OMEGA-3

The human body can make most of the types of fats it needs from other fats. 2 essential fatty acids cannot be produced by the human body – omega-3 and omega-6 fatty acids. Since the body is unable to make them, they must be procured from the food we eat.

Why is Omega 3 essential for the body?

Omega 3 fatty acids are an integral part of cell membranes throughout the body. They affect the function of the cell receptors in the membranes.
Omega 3 FA provides the starting point for making hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation. They also bind to receptors in cells that regulate genetic function.
Omega-3 FA helps prevent heart disease and stroke and may help control lupus, eczema, and rheumatoid arthritis. They also play a protective role in cancer.
Omega-3 FA may also

• lower blood pressure
• steady heart rate
• improve blood vessel function
• reduce triglycerides
• decrease inflammation, which plays a role in the development of atherosclerosis.

What are the food sources of omega-3 fatty acids?

Plant sources: Vegetable oils like soybean and canola oil, nuts (especially walnuts), flax seeds, flaxseed oil, and leafy vegetables.
Animal sources: Fish like sardine, mackerel, tuna, herring, and salmon, and animal fat of grass-fed animals.

• Omega 3 and omega 6 are neither vitamins nor minerals, yet they are essential to the human body. The body cannot make these fatty acids, and hence, one needs to consume them daily.
• Most fishes that are good sources of omega-3 fatty acids are also high in mercury. Tuna, king mackerel, and swordfish have high mercury content. Pregnant and nursing women must try and avoid eating these fish and get their daily dose of omega-3 fatty acids from other sources.