What it is?
Not all fats are created equally and increasing the amount of fat you are eating can actually be beneficial! However, this depends on the TYPE of fat you are consuming! Omega 3 fatty acids are widely known to be beneficial for brain health and have anti-inflammatory properties. But what makes this fat beneficial? Omega 3 fat is a type of Polyunsaturated fat that our body cannot make itself. The structure of this fat is what makes it special. The three most common types of Omega 3 fats include: ALA, EPA, and DHA. ALA can be converted to DHA and EPA but this is not efficient. Omega 6 is another type of essential polyunsaturated fat and differs from Omega 3 with its structure and placement of its bonds. Higher intakes of omega 6 fats have been hypothesized to be pro-inflammatory and counteract the anti-inflammatory effects of omega 3s.
Why we need it?
Omega 3 fats are essential fatty acids as our body cannot make it itself and we need to consume through food! These fats make up an important part of our cell membranes throughout our bodies, including our immune system, endocrine system, cardiovascular system, and pulmonary system. DHA is important for cell membranes of the retina and brain and is also involved in development of the brain.
The strongest evidence for the benefits of Omega 3 fats are related with heart disease. Overall research has shown that having more fish and other types of seafood in your diet helps promote heart health. Fish oil and Omega 3 supplements may reduce triglyceride levels and might reduce risk of coronary heart disease. The research however is still variable and this is most likely due to differences in doses uses, the study population, form of omega 3s, and initially intake of omega 3 in the diet.
In our body EPA and DHA compete with an Omega 6 fat and higher concentrations of EPA and DHA help with reducing inflammatory activity of the other Omega 6 fats.
Omega 3s continued to be researched for their other health benefits including ADHD, depression, cancer prevention, and cognitive function!
Recommendations
Like I always say focus on foods first and find ways to increase Omega 3 in the diet! Sources of Omega 3 include salmon and fatty fish, flax seeds, chia seeds, walnuts, flax seed oil, and fortified foods (eggs, yogurts). Aim to have these foods daily to help increase Omega 3 in your diet!
What about Supplements?
If your diet is low in Omega 3 fats you may benefit from supplementing your diet. Groups at risk of Omega 3 inadequacy include those with chronic disease including Coronary Heart Disease. It’s important to talk to your doctor before starting any supplements as they may interact with other medications you’re taking.