The omega-3 fatty acids in our diet

Omega-3 fatty acids belong to polyunsaturated fatty acids and are an essential nutrient for human health. More specifically, ω-3 polyunsaturated fatty acids belong to the category of "good fats" and have been recognized as particularly beneficial for heart health.

We need omega-3 fatty acids for a large number of physiological functions in our body, and since the human body cannot synthesize them all, we must obtain them from food.

Types of omega-3 fatty acids and food sources:

Alpha linolenic acid (ALA– alpha linolenic acid): found in plant-based foods e.g. flaxseed oil, soybeans, walnuts and their oils, and canola oil, also found in green vegetables, such as salad greens, spinach, kale, and Brussels sprouts.

Eicosapentaenoic acid (EPA – eicosapentaenoic acid):  found in oily fish and seafood

Docosahexaenoic acid (DHA – docosahexaenoic nacid): found in oily fish and seafood

Cold water fish have the highest concentration of the polyunsaturated EPA and DHA. It is recommended to eat 2 servings per week of salmon, tuna, herring, lake trout, sardines, and other fatty fish.

The human body can also convert some ALA into EPA and DHA.

Health benefits of consuming omega-3 fatty acids

• reduce the production of triglycerides in the liver.
• reduce the production of substances involved in inflammation.
• reduce the adhesion of platelets that lead to the formation of clots. they reduce the viscosity of the blood and increase the supply of oxygen to the tissues.
• lower blood pressure in people with mild AF.

Research shows that ω3 fatty acids have a protective role in cardiovascular diseases and possible heart attack. New research shows the potential benefits of these fatty acids against some forms of cancer (e.g. prostate), and others autoimmune diseases, such as rheumatoid arthritis. They also appear to contribute to good brain function, delay its manifestation Alzheimer's disease and increase the ability to learn and concentrate in childhood.

According to most research data, in the context of a balanced diet and healthy lifestyle, the daily consumption by healthy individuals 250 mg of fatty acids (EPA, DHA), contributes to the maintenance of heart health. This amount can be covered by a portion of oily fish (e.g. salmon), or 1 tablespoon of vegetable oil in a salad or meal, or a handful of walnuts or flaxseed with oats at breakfast. Also, there are now commercially available foods enriched with ω-3 fatty acids, such as eggs, milk, etc.

Make no mistake that a diet based on moderation and variety is fundamental to good health, provides a more complete diet, and is more beneficial overall than a diet based on just a few foods.