Omega 3 Fatty Acids are polyunsaturated fatty acids which have numerous health benefits for human beings.The health benefits include prevention of chronic inflammatory conditions. Initially Omega 3 Fatty Acids were produced from seal blubber. In our diet, Alpha Linoleic Acid (ALA) one of the omega 3 fatty acids is found in nuts and green vegetables.
There are two major classes of Poly Unsaturated Fatty Acids (PUFA). These are the omega-3 and omega-6 fatty acids. The ratio between omega 3 and omega 6 dictates the development of inflammatory conditions. Like all fatty acids, PUFAs consist of long chains of carbon atoms with a carboxyl group at one end of the chain and a methyl group at the other. Omega 3 fatty acids play an important role in phospholipids composition which are required for the formation of cell membrane. Another fatty acid of omega 3 fatty acids is Docosa Hexaenoic Acid (DHA) which is found predominantly in retina, brain and sperm.
The daily recommended intake of Omega 3 fatty acids for a male is 1.6 gram and for a female it is 1.1 gram. It is found mainly in sea food such as sardines, anchovies,salmon, mackerel, tuna and herring. ALA is found in vegetarian diet such as nuts, linseed, soya beans and chia seeds, and vegetable oils like linseed oil. Beef contains only a very low quantity of omega 3 fatty acids. One can get dietary supplement of omega 3 fatty acids by taking fish oil, cod liver oil and krill oil. Other common food items containing omega 3 fatty acids are spinach, broccoli, avocados, kidney beans, mangoes, blue berries, tofu, peanuts, brazil nuts and flax seeds.
Once someone takes Omega 3 fatty acid, it is hydrolysed in the stomach. Then they are converted to monoglycerides and free fatty acids, which are suspended in the bile salt. The effect of bile is to reduce surface tension. This helps monoglycerides and free fatty acids to passively diffuse into intestinal cells as micelles. In the cells these micelles are repackaged into lipoproteins. From there it is transported through lymphatic system and eventually into the blood stream. The circulatory system takes these lipoprotein to the end organ and lipid cells, where its action helps to reduce inflammation, chronic illnesses, and cancer.
Omega 3 fatty acids predominantly helps to reduce thrombosis and moderate platelet function. It also reduces blood pressure, cardiac irregularities,boosts immune function, and bone mass retention. Reducing thrombosis and improving cell membrane function helps to reduce inflammatory conditions such as rheumatoid arthritis, dermatitis, lupus, asthma and psoriasis. Omega 3 fatty acids reduce tumour cell growth and help to reduce the development of cancers like colo-rectal cancer. Omega 3 fatty acids also increase insulin sensitivity, thereby reducing the incidence of type 2 diabetes mellitus.Its function in the brain helps to reduce dementia and Alzheimer’s disease.
While omega 3 fatty acids are known to give benefits as elaborated above, omega 6 can counter act its effect. The balance of intake of omega 6 and omega 3 matters a lot in obtaining benefits. In order to get the benefit the ratio between omega 6 and omega 3 fatty acids intake should be below 4. But in everyday life people are hugely more inclined to take diet that is rich in omega 6 and the ratio reached is 10 or over. Omega 6 fatty acids are chiefly found in eggs, most refined cooking oils, fast foods, processed meat, snacks like crisps and bakery items like cakes and pastries. Therefore it is important to reduce the above types of food and increase diets rich in omega 3 fatty acids for a healthy life.
Dr. George FRCS
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