Fatty acids consist of chains of carbon atoms linked together by chemical bonds. At one end (terminal) of the carbon chain is a methyl group (a group of carbon and hydrogen atoms). The second terminal has a carboxyl group (a group of carbon, oxygen and hydrogen atoms). Chemical bonds between carbon atoms can be single or double bonds. Single bonds have more hydrogen molecules than double bonds. Fatty acids also come in varying lengths: short chain fatty acids contain less than 6 carbons, while long chain fatty acids have 12 or more carbons.
EPA and DHA - two important ones found mainly in some fish. Not only does your body require these fatty acids to function, but they also offer some major health benefits.
How they help your health
Fish oil supplements (EPA + DHA) can prevent stiffness and joint pain. Omega-3 supplements also promote the effectiveness of anti-inflammatory drugs.
Some researchers have found that cultures eating foods with high omega-3s have lower levels of depression. The effect of fish oil supplements on depression has been mixed. More research is needed to see if it can make a difference.
A diet high in omega-3s is a key ingredient in inflammation, asthma. But more studies are needed to show whether fish oil supplements improve lung function or whether a person has to cut down on the amount of medication to control the condition.
Some studies suggest that fish oil can reduce ADHD symptoms in some children and improve their mental skills, such as thinking, remembering, and learning. But more research is needed in this area, and omega-3 supplements should not be used as primary treatment.
Alzheimer's disease and dementia.
Some, but not all, observational studies suggest that high diets in LC omega-3s are associated with reduced risk of cognitive decline, Alzheimer's disease, and dementia [126,127]. Because DHA is an essential component of the cellular membrane phospholipids in the brain, researchers hypothesize that LC omega-3s may protect cognitive function within the brain by helping to maintain neuronal function and cell-membrane integrity . . This hypothesis is supported by findings from case-control studies indicating that patients with Alzheimer's disease have lower serum levels of DHA than cognitively healthy people [128,129]. Low serum DHA levels are also associated with greater cerebral amyloidosis (a buildup of protein deposits called amyloids) in healthy older adults, while higher DHA is associated with increased brain innervation .
Researchers have hypothesized that high intake of omega-3s from foods or supplements may reduce the risk of cancer due to their anti-inflammatory effects and ability to inhibit cell growth factors . However, the results of observational studies have been inconsistent and differ by other factors including cancer site and gender and genetic risk.
Dry eye disease
Approximately 14% of adults in the United States have dry eye disease, a chronic condition with reduced tear volume and quality ocular surface swelling and damage, causing discomfort and visual impairment [153,154]. Older women, in particular, are at greater risk of dry eye disease than other groups, possibly due to hormonal changes that affect tear-causing glands . Researchers have hypothesized that omega 3s — specifically EPA and DHA — may reduce the risk of dry eye disease and relieve its symptoms due to its anti-inflammatory activity, and many patients may experience artificial tears and other Take medications as adjunctive treatments.
A systematic review and meta-analysis of 10 prospective prospective studies during pregnancy and 5 randomized clinical trials on omega-3s found inconsistent results in childhood allergic disease (eczema, rhino-conjunctivitis, and asthma) . Gone. Although the authors could not draw firm conclusions because of the diversity of studies and their results, they concluded that LCs overall were "suggestive" of a protective relationship between high maternal cases of omega-3s / fish and symptoms of allergic disease. In children. The authors of the Cochran Review, which included eight LC omega-3 supplementation trials, concluded that there is limited evidence to support the use of LC omega-3 supplements by women during pregnancy and / or lactation for allergic disease in their children Reduce the risk.
Where to get Omega-3 Fatty Acids
When possible, try to get omega-3 fatty acids from foods instead of supplements. Aim to eat non-fried, oily fish high DHA and EPA omega-3 fatty acids at least twice a week.
Omega-3 Fish Sources Fatty, oily fish is an excellent source of DHA and EPA, the two major types of omega-3 fatty acids.
The Best sources of these fatty acids. For each fish below
Omega-3 fatty acids have many health benefits.Mackerel is a small, fatty fish that people usually eat for breakfast.
A serving of mackerel includes:
0.59 grams of DHA
0.43 grams of EPA
Mackerel is best source selenium and vitamin B-12.
Salmon fish is one of the most popular and highly nutritious types of fish available. There are many differences between wild and agricultural salmon, including some changes in omega-3 content.
A service of farmed salmon includes:
1.24 grams of DHA
EPA's 0.59 grams
A service of wild salmon includes:
1.22 grams of DHA
0.35 grams of EPA
Salmon also contains high levels of protein, magnesium, potassium, selenium, and B vitamins.
Seabass is a popular Japanese fish.
A serving of CBase includes:
0.47 g of DHA
0.18 grams of EPA
Seabass also provides protein and selenium.
Oysters is a favorite shellfish that serve as a restaurant appetizer or snack.
A serving of oyster includes:
0.14 grams of ALA
0.23 g of DHA
0.30 grams of EPA
Oysters are also rich in zinc and vitamin B-12.
Sardines are small, oily fish that people can buy in cans and eat as a snack or appetizer.
A serving of canned sardines includes:
0.74 g of DHA
0.45 g of EPA
Sardines are also a good source of selenium and vitamins B-12 and D.
People around the world eat shrimp as an appetizer and a component of many meals.
A serving of shrimp includes:
0.12 g of DHA
0.12 grams of EPA
Shrimp is also rich in protein and potassium.
Rainbow trout are one of the most popular and healthiest types of fish.
One of the trout includes:
0.44 g of DHA
0.40 grams of EPA
In addition to omega-3s, trout are a good source of protein, potassium, and vitamin D.