Omega-3 is a good fat found in oil-rich fish and some plant oils, is polyunsaturated fatty acids that are not only beneficial for health but are essential in the diet.
Fatty acids are the building blocks of fats; the body can make some fatty acids, and others cannot. The essential fatty acids are vital acid that the body must need to maintain proper health; the body cannot make them, so need a dietary supply.
Essential fatty acids Omega-3
Omega-3 fatty acid’s families of essential fatty acids are,
- ALA (alpha-linolenic acid)
- The most effective omega-3s are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
The body can be able to convert ALA to EPA and DHA; the way it converts is inadequate. Therefore, oil rich fish are such an important source of EPA and DHA.
DHA and EPA are long chain polyunsaturated fatty acids, Oil rich fish are the one significant source of this omega-3 fatty acids.
Importance of long chain omega-3
- Long-chain omega-3 fatty acids are important for normal growth and development,
- It is required for maintaining cardiovascular health and brain function.
- It is required for the normal function of the eyes, nervous system, kidney, and liver, in fact, all body systems.
- Functional benefits include the contraction of muscles and the dilation or constriction of blood vessels, blood clotting, and inflammatory processes.
Plant sources of essential fatty acids (ALA) need to convert to longer chain fats, such as DHA and EPA. This conversion process is not efficient, so possibly require an additional quantity of omega-3 to maintain optimum intakes.
Omega-3 supplements help people with high cholesterol to prevent high-cholesterol risks by raising HDL good cholesterol and lowering LDL bad cholesterol. In addition, it helps to lower total cholesterol level.
Sources of omega-3 fatty acids
- Animal sources are Salmon (cod-liver oil), trout, mackerel, sardines, pilchards, herring, kipper, eel, and whitebait.
- Plant sources: flax seeds and walnuts are excellent food sources of omega-3 fatty acids.