Omega-3 Fatty Acids
Omega fatty acids, which include omega-3, omega-6, and omega-9 fatty acids, are considered "good" fats. They play a critical role in the formation of cell membranes, proper brain development and function, and the regulation of various body functions including blood pressure, immune responses, and inflammation.
Omega-3 fatty acids are the most difficult of the fatty acids to acquire, but they play a critical role in cognitive and behavioral function. Infants who do not get enough omega-3 fatty acids from their mothers during pregnancy are at risk for developing vision and nerve problems. Omega-3 fatty acids reduce inflammation and help lower the risk of chronic diseases such as heart disease, cancer, and arthritis.
Maintaining the proper balance of omega-3 to omega-6 fatty acids is important for good health. Although experts disagree on what that balance should be, most believe we should be getting somewhere in the neighborhood of a 3-to-1 ratio of omega-6 to omega-3 fatty acids. Most Americans get closer to a 20-to-1 ratio. This excessive intake of omega-6 causes inflammation and many chronic conditions that result from such inflammation.
Symptoms of omega-3 fatty acid deficiency include fatigue, poor memory, mood swings, depression, dry skin, and poor circulation.
It is difficult to get too much omega-3 fatty acids from natural food sources, but taking supplemental omega-3 in doses exceeding 3 grams per day may put you at risk of excessive bleeding or hemorrhagic stroke. This is especially true for people who suffer from a bleeding disorder or who take blood-thinning medications.
Omega-3 fatty acids are necessary for the production of omega-9 fatty acids. If you suffer from an omega-3 deficiency, you may also be low in omega-9s.
See also Fats.
Health Benefits of Omega-3 Fatty Acids
| Blood | Prevents excessive blood clotting. |
| Concentration/Learning | Required for proper brain development in the fetus and through childhood. A deficiency can lead to an inability to focus and concentrate. |
| Eyes/Vision | May reduce the risk of glaucoma. Numerous studies have shown an association between Omega-3s and a reduced risk of age-related macular degeneration, the leading cause of vision loss in older people. |
| Hair | A deficiency can lead to brittle, dull hair. |
| Heart | Reduces risk of coronary disease by reducing the amount of cholesterol in the bloodstream, and preventing hardening of the arteries. |
| Hormone Balance | Helps maintain hormone balance. |
| Joints | Reduce inflammation that causes joint pain. |
| Memory | Reduces future risk of memory loss and dementia. |
| Mood | A deficiency can cause depression, especially in pregnant women because the fetus will take all available Omega-3s for brain development. |
| Nails | A deficiency can lead to brittle nails. |
| Sexual Function | Stimulate the production of sex hormones. |
| Skin | A deficiency can cause dry itchy skin. |
| Weight Loss | Reduces risk of obesity. Helps regulate food intake, body weight, and metabolism. |
Food Sources of Omega-3 Fatty Acids
| Flax Seed Oil | 7196 mg | N/A | Long touted as one of the best non-animal sources of Omega-3 fatty acids. |
| Flax Seeds | 3194 mg | N/A | |
| Walnuts | 2565 mg | N/A | Contain a healthy ratio of omega-3 to omega-6 fatty acids. |
| Black Olives | N/A | N/A | |
| Hemp | N/A | N/A | Contains a healthy ratio of omega-3 to omega-6 fatty acids. |