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Omega-3 Fatty Acids Are Essential Nutrients: Dr. Nina Radcliff
Dr. Nina Radcliff For The Press
Omega-3 fatty acids are "healthy fats," essential nutrients that are linked to many great health benefits. Interestingly, "essential" means that your body cannot make them on its own. However, not only does your body need omega-3 fatty acids to function, it also gets great health benefits from them, including those that support your brain as well as your endocrine, respiratory, immune and cardiovascular systems.
Here are key understandings about the power of omega-3s and their health benefits.
Fats are generally classified as "healthy" or "unhealthy" based on the number of bonds — single or double — that connect atoms to one another. Omega-3 fatty acids are "essential" polyunsaturated fats (or what's termed "healthy fats").
Unhealthy fats have only single bonds that create "stiffness" and as a result are solid at room temperature. They're called "saturated" fats.
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Healthy fats have double bonds that make them "softer" or liquid at room temperature. They're called "unsaturated" fats. And the more double bonds a fatty chain has, the healthier it is. They're called "poly-unsaturated" fats. There are three types — omega-3, omega-6 and omega-9 — that play different roles in your body. The number after omega describes its chemical structure (where the double bond is located within the atom).
Your body manufactures omega-9 but cannot manufacture omega-3 and omega-6. Your body can't produce the omega-3's you need to survive, so you need to get them from foods. Most people get an abundance of omega-6 from their diet — not so with omega-3's.
There are three subtypes of omega-3's:
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Eicosapentaenoic acid (EPA)
Docosahexaenoic acid (DHA)
Alpha-linolenic acid (ALA)
Understanding these subtypes will help you make wise choices when you plan what you're eating. There's plenty of good food-specific information online, with more below:
Your body can convert ALA into DHA and EPA (conversion rate is only 15%). Found in plant-based foods (select nuts/seeds/beans) and prevalent in grasses that provide omega-3 fatty acids to grass-fed animals.
DHA, perhaps the most critical of the omega-3's, is also found in meat and dairy products from grass-raised cattle along with leafy veggies and plant-based foods.
EPA is found mainly in cold-water, fatty fish. These serve as building blocks for hormones that impact blood clotting, cell growth and immune function, along with comprising cell membranes, and are essential to keep your body functioning optimally.
Decrease the buildup of fatty plaques within artery walls, clot formation that can block arteries and overall inflammation, all of which contribute to the development of heart disease
Necessary for brain function as well as normal growth and development
Decrease risk of developing diabetes by improving insulin sensitivity
Decrease complications of diabetes such as abnormal heart rhythms and heart attacks. The American Diabetes Association recommends foods rich in omega-3s.
Better performance on tests of cognitive flexibility (ability to switch between tasks), memory and learning skills
Omega-3 intake makes it easier for serotonin — a chemical that carries messages from one brain cell to another and plays an important role in mood — to pass through cell membranes.
A reduced risk of macular degeneration, one of the world's leading causes of permanent eye damage and blindness
Promotes brain health during pregnancy and early life. (If you're pregnant or nursing, and have concerns about mercury/fish, you should discuss the risks versus benefits with your attending obstetrician.)
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Foods high in omega-3 fatty acids:
Fish and other seafood (especially cold-water fatty fish, i.E. Salmon, mackerel, tuna, herring, sardines
Grassfed/grass-finished lean beef
Nuts and seeds (chia, walnuts)
Fortified foods (yogurts, milk, infant formulas)
Shellfish, navy beans, Brussels sprouts, avocados, spinach, soybeans
Eating a variety of omega-3 foods is important for optimal health.
Additionally, Omega-3 supplements have increased in popularity over the decades. I'm a strong proponent that the best way to attain necessary vitamins, nutrients and antioxidants is from the foods and drinks we consume. When we "tease out" a particular component (or chemically compound it) to put it in a pill or capsule, we lose many beneficial effects of the food item, such as fiber, or other antioxidants, vitamins and nutrients. And because dietary supplements do not have the same rigorous requirements that prescription medications do, there is no guarantee of the quality or that you are getting the dosage listed on the label.
Omega-3 fatty acids are an essential dietary component and help maintain proper cell function throughout the body in addition to playing an important role in brain function and mental health. Be vigilant in researching credible sources to maintain omega-3 fatty acids in your diet.
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Dr. Nina Radcliff, of Galloway Township, is a physician anesthesiologist, television medical contributor and textbook author. Email questions for Dr. Nina to editor@pressofac.Com with "Dr. Nina" in the subject line.
This article is for general information only and should not be used for the diagnosis or treatment of medical conditions and cannot substitute for advice from your medical professional.
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7 Fatty Acid-Rich Foods For A Healthy Heart
7 Fatty Acid-Rich Foods For a Healthy HeartBy Chitra Shah
2024-03-17, 20:05 IST
Omega 3 and fatty acids are good for heart health, according to the NCBI study. Here are 7 fruits rich in fatty acids for a healthy heart. Swipe to learn! Soybeans Soybeans and soy products like tofu and tempeh are rich in polyunsaturated fats, fibre, and other nutrients that support heart health.
Chia Seeds Like flaxseeds, chia seeds are high in ALA omega-3 fatty acids, making them a great addition to your diet for heart health.
Olive Oil Extra virgin olive oil is high in monounsaturated fats, which can help to improve heart health.
Walnuts Walnuts contain alpha-linolenic acid (ALA) as well as other heart-healthy nutrients like fibre and antioxidants.
Fatty Fish Salmon, mackerel, sardines, and trout are good sources of omega-3 fatty acids, which can reduce inflammation and lower the risk of heart disease.
