Summary
Omega-3 fatty acids, along with Omega-6 fatty acids, are unsaturated fatty acids, and are essential components of human existence and nutrition. Learn why they are important for many bodily functions from construction of cellular walls to maintenance of our cardiovascular system.
Omega-3 fatty acids
The most important omega-3 fats are alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA). ALA is abundant in plant sources such as flax, chia, hemp, and walnuts.
EPA and DHA, commonly recognized as the most beneficial omega-3 fats, are commonly found in marine sources such as fatty cold-water fish (and fish oil) and algae (a dietary staple of these fish).
This is also a reason why breastfeeding is so important for the development of infants due to the high content of EHA and DHA in breastmilk. It’s important for us to get an adequate amount of these fats in our diets is because we don’t convert ALA to EPA/DHA very well physiologically.
As stated above, omega-3 fatty acids are important in the construction of cell membranes, because cell membranes are fat-based. Fatty acids keep our cell membranes more fluid, which has many benefits such as:
- A more fluid cellular membrane in the brain allows for better transmission of neurochemical messages, like from serotonin for example. More EPA/DHA in the early stages of childhood results in better brain development, whereas getting more later in life helps fend off or slow progression of neurodegenerative disorders.
- Also, insulin sensitivity is increased the more fluid our cellular membranes are.
- Cardiovascular function, transmission of signals through the nervous system, and immune system health are also enhanced when we have the ideal ratio of fatty acids circulating.
Omega-3 fatty acids are considered anti-inflammatory, which means they help control, or minimize inflammation in our bodies. They promote production of eicosanoids which are important for regulating processes associated with immunity and inflammation by:
- Improving blood flow by dilating (opening up) our blood vessels.
- Lower inflammation
- Prevent clumping and coagulation of blood
- Management of pain by decreasing it
- Helps with opening up our airways
- Assists in supporting immune system health
Omega-6 fatty acids
The three key omega-6 fatty acids are linoleic acid (LA), gamma-linolenic acid (GLA), and arachidonic acid (AA). Omega-6s are considered pro-inflammatory. The eicosanoids they promote are important for functions that do opposite of omega-3s such as:
- Constricting, or narrowing blood vessels
- Inflammation is increased
- Promote the clotting and coagulation of blood
- Management of pain by increasing it
- Narrows or constricts our airways
Although these processes sound harmful, they are essential for functions such as healing from injuries and recovery from exercise.
Balancing omega-3s and omega-6s
Researchers estimate the ideal omega-6/omega-3 ratio is in the range of 2:1 to 8:1 in favor of omega-6. However, in industrialized regions the ratio far exceeds this ideal range, more like 10:1 to 20:1.
The reasons for this are many, but some of the main culprits are less consumption of foods containing omega-3s, and more reliance on foods high in omega-6s that are highly processed and contain oils high in omega-6s, such as soybean oil.
To improve the ratio of omega-3s to omega-6s:
- Consume fewer foods that industrially processed and refined (e.g., corn and soybean oil)
- Eat more cold water sources fatty fish and wild game which contain fats more in line with the ideal ratio of fatty acids
Once these are addressed, consider taking a supplement containing omega-3s:
- Fish oil
- Krill oil
- Algae oil
- Flaxseed oil
Omega-3 fatty acids, along with Omega-6 fatty acids, are unsaturated fatty acids, and are essential components of human existence and nutrition. Learn why they are important for many bodily functions from construction of cellular walls to maintenance of our cardiovascular system.
