The omega-3s are polyunsaturated fatty acids (PUFAs) that are important for optimal health. PUFAs have two or more double bonds which make them more flexible than monounsaturated fatty acids and saturated fat. This also makes them more instable and they easily go rancid. Vitamin E and other antioxidants can protect the oil from oxidation. Omega-3s are also called essential fatty acids (EFAs) which means that the body can not create them, thus, they must be included in our food.
There are both short-chain and long-chain omega-3s. The long-chain EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are derived mainly from fish and other seafood. DHA is very important for the brain development in fetus and young children. EPA appears to be good for the mood and the production of good eicosanoids (external link).
Vegetarian and vegan diets are often absent of EPA and DHA which could have negative health effects. Be also aware that both farmed and wild fish, as well as supplements may contain contaminants, such as mercury and PCBs. Read more about fish and contaminants (external link).
EPA and DHA are important parts of the cell membranes which mainly should consist of omega-3s. The function of our cells is very important for optimal health. If there are not enough omega-3s in our body, then other types of fat will be used in the cell membranes, such as saturated fat, which hardens the cells and compromises their function.
The short-chain ALA is found in flaxseed oil, canola oil and walnuts. The body can convert ALA into EPA and DHA, but this conversion appears to be inefficient. It is not fully known whether or not ALA has positive health effects on its own, or only through its derivatives EPA and DHA.
Flaxseeds are rich in ALA but also contain cyanogenic nitrates and linamarin which are toxic in high amounts. It is not recommended to eat more than 1-2 tablespoons of flaxseeds per day because of this. Flaxseed oil, however, does not contain these toxins.
If you don’t like fish there are many supplements on the market. High quality supplements contain antioxidants to protect the omega-3s from oxidation. It is difficult to know which brand to chose and a good start could be to look for independent fish oil tests, or ask a health care professional for advice.
There are many studies about fish oil indicating that these essential fatty acids could reduce risk of cardiovascular disease, arthritis, alzheimer, inflammation, ADHD, cancer, bipolar disorder and depression. Read more about this at omega-3.se (external link).
Omega-3s could interact with some types of medication such as warfarin. Read about this at the University of Maryland Medical Center (external link).
Glad to see there is some information coming out about omega 3’s and how they can reduce arthritis.