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A healthy balanced diet features nutrients such as carbohydrates, proteins, vitamins, fats, minerals, and water. Some nutrients have a functional role in the body. Available nutrients are dietary components that have extensive health benefits and nutritional value. The term essential fatty acids describe polyunsaturated fatty acids that regulate health promotion. These fatty acids are not synthesised in the body but are acquired through various foods. The main categories of essential fatty acids include omega-3 (ω-3) and omega-6 (ω-6). All omega-3 fatty acids have a carbon-carbon double bond in the ω-3 position with the third bond from the methyl end of the acid.
What are fatty acids?
The main precursors of lipids are fatty acids and glycerol. Fatty acids are biological components found in animals, plants, and microbes. They are highly volatile when freely exposed to nature. Therefore, they exist as a mixture with glycerol forming stable triglycerides.
The basic fatty acid structure entails a linear chain of even-numbered carbon atoms with hydrogen atoms lining the entire chain length. One end of the chain features a single hydrogen atom, while the other has a carboxyl (-COOH) group. The presence of the carboxyl group is responsible for the acidic nature of these molecules.
Furthermore, the various fatty acids can be grouped according to their structure. Fatty acids with only single carbon-carbon bonds are saturated. Some fatty acids have double or triple bonds in their structure. These are unsaturated. Unsaturated fatty acids are more reactive than their saturated counterparts. They also require less energy to break down. Some have a ring structure, such as prostaglandin.
Examples of omega-3 fatty acids.
Although human beings require omega-3 fatty acids for metabolism, they lack the factors necessary to synthesise these molecules. Instead, these nutrients are obtained through the diet. They are readily available in various foods such as fish, seafood, nut oils, and flaxseed. There are also numerous omega-3 supplements available for human consumption.
Eicosapentaenoic acid, α-linolenic acid, and docosahexaenoic acid are the main examples of omega-3 fatty acids. The daily recommended intake of ALA ranges from 0.5g in newborns to 1.1g in teenagers. The recommended amount also varies according to sex. Adult males should take 1.6g of ALA daily, while adult females require 1.1g. The amounts also increase
in pregnant and breastfeeding women.
What are the food sources of omega-3 fatty acids?
Fish is a rich source of omega-3, including salmon, halibut, tuna, mackerel, and sardines. Nuts also have a high content of these nutrients, including flaxseeds, walnuts, and chia seeds. Moreover, plant oils such as flaxseed oil and soybean oil are great food sources. Nutritionists encourage people to incorporate omega-3 rich foods into their diets. Such a diet would feature fruits and vegetables, whole grains, fish, garlic, and olive oil.
Nutritional deficiency is when the individual receives an inadequate amount of a specific nutrient. The various symptoms of omega-3 deficiency encompass poor memory, poor vision, dry skin, poor circulation, heart problems, and fatigue.
What role do omega-3 fatty acids have in health?
Essential fatty acids play a major role in preserving normal health and preventing infections. Omega-3 fatty acids align with this functional role. They have major benefits in developing the central nervous system and heart. They also help fight against diseases. Comprehensive research on essential fatty acids uncovered that omega-3 acids reduce inflammation and prevent chronic diseases like cancer, cardiovascular diseases, and Alzheimer’s.
Numerous studies cement the role of omega-3 fatty acids in preventing heart diseases. The American Heart Association recognised their relevance and recommended consuming fish twice a week. Eating foods rich in unsaturated fats is key in preventing heart disease. Clinical evidence shows that EPA and DHA regulate high cholesterol and high blood pressure, minimising the risk of developing heart diseases. Fish oils reduce saturated fatty acids in the blood to mitigate the risk of recurrent heart attacks, strokes, and death. They also treat atherosclerosis which is potentially fatal.
These biological substances also influence cognitive and mental illnesses. Adequate consumption of omega-3 fatty acids is linked to the reduced risk of age-related dementia and Alzheimer’s disease. Furthermore, researchers noted the functional role of DHA in preventing dementia. Preliminary clinical studies suggest that the administration of these supplements improved schizophrenia, bipolar disorder, and depression.
Conclusion:
Nutrition is vital for health promotion, disease prevention, and treatment. More studies have been conducted to assess the functional role of essential fatty acids in immunity and health. A class of essential fatty acids is omega-3 fatty acids, including ALA, DHA, and EPA. Their main dietary sources include fish, nut oils, and vegetables. Clinical evidence positively associates the administration of omega-3 fatty acids with the reduced risk of cardiovascular disorders, improved mental health, enhanced infant growth and development, and cancer prevention. They mediate their effects by altering the cell membrane, changing gene expression, and producing eicosanoids such as prostaglandins.
