What are Omega-3 Fatty Acids and why are They Important?

What are Omega-3 Fatty Acids?
Essential fatty acids are molecules that cannot be synthesized in the human body but are vital for normal metabolism. One of the two families of essential fatty acids is the omega-3 fatty acids.
Chemically speaking, n−3 fatty acids (or ω−3 fatty acids, i.e., omega-3 fatty acids) are essential unsaturated fatty acids with a double bond (C=C) starting at the third carbon atom from the end of the carbon chain.
The carbon chain has two ends: the acid (COOH) end and the methyl (CH3) end. The position of the first double bond is numbered from the methyl end, which is also known as the omega (ω) end or the n end.
Dietarily important omega-3 fatty acids are alpha-linolenic acid (hereafter ALA), eicosapentaenoic acid (hereafter EPA), and docosahexaenoic acid (hereafter DHA), all of which are polyunsaturated.

Historical Overview

Although it has been known since the 1930s that omega-3 fatty acids are essential for normal growth and health, conscious use of them has increased significantly only in the past few years. The best-known omega-3 fatty acids with beneficial effects on the cardiovascular system are the long-chain omega-3 fatty acids DHA and EPA, which researchers discovered in the 1970s while studying Greenlandic Inuit. Inuit consume a lot of fat from marine animals, and cardiovascular diseases are practically unknown among them. The high level of omega-3 fatty acids in these fats lowers triglycerides, heart rate, blood pressure, and atherosclerosis.

On September 8, 2004, the U.S. Food and Drug Administration recognized the therapeutic effects of EPA, DHA, and omega-3 fatty acids, stating that “research shows that consuming EPA, DHA, and other omega-3 fatty acids reduces the risk of heart disease.” As knowledge about the role of omega-3 fatty acids in maintaining health has expanded, so has the number of foods fortified with omega-3 fatty acids. Many companies fortify their products with fish oil or flaxseed oil, increasing their omega-3 fatty acid content.

Omega-3 fatty acids may also help maintain skin health and overcome various skin problems (e.g., eczema). In newborns, omega-3 plays an important role in mental development. Omega-3 can be used at any age as an immune booster and also helps maintain good memory. It may be a natural aid for depression, as researchers have shown that a lack of omega-3 fatty acids can cause brain dysfunction, reducing the ability to cope with stressful situations. Clinical trials have shown that omega-3 fatty acids alleviate symptoms of rheumatoid arthritis. They also lower high blood pressure and reduce menstrual pain. Consuming less omega-3 fatty acids than recommended increases the chances of developing dementia and Alzheimer’s disease.

Recommended Daily Dose

The recommended daily intake of omega-3 fatty acids is 1.6 grams per day for men and 1.1 grams per day for women.

Sources of Omega-3 Fatty Acids

Fish

The most common sources of omega-3 fatty acids are various cold-water fish: salmon, herring, mackerel, and sardines. Other fish, such as tuna, also contain omega-3 fatty acids, but in lower amounts. Although fish are valuable sources of omega-3 fatty acids, they do not produce these acids; they obtain them from edible algae and plankton.

Plant Sources

Flaxseed oil from flaxseed has a high omega-3 content and contains six times more than most fish oils. Chia seeds also have a high content of omega-3 fatty acids. Flaxseed oil is probably the most widespread plant source of omega-3 fatty acids.

Omega-3 Content of Oils Pressed from Various Seeds, Expressed as ALA:

Egg

Hens fed on green forage and insects lay eggs with more omega-3 fatty acids (mainly ALA) than hens fed corn or soy. In addition to insects and green forage, adding fish oil to the feed can also increase the amount of fatty acids in eggs. By adding flax, which contains a lot of alpha-linolenic acid, to animal feed, we can also increase the omega-3 content of eggs.

Other Sources of Omega-3 Acids

Milk from cows fed green forage and cheese made from such milk can also be good sources of omega-3 fatty acids.
Fortifying foods with omega-3 fatty acids has become widespread in recent years, such as omega-3-enriched bread, mayonnaise, pizza, yogurt, orange juice, milk, and eggs.
The omega-3 fatty acid content of some animal products, such as milk and eggs, can also be naturally increased if we feed animals with forage rich in omega-3 fatty acids.

Omega-3 Fatty Acids and Green Cereal Juice

Green cereal juice is a true wonder of nature, elevated to a new level by combining it with essential omega-3 fatty acids. Flaxseed oil combined with green cereal juice has a high content of omega-3 fatty acids, specifically ALA.
This combination is purely plant-based and is recommended even for vegetarians and vegans.
You can learn more about green cereal juice with omega-3 fatty acids here.

References Used in Writing this Article

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Falk-Petersen, S., et al. (1998.07.16.). “Lipids and fatty acids in ice algae and phytoplankton from the Marginal Ice Zone in the Barents Sea”. Polar Biology, ISSN 0722-4060.
Information Sheet on Omega 3 fats. Vegetarian Society.
DeFilippis, Andrew P.; Laurence S. Sperling: Understanding omega-3’s
Wilkinson, Jennifer: Nut Grower’s Guide: The Complete Handbook for Producers and Hobbyists (PDF).
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