Omega-3: The Essential Fatty Acid the Body Needs

Omega-3 fatty acids are polyunsaturated fatty acids that are essential for human health. Since they cannot be produced by the body, they must be taken through food or supplements. Providing benefits in many areas from heart health to brain function, omega-3 is one of the most important elements of modern nutrition. In this article, we will examine the properties, benefits and sources of omega-3 in detail. In our previous Flaxseed article, we talked about Omega-3 fatty acids, let’s discuss this topic today.

General Characteristics of Omega-3

Omega-3 fatty acids come in three main forms:

ALA (Alpha-Linolenic Acid): It is a type of omega-3 found in plant sources. It can be converted into EPA and DHA in the body, but this conversion is very limited.
EPA (Eicosapentaenoic Acid): Found in fish and seafood. It is particularly effective on heart health and inflammation.
DHA (Docosahexaenoic Acid): Critical for brain, eye and nervous system health. It is found in sources such as fish oil and algae oil.

Omega-3 protects the structure of cell membranes, supports hormone production and reduces inflammation. It also provides optimal health benefits when taken in balance with omega-6 fatty acids.

Health Benefits of Omega-3

Omega-3 fatty acids offer many health benefits. Here are the most prominent benefits:

Protects Heart Health:

Omega-3 lowers triglyceride levels, stabilizes blood pressure and prevents atherosclerosis. It also reduces the risk of heart attack and stroke.[1]

Supports Brain Functions:

DHA in particular protects the structure of brain cells and improves cognitive functions. It has a protective effect against neurodegenerative diseases such as Alzheimer’s and dementia.[2]

Protects Eye Health:

DHA is an important component of the retina of the eye. Omega-3 deficiency can lead to problems such as dry eye and macular degeneration.

Reduces Inflammation:

Omega-3 is effective against rheumatoid arthritis, inflammatory bowel disease and other autoimmune diseases by reducing chronic inflammation.[3]

Supports Mental Health:

Omega-3 relieves symptoms of depression and anxiety. EPA in particular shows positive effects on mood.[4]

Pregnancy and Baby Growth:

Omega-3 intake during pregnancy supports the baby’s brain and eye development. It also reduces the risk of premature birth.

Sources of Omega-3

Omega-3 fatty acids can be obtained from both animal and plant sources:

Fish and Seafood: Fatty fish such as salmon, mackerel, sardines, tuna and anchovies are rich in EPA and DHA.
Plant Resources: Flaxseeds, chia seeds, walnuts and canola oil contain omega-3 in the form of ALA.
Supplements: Supplements such as fish oil, krill oil and algae oil facilitate omega-3 intake.

Omega-3 Deficiency Symptoms

Omega-3 deficiency can lead to the following symptoms:

Tiredness and weakness,
Dry skin and hair loss,
Difficulty concentrating,
Joint pain and inflammation,
Mood changes.

How to use Omega-3?

The following methods can be preferred to increase omega-3 intake:

Eat at least 2-3 portions of oily fish per week,
Utilize plant sources (flaxseed, walnuts),
Taking omega-3 supplements on doctor’s advice.

Things to Consider

Omega-3 supplements may interact with blood thinners. Therefore, they should be used under the supervision of a doctor.
Excessive omega-3 consumption may increase the risk of bleeding.
Fish oil supplements should be selected from high quality and trusted brands.

Conclusion

Omega-3 fatty acids are essential for general health and well-being. They provide benefits in many areas, from heart health to brain function, inflammation to mental health. By increasing your omega-3 intake through a balanced diet and supplements when necessary, you can lead a healthier life.