What Are Fatty Acids?
Fatty acids are essentially the building blocks of all fats, also known as lipids. Every fatty acid molecule has an acid group attached to a long chain of carbon and hydrogen atoms. These fatty acids can either be saturated or unsaturated.
In a saturated fatty acid, all the carbons are singly bonded to hydrogen atoms, making the chain straight. These straight chains can stack together, creating a solid structure, like animal fat or coconut oil, which remains solid at room temperature. On the other hand, unsaturated fatty acids have double bonds in their carbon chains, causing them to kink or bend. Because of these kinks, the chains don’t stack together as saturated fats do, so they stay liquid at room temperature.
What Are Omega-3 Fatty Acids?
Omega-3 fatty acids are a special type of polyunsaturated fat that play a crucial role in your body. They’re part of every cell’s membrane and help brain cells send messages. They also provide energy and support your cardiovascular, immune, and endocrine systems.
The term “omega” refers to the end of the fatty acid molecule, while “3” indicates that the last double bond is three carbons from the end of the chain.
EPA, ALA, & DHA, Oh My!
There are eleven types of omega-3 fatty acids, but only three are significant for human health: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). Among these, ALA is essential, which means your body cannot produce it — you have to get it through food or supplements. Although your body can convert ALA to EPA and DHA, the conversion rate is very low (between 2 and 10 percent), so you should also get EPA and DHA directly from your diet.
It’s also important not to confuse alpha-linolenic acid (ALA) with alpha-lipoic acid, which is not an omega-3 fatty acid.
Omega-3 Health Benefits
Fatty acids are vital for energy storage, brain function, heart health, and more. Here are some top benefits of omega-3 fatty acids:
Promotes Restful Sleep
Getting enough DHA can significantly improve sleep quality. DHA supplementation has been shown to decrease the number of wake episodes and increase overall restful sleep, especially in children. While scientists aren’t entirely sure why this happens, it could be because low DHA levels might mess with melatonin, the hormone that regulates sleep.
Boosts Brain Health
Omega-3 fatty acids are crucial for brain function, affecting memory and cognition. Myelin, which insulates brain cells and helps them communicate, is partly made up of omega-3s. A lack of omega-3s can weaken myelin, leading to memory decline. People with neurological diseases often have omega-3 deficiencies, while adequate levels boost both memory and cognitive function.
Lifts Your Mood
Omega-3 fatty acids can help improve mood and even manage mood disorders. They can reduce symptoms of depression, especially during menopause or pre-menstrual syndrome, and may also help children with ADHD by reducing restlessness and aggression. Omega-3s work with vitamin D to synthesize serotonin, a neurotransmitter crucial for happy moods.
Supports Cardiovascular Health
Omega-3s help maintain healthy blood levels of cytokines, which can cause inflammation and lead to poor heart health. They also reduce triglycerides in the blood, lowering the risk of heart attack and stroke. Omega-3 supplements promote healthy cholesterol, triglycerides, and blood pressure levels.
Ensures Eyes Are Healthy
Your eyes, like your brain, are rich in omega-3 fatty acids. DHA, a specific type of omega-3, is abundant in the retina, and taking DHA can help prevent retinal degeneration. Omega-3 supplementation during pregnancy can also support the proper development of an infant’s eyes.
Soothes Joint Tenderness
With their anti-inflammatory properties, omega-3 fatty acids can reduce joint tenderness, especially in conditions like rheumatoid arthritis. They can be so effective that some patients end up needing fewer medications.
Supports Weight Loss Efforts
Omega-3s may help reduce hunger and increase feelings of fullness after meals, aiding in weight loss efforts. However, this effect can vary between individuals.
Helps You Breathe Easier
Asthma involves inflammation of the lungs and airways, causing coughing and wheezing. Omega-3 fatty acids can reduce this inflammation, lowering the risk of asthma attacks.
Normalizes Blood Sugar
High blood sugar is a marker for diabetes and other metabolic conditions. Omega-3s can help improve these symptoms by reducing insulin resistance, helping cells take up glucose more effectively and preventing excess blood sugar.
Omega-3 Foods
You can find omega-3 fatty acids in various natural foods like leafy green vegetables, nuts, seeds, and beans. Many plant sources are rich in ALA, while fish oil and algae oil provide DHA.
Selected Plant-Based Food Sources of ALA
| Food | Grams of ALA Per Serving |
|---|---|
| Flaxseed oil, 1 tbsp | 7.26 |
| Chia seeds, 1 ounce | 5.06 |
| English walnuts, 1 ounce | 2.57 |
| Flaxseed, whole, 1 tbsp | 2.35 |
| Black walnuts, 1 ounce | 0.76 |
| Refried beans, canned, vegan, ? cup | 0.21 |
| Kidney beans, canned ? cup | 0.10 |
| Baked beans, canned, vegan, ? cup | 0.07 |
Omega-3 Supplements
Adding omega-3 supplements to your daily routine can be beneficial. While fish oil, krill oil, and cod liver oil are popular choices, some healthcare providers suggest avoiding fish sources due to potential contamination with mercury. Instead, consider vegan, plant-based options like algae oil or flaxseed oil.
Optimal Ratios of Omega-6 to Omega-3
Omega-6 fatty acids are found in plant sources like walnuts and sunflower seeds and are often associated with inflammation. Omega-3 fatty acids help balance omega-6s to prevent excessive inflammation. Experts recommend maintaining a 2:1 ratio of omega-6 to omega-3 fatty acids, although many people—especially vegetarians—tend to consume more omega-6s.
Signs of Omega-3 Deficiency
Deficiency in omega-3 fatty acids can manifest as dry, itchy, scaly skin, brain fog, weak immune system, and low energy levels. If you’re experiencing these symptoms, consider boosting your omega-3 intake.
Points to Remember
Not all fats are created equal, and omega-3 fatty acids are exceptionally beneficial. Three main types—ALA, EPA, and DHA—are vital for brain, cardiovascular, and immune health. Since ALA is an essential fatty acid, it must be obtained from food or supplements. While fish oil is a common source, plant-based options like flaxseed oil or algae oil are safer and more sustainable choices.
Have you experienced the benefits of omega-3 fatty acids? Share your stories in the comments below!
