Omega 3 fatty acids (commonly referred to as omega 3 fats) belong to the essential fatty acids group. Along with omega 6, omega 3 fats form polyunsaturated fats. Omega 3 fats cannot be manufactured within the body and have to be obtained through food. The 3 most commonly talked about omega 3 fats are ALA, EPA and DHA. Although ALA can be converted to EPA and DHA in the body, the conversion is thought to be insufficient and therefore, food sources are recommended for all omega 3 types.
Omega 3 fats have immense health benefits. Along with omega 6, omega 3 are important for the structure of cell membranes. In other words, increase in the intake of omega 3 fats helps to increase the omega 3 content of red blood cells, immune cells, cardiac cells, etc. Omega 3 fats are believed to have a positive effect on heart health. They help to reduce the level of serum triglycerides, which is an independent risk factor for heart disease. Higher intake of omega 3 fats is associated with a lower risk of metabolic syndrome. Some studies also suggest that omega 3 fats may have neuroprotective effects.
In the last few decades, diets have tilted more towards omega 6 fats, laying less emphasis on omega 3 fats. Decreased intake of omega 3 fats in the diets of Indians is believed to have increased the risk of inflammatory diseases. Therefore, emphasis is now being laid on the importance of omega 3 fats and maintaining a healthy ratio of omega 6 : omega 3, which should not be greater than 10:1 and preferably 5:1.
Recommendations for omega 3 fats is in the range of 0.5% to 2% of the total energy intake per day. For example, chia seeds contain about 5 g of ALA in 1 ounce of seeds. In a 2000 calorie diet plan approximately 1 g to 4.5 g of omega 3 fats would be beneficial. So, approximately 5.6 g to 25 g of chia seeds will provide the required amount of omega 3 fats. The quantity will vary according to the total energy intake of an individual.
It’s safe to say that omega 3 fatty acids play an important role in human health.