Omega3 Fatty Acids

An Introduction

Omega3 - What is it?

Omega3 (often seen as w-3, w3, n-3 or n3) is the name that has been attributed to this extremely important family of polyunsaturated fatty acids.

The most important member of this family is alpha-linolenic acid (ALA), which acts as a parent fatty acid. By this, it is understood that the other fatty acids known as omega3, such as Eicospentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA) can be synthesised within the body from ALA. The other notable w3 fatty acid is Stearidonic Acid (SDA) which is found in blackcurrant seeds and is largely uncommercialised.

Scientific Information – Naming Omega3 Fatty Acids

Omega3s are long-chain polyunsaturated fatty acids. ALA is the parent fatty acid and has 18 carbon atoms and 3 double bonds. This leads to its description as being 18:3w3. All essential fatty acids have a unique number of carbon atoms and are split by various double bonds. For instance, EPA has 20 carbon atoms and five double bonds and is known as 20:5w3 and DHA has 22 carbon atoms and six double bonds and is known as w3 22:6w3.

Why are Omega3s ‘Essential’?

Omega3s are known as Essential Fatty Acids (EFAs) as the body is not able to synthesise them by itself and relies upon food sources such as flaxseeds, sesame seeds, avocados and freshwater fish such as salmon.

Omega3 Benefits

Hundreds of research studies have highlighted the benefits of consuming omega3 fatty acids on a daily basis. The omega3 benefits include:

 - Increased Energy
Omega3 oils increase oxidation rate, increase metabolic rate, increase energy levels and incrase stamina.

 - Weight Loss
Increased metabolic rate means that we burn more calories. Helps kidneys dump excess water held in tissues.
Help decrease cravings, lower glycaemic index of foods and suppress appetite.

 - Cardiovascular Disease Prevention
Consumption of EFAs may prevent heart attacks and also reduce risk of sudden death due to cardiac arrythmias.
Omega3 fatty acids have a number of heart-healthy effects, including reducing triglyceride levels, raising levels of HDL ("good") cholesterol and reducing blood pressure.

 - Decrease in Symptoms of Inflammatory Diseases such as Arthritis
Omega3 fatty acids are successful in the treatment of symptoms of rheumatoid arthritis particularly in its early stages.
EFAs are also very useful in the treatment of PMS (and related cramps) and inflammatory bowel disease.

 - Strengthened Immune System
Omega3s can make hormone-like eicosanoids that regulate immune and inflammatory responses.
N-3s have anti-inflammatory effects and can slow autoimmune damage;

 - Improved Brain Function
The brain is over 60% fat and Omega3 fatty acids are vital components of our nervous system.
They are needed to make the neurotransmitter serotonin. Depression and other brain diseases show decreased levels of n-3;

 - Increased Recovery and Healing Capabilities
Omega3 fatty acids are necessary for cell growth and division. They form all cell membranes and regulate vital cell activity;

 - Healthy development of Infants
For nervous system development, a growing child needs optimum Omega3 fatty acids.

 - Decreased Possibility of Infection
Omega3 fatty acids have anti-fungal, anti-yeast, and anti-microbial properties, helping to protect against infections;

 - Stronger Bones
EFAs aid in the transport of minerals that keep bones and teeth strong, helping to prevent osteoporosis;

 - Protected Genetic Material
EFAs regulate gene expression, and n-3s inhibit tumor growth;

 - Reduced PMS Symptoms
Studies indicate that n-6 (GLA) intake was voted, by women, among the top three most effective PMS treatments.
Omega3s may be even more effective;

 - Clearer Skin, Stonger Nails, Shinier Hair!
EFA deficiency often leads to dry, flaky skin, weak hair, and brittle nails.

More recently, studies have also highlighted the positive effects of omega3 fatty acids on the development of infants, in treating ADHD and other behavioural problems, in treatment for depression and to treat Alzheimer’s disease.

Sources of Omega3

Among other things, omega3 can be found in the following foods:

  - Flax/ flaxseed
  - Hemp Seed
  - Sesame Seed
  - Walnuts
  - Brazil Nuts
  - Avocado
  - Almonds
  - Salmon, Trout and other Freshwater Fish
  - Soy
  - Many Leafy Green Vegetables
  - Spinach
  - Pumpkin Seeds

Omega3 Supplements

These ensure that a correct balance of high-quality EFAs are delivered to your body on a daily basis. These are almost always available either as a pure oil (which is usually more economical) in vegecaps. Most EFA oil blends also do not use fish oils in order to make them accessible for vegetarians and vegans, by utilising oils from flax, hemp, sesame and soy rather than fish.

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