Omega-3 fatty acids in foods

Polyunsaturated fatty acids, especially omegao3 fatty acids, have taken priority in the field of lipid nutrition in terms of components recommended for maintenance of a healthy lifestyle.

The most common omega-3 fatty acids are α-linolenic acid (18:3) found mainly in plants and eicosapentaenoic acid (20:5) and docosahexaenoic acid (22:6) found almost exclusively in aquatic animals.

The smallest number of the omega-3 fatty acids α-linolenic acid is an essential fatty acid is the building block for all other longer chain omega-3 fatty acid.

It occurs in certain plants, pumpkin seeds, and walnuts. Flaxseed oil and fish oil are used as supplemental sources.

EPA is generally associated with cardiovascular protection and has been reported to have strong anti-inflammatory, anti-thrombotic, anti arrhythmic and antiatherogenic effects.

The main sources of omega-3 fatty acids for the general population are from vegetable oils and fish. Omega-3 from vegetable sources is generally in the form of shorter 18 carbon chain α-linolenic acid (ALA).

Vegetable oils, like soybean and canola and other seeds, like flaxseed, walnut, and chia, are the common sources of short chain omega-3 fatty acids. The longer chain moega-3 fatty aciids, EPA and DHA are obtained primarily from cold-water fish.

Fish and fish oils are enriched in EPA and DHA seem to lower the risk of heart attack by lowering blood cholesterol.

The American Heart Association recommends that everyone eat at least two servings of fish every week. Norwegian researchers show that blood level of pro-inflammatory chemicals dropped in those eating fish rich in omega 3 fatty acids.
Omega-3 fatty acids in foods