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We need fats from food to maintain healthy skin and hair, insulating body organs against shock, keeping body warm, and optimising healthy cells growth.

 

Types of fats

There are two kinds of fats – saturated and unsaturated. Most food we eat have both saturated and unsaturated fats. Saturated fat is no good. Unsaturated fat is healthier, and it is found in monounsaturated and polyunsaturated forms.

 

Fatty acids are ‘good’

Fatty acids are produced when fats are broken down. They are ‘good’ fats. They are used for energy by cells in the body, and moving oxygen in the blood all over the body.

 

The human body can’t produce two fatty acids – alpha-linolenic acid (ALA), a type of omega-3 fatty acids and linoleic acid (LA), a type of omega-6 fatty acids. These two are ‘essential’ fatty acids – what the body needed. The body needs essential fatty acids to function properly and they are best for children’s growth.

 

Omega-3 is essential

Better known omega-3 fatty acids, also called polyunsaturated fatty acids (PUFA) are ALA, EPA and DHA. ALA lowers the risk of cardiovascular disease. In the body ALA converts to EPA and DHA.

 

EPA and DHA are found in oily fish. EPA is also found in breast milk. EPA is beneficial in mental conditions from studies done. DHA is good for the heart as well as the brain.

 

It is recommended that we eat fatty or oily fish at least twice a week. Fish such as salmon, mackerel, halibut, trout, herring, sardines and tuna are high in protein, EPA and DHA.

 

Eating soybeans, canola, pumpkin seed, walnut and flaxseed, and their oil products is also good as they contain ALA. We can also take supplements in the form of liquids or solids to compliment the intake.

 

Omega-3 is good for…

Medically wise, omega-3 fatty acids have been extensively researched to help in many health conditions, with heart disease the strongest contender.

 

Other conditions that benefit from omega-3 are high cholesterol, high blood pressure, diabetes, weight management, arthritis, osteoporosis, depression, bipolar disorder, schizophrenia, attention deficit/hyperactivity disorder (ADHD), anorexia nervosa, burns management, skin disorders, inflammatory bowel disease (IBD), asthma, macular degeneration, colon cancer, breast cancer, prostate cancer, as well as a multitude of other infections and conditions like autism, ulcers, migraine, emphysema, psoriasis, glaucoma, Lyme disease, lupus, arrhythmias, multiple sclerosis, panic attacks and menstrual cramps.

 

But don’t ‘overdose’

Don’t take too much omega-3 fatty acids. It can cause excessive bleeding, and it is cautioned for people who bruise easily, have a bleeding disorder, or are taking blood-thinning medications.

Acceptable intake of omega-3 fatty acids for adults is 1.6g per day for men and 1.1g per day for women. As for fish oils, US Food and Drug Administration recommends less than 3g per day from oily fish and less than 2g per day from supplements.

 

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