In the past few years it has become widely accepted that omega-3 fatty acids are critical to good health.  These essential fatty acids have a host of important jobs within the body that are necessary for normal function of all tissues.  But never assume that you are getting sufficient amounts in your diet or automatically think they are only found in fish. There are many facts about omega 3s that everyone needs to know in order to ensure they are obtaining adequate amounts for their best health possible.

1.  Omega 3s are derived from two essential fatty acids (meaning they cannot be made by the body and must be obtained from food sources).  These two fatty acids are linoleic and linolenic fatty acids.  These fats are used to build both omega 3 and omega 6 fatty acids. 

2.  Omega 3s and omega 6s are both polyunsaturated fatty acids, meaning there are many double bonds in their chemical structure.

3.  Omega 3s are composed of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both of which are found in marine sources, and alpha-linolenic acid (ALA), found in plants.

4. Omega 3s are highly concentrated in the brain, where they are integral to the function of nerve cell membranes. 

5. They are linked to the production of compounds of metabolites known as resolvins, maresins, and protectins that counter inflammatory processes.

6.  Sufficient levels of omega 3s is difficult to achieve and not necessarily because of an inadequate intake. Part of the blame is due to omega 6 fatty acids which are found in abundance in an overwhelming number of foods, especially processed foods such as vegetable oils (corn, sesame, soybean and sunflower), dairy, meat, breakfast cereal, salad dressings, Burger King onion rings and more.  Because of the abundance of omega 6s compared to omega 3s in the Western diet, there is a wildly imbalanced ratio, often a 20:1 predominance of omega 6s compared to omega 3s.

7. The human body functions best when omega 3 and omega 6 fatty acids are consumed in roughly a 1:1 ratio.  However, omega 3 and omega 6 fatty acids compete because they are metabolized by the same enzymes that process omega 3s.  This competition between the two fatty acids, leads to the expression of inflammation-inducing cytokines which may play a contributing role to conditions ranging from diabetes to stroke to major depression.

8.  Symptoms of omega 3 deficiency include fatigue, dry skin, moodiness, depression, memory problems, and cardiovascular problems.

9.  Omega 3 fatty acids are one of the “good” types of fat.  They may help lower the risk of heart disease, depression, dementia and arthritis.

10.  DHA and EPA are found in fish and this type of omega 3s seems to have the strongest health benefits.  Top fish choices containing DHA and EPA are salmon, mackerel, herring, lake trout, sardines, anchovies, and tuna.  The American Heart Association recommends at least two 3.5 ounce servings a week of these fish. 

11.  Tilapia and catfish contain omega 3s but also have high levels of unhealthy fatty acids. They have not been shown to have positive effects on heart health. 

12.  Individuals who don’t like fish can get a dose of ALA version of omega 3s from foods such as canola oil, flaxseed, walnuts, broccoli, and spinach. Another nonfish source of omega 3s is algae oil.

13.  Omega 3 supplements are another source.  One gram per day is recommended for people with heart disease but always consult with a physician before starting as high doses can interfere with some medicines or increase risk of bleeding.  Some fish oils may cause a fishy taste or “fish burps” – read the label to find the amount of EPA, DHA, or ALA they contain. 

14.  Many food products such as margarines, boast they contain added omega 3s to support various health aspects.  But beware that the amount of omega 3 they contain is often minimal. They may contain the ALA form of omega 3 which hasn’t yet shown the same health benefits as EPA and DHA.

15.  Studies have shown that an intake of 1 gram of DHA daily boost cognitive function in adults, improving memory and processing speed.