Avocado Avocados are rich in monounsaturated fats, which can help lower bad cholesterol levels and reduce the risk of heart disease.
Flaxseeds These tiny seeds are packed with alpha-linolenic acid (ALA), a type of omega-3 fatty acid that promotes heart health.
CONCLUSION You can incorporate these foods into your diet can help promote a healthy heart and reduce the risk of cardiovascular disease. Always consult a healthcare professional before making any changes to your diet.
The Best Nut To Support Your Heart Health, According To A Dietitian
This nut is especially high in omega-3 fatty acids to reduce inflammation and prevent cardiovascular disease.
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Reviewed by Dietitian Maria Laura Haddad-Garcia
Heart disease is the number one cause of death in the U.S. And almost half of Americans have at least one of the three key risk factors, which are high blood pressure, high cholesterol and smoking. However, genetics and lifestyle factors like being sedentary and drinking excessive alcohol can also increase your risk for heart disease. On the other hand, eating a diet rich in fruits, veggies, whole grains, lean proteins and healthy fats can support your heart health and help prevent or manage heart disease.
Related: The #1 Diet to Lower High Blood Pressure, According to Science
Nuts are one of the best sources of protein and fat for heart health. They're chock-full of heart-healthy fats, plant protein, fiber and important micronutrients. Studies have found that eating nuts helps reduce total cholesterol, LDL cholesterol, and triglyceride levels, which helps reduce heart disease risk.
One nut stands out above the rest: walnuts. Walnuts are higher in omega-3 fatty acids than any other nut. These fatty acids are most prominent in fatty fish like salmon, but for people who follow a plant-based diet or those who don't love fish, walnuts are a great option for getting in these essential fatty acids. Plus, they deliver lots of other health benefits. Read on to learn more about what makes walnuts so great for heart health.
The Benefits of Walnuts for Heart Health Rich in Omega-3 Fatty AcidsOmega-3 fatty acids are a type of polyunsaturated fatty acids that help reduce inflammation in the body. Since chronic inflammation is associated with cardiovascular disease, omega-3s may help. Furthermore, the omega-3 fatty acids EPA and DHA can help reduce triglyceride levels, which is important since high triglyceride levels increase your risk for heart disease. While walnuts don't have DHA, they do have some EPA.
Fish and seafood stand out as especially high in omega-3 fatty acids, but walnuts have also been shown to effectively increase omega-3 levels in the body. Out of all the nuts, they have the highest omega-3 content! In fact, a study found that eating about 2 ounces of walnuts for four weeks effectively increased omega-3 fatty acids in the body among participants.
For an extra omega-3 boost, try this Walnut-Rosemary Crusted Salmon.
Good Source of Heart-Healthy FatsEach ounce of walnuts has 18.5 grams of fat, 90% of which is unsaturated fat. Unsaturated fats are a healthy kind of fat that we want to eat more of, and walnuts are a great way to do so. They have 13.4 grams of polyunsaturated fats and 2.5 grams of monounsaturated fats, which can help lower cholesterol levels to help prevent heart disease. Plus, they're lower in saturated fat than most other nuts. Eating these kinds of fats while limiting saturated fats from foods like butter, fatty cuts of meat and dairy can support your heart health.
High in Fiber and MicronutrientsFinally, walnuts are a plant food rich in fiber, micronutrients and antioxidants. Each ounce (about a handful) of walnuts has two grams of fiber, or 7% of the daily value (DV). Fiber is beneficial for reducing cholesterol levels, just like unsaturated fatty acids, yet most Americans don't meet the recommendations for daily fiber intake. Eating more walnuts can help you up your fiber intake.
Furthermore, walnuts have antioxidants, including phytosterols and polyphenols. Some research has shown that walnuts are one of the nuts with the highest polyphenol content. These antioxidants help reduce oxidative stress, inflammation and blood pressure.
This Spinach-Walnut Pesto is packed with antioxidants and goes great with pasta or on a sandwich.
Other Nuts for Heart HealthWalnuts stand out for their omega-3 content, but they're not the only nuts that are great for heart health. Truly, increasing your intake of nuts in general has proven beneficial through decades of research. Here are other nuts to incorporate for heart health:
Pistachios: These have a fun green color and a distinct flavor. They're higher in fiber than walnuts and have an especially high concentration of phytosterols.
Almonds: Almonds are another amazing food for heart health. Studies have found that eating at least 1.5 ounces of almonds a day can help improve blood lipid levels and blood pressure, which are important markers of heart health.
Hazelnuts: Although these are often overlooked, data has found that hazelnuts may improve cholesterol levels thanks to their fiber, unsaturated fat, vitamin E and potassium content. The research on hazelnuts and heart health is fairly limited right now, so it'll be interesting to see what future studies find.
Peanuts: Although technically a legume and not a nut, peanuts are one of the more popular and affordable options out there. If you're a peanut lover, keep enjoying them! They have a similar nutrition profile to other nuts we've mentioned. But they're higher in protein and have a more even ratio of monounsaturated fatty acids to polyunsaturated fatty acids. Some research has found that regularly consuming peanuts is associated with healthier cholesterol levels, which could reduce your risk of heart disease.
Related: The 10 Best Nuts & Seeds Ranked by Protein, According to Dietitians
The Bottom LineNuts are a food group great for heart health thanks to their unsaturated fat, fiber and micronutrient content. Any type of nuts you enjoy will do, but we especially recommend walnuts because of their high omega-3 fatty acid content.
Adding walnuts to your diet doesn't have to be boring; try this Cherry Walnut Overnight Oats for a quick, heart-healthy breakfast.
Read the original article on Eating Well.
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