Today’s theme is “3” – as in the location of a double bond in the chemical structure of omega-3 fatty acids. Omega-3s, as they are more commonly known, are a nutritional buzzword but how much do you actually know about them?
Omega-3 fatty acids are a specific group of polyunsaturated fatty acids (PUFAs). PUFAs have multiple double bonds in their chemical structure, as compared to monounsaturated fatty acids, which have only one double bond, and saturated fatty acids, which have none. The names of the omega-3 fatty acids are alpha-linolenic acid, eicosapentaenoic acid, docosahexaenoic acid (say those five times fast.)
These fatty acids are considered essential because the human body can not make them –you must get them through food. They are found in oily cold-water fish, such as salmon, trout, halibut, herring, and albacore tuna. Other sources include flaxseed and flaxseed oil, walnuts and walnut oil, and canola/rapeseed oil.
Time for the “so what” answer. Omega-3s have been repeatedly shown to be an important part of a healthy diet. Research shows that they reduce inflammation and may reduce risk of heart disease,
cancer, arthritis. Furthermore, these fatty acids are concentrated in the brain and may play a role in memory, cognition, and behavior. Sounds good to me.
The current recommendation of enjoying fish at least twice a week is a great way to boost your omega-3s. Also, before dashing off for a supplement, be sure and talk to your physician or dietitian.