Power of Omega-3: How This Essential Nutrient Boosts Health and Wellness

Omega-3 fatty acids are essential nutrients known for supporting various aspects of human health. They consist of three primary types: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).

 

Benefits attributed to omega-3s include:

  • Reduced risk of heart disease, particularly by lowering triglyceride levels and potentially increasing HDL (“good”) cholesterol.
  • Improved management of autoimmune diseases such as rheumatoid arthritis, lupus, and Crohn’s disease.
  • Lowered risk of asthma in children.
  • Decreased likelihood of developing certain cancers, including colon, prostate, and breast cancer.
  • Enhanced brain function and prevention of age-related mental decline, although further research is required.
  • Relief of symptoms related to attention deficit hyperactivity disorder (ADHD) in children1.
  • Potential treatment for depression and anxiety, especially when using EPA-rich supplements.
  • Reducing inflammation
  • Increasing bone strength by boosting calcium absorption, although more research is needed

Some of the best food sources of omega-3 fatty acids include:

Animal Sources:

  1. Fatty Fish: Salmon, mackerel, sardines, and anchovies are rich in omega-3s like EPA and DHA.
  2. Shellfish: Oysters, lobster, and scallops are good sources of ALA, DHA, and EPA.
  3. Walnuts: Walnuts provide ALA omega-3 fatty acids.

Plant Sources:

  1. Flaxseeds: Flax Seeds are high in ALA omega-3 fatty acids.
  2. Chia Seeds: Chia seeds are a great plant-based source of ALA omega-3s..
  3. Brussels Sprouts: Brussels sprouts contain ALA omega-3 fatty acids.
  4. Soybeans: Dry roasted soybeans are rich in ALA omega-3s.

It’s important to note that while plant-based sources like flaxseeds and chia seeds provide ALA, the body converts this less efficiently to EPA and DHA compared to animal-based sources.. Including a variety of these foods in your diet can help ensure you meet your omega-3 needs for optimal health benefits.

Dosage :

The recommended daily intake of omega-3 fatty acids varies depending on age, sex, and health status. For healthy adults, most health organisations suggest a minimum of 250–500 mg combined EPA and DHA per day. For alpha-linolenic acid (ALA), the recommended intake is 1.6 grams per day for men and 1.1 grams per day for women.. Pregnant and lactating individuals may need additional omega-3s, with recommendations including 0.3 grams of EPA plus DHA during pregnancy and at least 0.2 grams of DHA while lactating.It’s generally advised not to exceed 3 grams of omega-3s per day unless directed otherwise by a healthcare professional. While omega-3 supplements can be beneficial, it’s essential to read labels carefully to ensure you are getting adequate amounts of EPA and DHA.

 

Differences Between Omega-3 and Omega-6 Fatty Acids

Omega-3 and omega-6 fatty acids are both essential dietary fats with distinct characteristics and functions:

  1. Structural Difference:
  • Omega-3: The first double bond in omega-3 fatty acids occurs on the third carbon atom from the methyl end.
  • Omega-6: In omega-6 fatty acids, the first double bond is on the sixth carbon atom from the methyl end.
  • Sources:
    • Omega-3: Found in animal and plant oils, with prominent sources being oily fish like salmon, mackerel, and plant oils like flaxseed and canola.
    • Omega-6: Abundant in our diet, sourced from animal fats and plant oils like sunflower oil.
  • Health Benefits:
    • Omega-3: Known for supporting heart, brain, and metabolic health, reducing inflammation, and potentially lowering the risk of heart disease.
    • Omega-6: Plays a role in regulating genes, promoting immune health, blood clotting, and may help with conditions like rheumatoid arthritis and dermatitis.
  • Inflammatory Response:
    • Omega-3: Tends to have anti-inflammatory effects.
    • Omega-6: Can promote inflammation when consumed in excess compared to omega-3s.
  • Specific Fatty Acids:
    • Omega-3: Includes ALA, DHA, and EPA.
    • Omega-6: Comprises linoleic acid (LA), gamma linolenic acid (GLA), arachidonic acid (ARA), and conjugated linoleic acid (CLA).

    Balancing the intake of omega-3 and omega-6 fatty acids is crucial for overall health. While both are essential, an imbalance in their consumption may contribute to chronic diseases. Including a variety of foods rich in both types of fats can help maintain a healthy ratio for optimal well-being. Typical ratio  of Omega3:Omega6 should  be 1:4  but nowadays due to Processed & Refined foods the ratio has gone up-to 1:20 which is not good and can be responsible for multiple health issues in our body. 

    What are the risks of consuming too much omega-6 fatty acids

    Consuming excessive amounts of omega-6 fatty acids can lead to an imbalanced omega-6 to omega-3 ratio, which may contribute to chronic diseases. High intakes of omega-6 fatty acids, particularly linoleic acid (LA), have been linked to:

    • Promoting inflammation, which may raise the risk of various diseases.
    • Potentially increasing the risk of heart disease.
    • Being converted in the body to arachidonic acid, which can build molecules that promote inflammation, blood clotting, and vasoconstriction..

    However, it is essential to consider that omega-6 fatty acids are essential for maintaining good health, and moderate intakes are necessary for proper functioning. An overemphasis on avoiding omega-6 fatty acids is not recommended, as doing so would disrupt the delicate balance required between omega-6 and omega-3 fatty acids. Instead, aim to consume a balanced diet that includes both omega-6 and omega-3 fatty acids, focusing on minimising processed foods and maximising fresh fruits, vegetables, nuts, seeds, and lean protein sources.

     

    Birendra Singh: Birendra Singh is a dedicated Nutritionist passionate about promoting health through proper nutrition. With a Diploma in Food & Nutrition, he specializes in areas like Hormone Health, Obesity management, and Diabetes prevention. Birendra conducts workshops and offers personalized meal plans and evidence-based guidance to help clients achieve wellness goals. He stays updated with the latest research to provide effective strategies for optimal health and aims to inspire individuals to lead vibrant lives.