Omega-3 Fatty Acids: Sources and Benefits

Flashcards covering key concepts regarding Omega-3 fatty acids, their types, sources, health benefits, and associated research.

Omega-3 Fatty Acids

Essential fatty acids that the body cannot synthesize and must be obtained through diet or supplementation.

Types of Omega-3 Fatty Acids

The three types are Alpha-linolenic acid (ALA), Eicosapentaenoic acid (EPA), and Docosahexaenoic acid (DHA).

ALA

Alpha-linolenic acid, a major essential fatty acid, serves as a substrate for synthesizing omega-3 long-chain polyunsaturated fatty acids.

Health Benefits of Omega-3

Includes increased HDL cholesterol levels, decreased blood pressure, lowered risk of heart disease, and decreased inflammation.

Eicosanoids

Signaling molecules derived from polyunsaturated fatty acids that play roles in inflammation, blood clotting, and immune response.

Sources of ALA

Flaxseed oil, walnuts, flaxseeds, canola oil, and green leafy vegetables are major sources of Alpha-linolenic acid.

Sources of DHA and EPA

Fatty fish such as salmon, mackerel, and sardines are rich sources of DHA and EPA.

Conversion of ALA to EPA and DHA

ALA can be synthesized into other omega-3 fatty acids, including EPA and DHA.

Omega-3 and Cardiovascular Disease

Consumption of fish and omega-3 fatty acids is associated with lower rates of heart disease.

RDA vs AI

Recommended Dietary Allowances (RDA) and Adequate Intakes (AI) are used to guide nutrient intake, but not enough evidence currently exists to establish RDAs for omega-3.

DHA's Role in the Brain

DHA is crucial for brain cell structure and function and is linked to cognitive decline when intake is insufficient.

Recommended Intake of Omega-3

The Adequate Intake for omega-3 fatty acids is set between 1.1-1.6 g for adults.

Omega-3 Fatty Acids and Cancer

The relationship between omega-3 consumption and cancer is unclear, showing mixed results across different studies.

Omega-3 and Inflammatory Diseases

Omega-3 fatty acids can reduce symptoms of rheumatoid arthritis and other inflammatory conditions.

Omega-3's Influence on Mental Health

Fish consumption relates to lower risks of depression, and omega-3 fatty acids may be effective in treatment.

Quality of Omega-3 Supplements

When buying supplements, it's important to check for EPA/DHA content and mercury levels.