Omega-3 fatty acid

Fatty acids are the basic building blocks of which fats and oils are composed. The fatty acids that are necessary for health and that cannot be made by the body are called essential fatty acids (EFAs). They are occasionally also referred to as vitamin F or polyunsaturates. EFAs must be supplied through the diet. They are essential for rebuilding and producing new cells. Essential fatty acids are also used by the body for production of prostaglandins, hormone like substances that act as chemical messengers and regulators of various body processes.

There are two basic categories of essential fatty acids, designated omega-3 and omega-6, based on their chemical structures. The daily requirement for essential fatty acids is satisfied by an amount equivalent to 10-20 percent of total caloric intake.  There are three types of omega-3 fatty acids; docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are found in fish oil, and alpha-linolenic acid (ALA) is found in plant foods such as nuts, seeds, and vegetable oils (especially flaxseed oil).

In general, a healthy diet and a healthy lifestyle will promote a healthy and long life.  Specifically, certain substances are critical in this process.  Omega 3 fatty acids are one of these critical substances. Omega 3 fatty acids, found naturally in a variety of foods, are essential to reducing the negative effects of many diseases. Omega -3, which is polyunsaturated, is obtained through the normal diet. Although particular food groups may contain more Omega 3 than others, maintaining a balanced diet of natural foods ensures a sufficient intake of omega-3.

Omega 3 is generally present in every cell of the body, specifically, in the membranes of the cells. Omega 3 helps to regulate the biological functions of the human body.  A healthy heart, good brain function, and healthy cholesterol levels require Omega 3 fatty acids.

A recent study reported in the British medical journal Lancet has shown that omega-3 fatty acids, which create a more stable arterial plaque, are better for your heart than omega-6 variety. Omega-3s consumption is recommended at the expense of omega-6s. In order to supply essential fatty acids, these oils must be consumed in pure liquid or supplement form and must not be subjected to heat, either in processing or cooking. Heat destroys essential fatty acids. Worse, it results in the creation of dangerous free radicals. Individuals who do not maintain a balance of fresh and natural food products in their diet, but rather, rely on prepackaged and processed foods, may benefit from taking an Omega- 3 supplement.

Sources of Omega-3 fatty acid
A variety of fruit juices and fortified bread also contain high levels of Omega 3 and should be included in our diet on a daily basis. Green leafy vegetables and other foods including walnuts, flaxseed, pine nuts, pumpkin seeds, pumpkin seed oil, purslane, perilla seed oil, and soybeans, contain a substance that breaks down into Omega 3.  Therefore, including these foods in the weekly diet is highly recommended.

Omega-3 EFAs, including alpha –linolenic and eicosapentaenoic acid (EPA), are found in fresh deep water fish, and certain vegetables oils-canola oil, flaxseed oil, and walnut oil, grape seed oil, and primrose oil. Flaxseeds are rich in omega-3 essential fatty acids, magnesium, potassium, and fiber. They are also a good source of the B vitamins, protein, and zinc.

Fish oil is a good source of omega-3 essential fatty acids. All fish contain omega 3 fatty acids, but they are more concentrated in fatty fish such as mackerel, salmon, sardines and herring. The American Heart Association recommends eating fish at least 2 times a week.
It’s best to steam, bake, or broil your fish, since frying destroys the oils.