Significance of Essential Omega Fatty Acids in Diet

The essential fatty acids are not synthesized by the human body, and must be ingested for good health.  They perform the following functions in the body:
  1. Maintains healthy lipid profile, by increasing the good cholesterol (HDL) and decreasing the bad cholesterol (LDL)
  2. Boosts the immune system to help fight diseases
  3. Required for blood clotting
  4. Improves blood pressure
  5. Prevents aging by keeping the skin healthy
  6. Prevents weight gain
  7. Prevents build up of plaque in the arteries, thus preventing heart diseases.
  8. Regulates reproductive functions such as conception, breast feeding etc.
  9. Regulates normal functioning of the brain
Essential fatty acids are of 3 types: omega-3, omega-6, and omega-9

Omega-3 Essential Fatty Acids
There are three kinds of omega-3 fatty acids required by our body: DHA (Docohaxenoic Acid), EPA (Eicosapentaenoic acid), and ALA (Alpha Linolenic Acid)
  • DHA and EPA: DHA and EPA are very important nutrients for the brain and nerves, and especially required during pregnancy and lactation. It plays an important role in brain development and functioning at all the ages. It also prevents Alzheimer disease in elderly people. Additionally, its deficiency can lead to flaky nails, scaly skin, fatigue, stress and joint pain. DHA and EPA is only found in eggs, fish (salmon, tuna, and halibut, anchovies etc.) and plant sterols. In order to prevent deficiency of these vital nutrients, it is essential that people with vegetarian diet consume fish oil supplements. The recommended amount for DHA is 600-1000 mg per day, and EPA is 220 mg per day.
  • ALA: ALA is available in most of the plant sources such as flax seeds, pumpkin seeds, pumpkin seeds oil, soybean, soybean oil, canola oil, walnuts, walnut oil, and tofu. For absorption, ALA is converted to DHA and EPA in the body, but this synthesis has a very low efficiency. The recommendation for ALA is 1000-2000 mg per day.
Omega-6 and Omega-9 Essential Fatty Acids
Omega-6 and Omega-9 fatty acids are readily available through sources such as nuts and seeds (cashews, walnuts, pecans, peanuts, sunflower seeds, pistachios, grape seeds, flax seeds), chicken, avocados, olive oil, and all cooking oils.

Omega-6 and Omega-3 Ratio
Excess of omega-6 in the body nullifies the benefits of omega-3. This can lead to inflammation, which can be responsible for heart disease, cancer, obesity, and arthritis. The recommended amount of the omega-6 to omega-3 is 2:1. To meet this ratio, intake of omega-6 can be decreased by reducing the processed and deep-fried foods, and preferring low fat to fat free foods over full fat alternatives. Intake of omega-3 (specially DHA and EPA) can be increased through fish oil supplements. However, a doctor's advise is necessary before starting any supplements.

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