Omega 3 fatty acids in diet
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Omega-3 Fatty Acids: Essential Nutrients in the Diet
Omega-3 fatty acids are a type of polyunsaturated fat that the human body cannot produce on its own and must be obtained through diet. They are considered essential for health and play a crucial role in various bodily functions and disease prevention 1457.
Dietary Sources of Omega-3 Fatty Acids
The main dietary sources of omega-3 fatty acids include fatty fish (such as salmon and tuna), fish oil, krill oil, seal oil, and certain plant-based foods like flaxseed, walnuts, and canola oil. Algal oils and enriched dairy or animal-derived products are also available as alternative sources 234510. Despite the variety of sources, there is a global gap between the supply and demand for the long-chain omega-3s EPA and DHA, prompting the development of new sources such as algal oils and fortified foods 2610.
Health Benefits of Omega-3 Fatty Acids
Omega-3 fatty acids have been shown to provide a wide range of health benefits. They are well known for reducing the risk of cardiovascular diseases, including lowering the risk of sudden cardiac death and all-cause mortality in people with coronary heart disease 34579. Omega-3s also help lower triglyceride levels, modestly reduce blood pressure, and have anti-inflammatory and antithrombotic properties 3457.
Beyond heart health, omega-3s may benefit people with dyslipidemia, hypertension, diabetes, metabolic syndrome, obesity, rheumatoid arthritis, and other inflammatory diseases 4579. They are also linked to improved neurological and visual development, especially in infants and during pregnancy, and may reduce the risk of premature birth and support intellectual development in the fetus 457. Recent evidence suggests that regular intake or supplementation of omega-3s can lower the risk of dementia and cognitive decline, particularly with higher intakes of DHA and EPA 58.
The Importance of Omega-6/Omega-3 Ratio
Modern Western diets tend to have a high omega-6 to omega-3 ratio, often exceeding 15:1, compared to the 1:1 ratio believed to be present in ancestral diets 679. Excessive omega-6 intake and insufficient omega-3 intake are associated with increased risks of chronic diseases such as heart disease, cancer, and inflammatory conditions. A lower omega-6/omega-3 ratio is more desirable for reducing these risks 679.
Recommendations and Food Fortification
Health organizations recommend consuming at least two servings of fish per week for general health, and higher intakes for those with heart disease 34. For individuals who do not consume enough fish, omega-3-enriched foods and supplements are practical alternatives 2610. Food fortification with omega-3s is a sustainable way to improve population intake and address deficiencies 610.
Conclusion
Omega-3 fatty acids are vital for maintaining health and preventing a range of chronic diseases. Ensuring adequate intake through diet or supplementation, while balancing the omega-6/omega-3 ratio, is important for optimal health. With growing awareness and new sources of omega-3s becoming available, it is increasingly feasible for people to meet their nutritional needs and enjoy the associated health benefits 24567910.
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