Omega-3 Fatty Acids - Why are they important?

Omega-3 Fatty Acids - Why are they important? 

To build on the last post about omega-6 fats, people do seem to know about omega-3 fatty acids. I find people know they are essential, but that is about it. They also know that they are in salmon, which is true, but beyond that? Crickets. 

This knowledge may be partly because we health professionals talk about omega-3 and eating salmon but never go much past that. 

So here is the mini-nutrition lesson for today about omega-3 fats in a similar format as the omega-6 article. 

To reiterate, the term essential in nutrition refers to something the human body needs AND cannot make on its own. For example, omega-6 fats and omega-3 fats are considered essential fatty acids.

And despite long-held beliefs, we DO need fat in the diet. Period. But more of a goldilocks approach – not too much, not too little, and just the right types. More specifically, unsaturated fats (like poly- and mono-unsaturated fats). 

Omega-3 fat gets a lot more attention, and there is a reason for it. But first… 

What are Omega-3 fatty acids? 

Like omega-6 fatty acids, omega-3 fatty acids are polyunsaturated fats. 

Polyunsaturated fats are liquid at room temperature when all by themselves. But when in a food source, they will not look liquid. 

For example, the omega-6 fats in sunflower seeds don’t appear liquid since the starch, fiber, and protein that hold the whole package together will make it solid. However, extracting the fat will result in the liquid oil. A solid fat, like beef tallow or butterfat, will remain solid at room temperature even when all by itself. 

Omega-3 fatty acids have some long and difficult to pronounce names, but they are necessary. Omega-3 fats by name are one of those cases when people say, if you can’t pronounce it, don’t eat it; they are just wrong. 

Examples of omega-3 fatty acids include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) – we refer to these as EPA and DHA. These are not the only ones, but just two examples and the ones people will more often hear about (or see on supplement labels – specifically fish oil). 

Another omega-3 fatty acid example is alpha-linolenic acid (AHA), not to be confused with linoleic acid, an omega-6 fat. 

Like omega-6 fats, omega-3 fats get their name because then the first double bond occurs at the THIRD carbon from the omega side of the acid chain. Sometimes naming is just logical.

Why do we need them? 

Omega-3 fatty acids from food sources correlate with positive effects on cognitive (brain) health and heart health. Other potential benefits are mostly related to inflammation, such as possibly helping with joint health and maybe asthma symptoms. Research is ongoing. While we would love to have more definitive answers, researching a single nutrient in humans is challenging. We want to know the long-term effects of a nutrient but cannot see if it is a single nutrient or an overall eating pattern that has a positive or negative impact. 

And the big reason we talk about them a lot and people know about them is because we don’t get enough of them in our diet, especially compared to omega-6 fatty acids. 

We do know that most of us need more – children and adults. And even if you live in a coastal area with a high seafood consumption – it still may not be enough. 

Should you supplement with omega-3s? I don’t know. I do not give supplement recommendations across the board without knowing people and their specific conditions, but research suggests that food sources do have a benefit over supplement sources. 

Where do we find them? 

Most people will answer salmon to this question. So yes, this is true. And there are other seafood sources as well. 

I tell people that “cold-water, fatty fish” is the best choice. And to help people remember, these are often the ones found in a can. Anchovies, oysters, salmon, sardines, and tuna are examples. This reminder does not mean you need to get them canned; it just helps people remember which fish are the better source. 

Now tilapia and haddock also have omega-3 fats, but not as much as the fattier fish. 

I use this chart from SeafoodNutrition.org as a resource.

But what if you cannot eat fish or don’t like fish? 

There are plant sources. Walnuts, chia seeds, flax seeds, flaxseed oil, canola oil, and seaweed tend to top the list.

You can choose eggs that tout omega-3 benefits; however, this will not necessarily provide enough. Eggs naturally have a small amount of omega-3 fats but don’t contribute much. And the ones noted with omega-3s? The chicken's feed is rich in omega-3s, but that won’t always translate to it getting into your eggs. 

And for those who want to know: the recommendations for omega-3 fatty acids are at least 250-500 mg EHA+DHA combined – PER DAY. Ideally, this would be from at least two meals with high omega-3 seafood sources per week and other food sources.