well as the development and functioning of the brain, the eyes, and the rest of your central nervous system. One will often hear the term 'fish oil' used to refer to omega 3 fatty acids, however while fish oil contains these essential fats, it is far from the only source.

The three major types of polyunsaturated fatty acids (PUFAs) are docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA), and alpha-linolenic acid (ALA). ALA is considered a precursor fatty acid as the body will convert it to DHA and EPA, which are the types the human body requires. Not only are these PUFAs necessary for normal development, but they are required to maintain proper health. DHA is particularly concentrated in the brain and extensive studies have linked its importance to proper cognitive and behavioral functioning. These fatty acids have also been observed to prevent a number of ailments such as cardiovascular disease, arthritis, and possibly diabetes and Alzheimer's. omega 3 fatty acids are so critical for development that the lack of these essential fatty acids during pregnancy can result in poor fetal development, potentially leading to vision and nerve problems in the child.

The balance, or ratio, of omega 3 to omega-6 fatty acids is of key importance, however. While omega 3s can help reduce inflammation, for example, many omega-6 fatty acids may promote it, and an imbalance of these key nutrients can in fact result in health issues an individual may be trying to prevent. A healthy ratio of less than 5 to 1 (Omega-6 to omega 3) is enough to maintain and even improve health.1 Unfortunately, the typical American diet currently consists of roughly 10 times the Omega-6 fatty acids than omega 3s, and many researchers and physicians believe that this imbalance may be the cause of, or at the very least a factor in the increasing prevalence of inflammatory disorders in our modern world.

Not all cultures share the American dietary habits, and interestingly those who eat what is referred to as the Mediterranean Diet, which consists of a much lower ratio of Omega-6s to omega 3s seem to suffer much less cardiovascular disease than their American counterparts. The major differences in eating habits, such a reliance on seafood for much protein (rather than beef) and hearty portions of whole grains, olive oil, fresh fruit and vegetables, seems to lessen the risk of the health issues that plague people who have a less favorable balance of fatty acids in their diet. While this diet does not guarantee against heart disease, it continues to support the research that is showing just how important omega 3 fatty acids are in maintaining proper health.

1 Simopoulos, Artemis. Prostaglandins Leukotrienes & Ess. Fatty Acids, 1999; 60: 421-9