Spotlight: Omega 3-s

No doubt you've heard about Omega-3s ... yet another important component to aid you in your quest for wellness.  But like many people, you've probably wondered, what are Omega-3 fatty acids and why are they important?   Although we usually shy away from anything associated with the word fat, you should be aware that there are both "good-for-you fats" and "bad-for-you fats."  Omega-3s fall under the "good" category (as opposed to saturated fats and trans fats).  Knowing some of the research findings on Omega-3s and the role these nutrients play in your overall health might inspire you to add them to your wellness regimen.

Omega-3s, formally known as Omega-3 fatty acids, are a type of polyunsaturated fat and can be divided up into two categories:  Long-chain Omega-3s and short-chain Omega-3s (although you should note that the "short-chain" Omega-3s are by no means short -- they're just shorter, at 18 carbons, than their cousins the "long-chain" which contain up to 22 carbons) .  The short-chain Omega-3s tend to be found in plant sources (such as flaxseed oil) and the long-chain Omega-3s are commonly found in fish.  Short-chain Omega-3s are considered "essential" and must be obtained in the diet since the body cannot make them on its own.  Given a supply of these Omega-3s, the body can extend them to create even longer chains, but not very efficiently.  This is important, because when it comes to things like cardiovascular health and cognitive function, longer may be better; hence the importance of including the long-chain Omega-3s directly into your diet through consumption of fatty fish or fish oil supplements.

Studies have shown that the long-chain Omega-3s from fish or fish oil supplements may help to prevent irregular heart beat, reduce plaque inside artery walls and decrease blood clotting.  These fatty acids have very long names and are best known by their abbreviations, EPA and DHA.

In addition to being one of your cardiovascular system's best friends, research suggests that the addition of long-chain Omega-3s to your diet may support cognitive function, help maintain a strong immune system and reduce the risk of diabetes.  There is also the potential for many other health benefits because of their ability to modify the body's inflammatory response.

To get a healthy amount of the long-chain Omega-3s, you should try to consume three-ounce portions of oily fish such as mackerel, salmon and tuna at least twice weekly, or take Omega-3 DHA/EPA fish oil supplements daily. 

If you don't like fish -- which is the best food source for EPA and DHA -- you can still reap some of the benefits by incorporating the short-chain Omega-3s from plant foods into your diet, by eating foods such as:

• Flax
• Flaxseed oil
• Soybeans
• Tofu
• Walnuts

But let's face it -- we don't all get enough of the foods listed above, and unless you're a true "fishie," it's difficult to get an adequate amount of long-chain Omega-3s from food alone. A fish oil supplement can fill that gap, and many products are specially processed or specially coated to eliminate any fishy smell.  Some people who may especially benefit from taking fish oil supplements are:

• Vegetarians, who may not consume fish.
• People who don't like fish.
• Expectant mothers may benefit from long-chain Omega-3 fatty acids during pregnancy to aid in the neurological development of their fetus.