Facts about Omega-3 fatty acids you should know!
Omega-3 fatty acids are important for maintaining human health. The best source of the most important omega-3 fatty acids (EPA and DHA) is fatty fish.
EPA and DHA change cell membrane structure and function, regulate the chemical signals produced by cells and control the genes that cells express. Through these actions, EPA and DHA modify cell and tissue behavior and responses in a way that optimizes function, thereby improving health and reducing disease risk. The sustainability of fish as a source of EPA and DHA is not certain.
They are rarer in most diets than saturated, monounsaturated and omega-6 polyunsaturated fats. Omega-3 fatty acids come from plants and animals.
The main plant omega-3 fatty acid is alpha-linolenic acid. This cannot be made in animals and is an essential fatty acid.
The main role of alpha linolenic acid is as a metabolic precursor of more complex omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). However, this metabolic conversion is relatively inefficient and humans need preformed EPA and DHA to support cell function and to maintain health.
The main dietary source of EPA and DHA is seafood, especially fatty fish (salmon, tuna, Sardines, mackerel). If people do not eat fatty fish, their intake of EPA and DHA is likely to be lower than recommended (around 200 to 500 mg of EPA plus DHA per day).
Getting sufficient EPA and DHA is important for health.DHA has key roles in the structure and function of the eye and brain and getting enough DHA early in life, when these organs are developing, is vital.
EPA and DHA are important for heart and cognitive health and for the control of inflammation. EPA and DHA are available in supplements, often referred to as fish oils.
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