Fatty Acids

Essential fatty acids – you've probably heard about them in television commercials of infant formulas, and what crucial role they play in brain and vision development. Omega 3 fatty acids are among the essential fatty acids the human body needs, which means they are essential to promoting health. However, the body cannot manufacture them, thus, the body has to obtain them from dietary sources such as food and supplements.

There are three main types of omega 3 fatty acids ingested from foods and utilized by the body: alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA). DHA is readily used by the body, for which it converts ALA and EPA into DHA.

Strong Scientific Evidence

There have been extensive studies proving the benefits of omega 3 fatty acids such as reducing inflammation, which can help in preventing certain common chronic diseases most elderly suffer from today like heart disease and arthritis. Omega 3 fatty acids have also been found to significantly lower the levels of triglyceride and cholesterol in the blood, which in turn can lower risks for high blood pressure and heart disease.

In addition, since these essential fatty acids are concentrated in the brain, they appear to have special roles in behavioral and cognitive functions. Many studies have linked vision and nerve problems with a lack of these fatty acids during infancy. Infants who are breastfed should have adequate levels of these fatty acids they derived from their mother.

Scientific evidence is strongest for the benefits of omega 3-fatty acids on heart disease, but it can also have other benefits in managing and for the prevention of high cholesterol, stroke, diabetes, weight loss, osteoporosis, depression, manic depression (bipolar disorder), schizophrenia, attention deficit/hyperactive disorder (ADHD), eating disorders, burns, skin disorders, inflammatory bowel disease, asthma, some cancers, macular degeneration, and menstrual pain.

Dietary And Other Sources Of Fatty Acids

Besides breastmilk, other foods containing omega 3 fatty acids are fish oils, supplements, and plant oils. EPA and DHA can also be found in deep cold water fish such as sardines, mackerel, salmon, halibut, and herring although some agencies have issued a warning as to the mercury-content in these types of fish.

On the other hand, ALA can be found in flaxseed oil, flaxseed, soybeans, soybean oil, canola (rapeseed oil), pumpkin seed oil, pumpkin seeds, perilla seed oil, purslane, walnuts, and walnuts oil. Aside from these dietary sources, these essential fatty acids are also contained in fish oil capsules, which are widely available as supplements.

Trans Fatty Acids (The Bad Fatty Acids)

However, we must take note that not all fatty acids are essential oils. In fact, some fatty acids such as trans fatty acids have detrimental effects on people's health. Trans fatty acids increase total blood cholesterol levels as well as LDL (the "bad" cholesterol), and lower HDL ("good" cholesterol) levels.

Trams fatty acids, in general, are contained within numerous commercially packaged foods. Trans fatty acids from fast food such as French Fries, and a whole lot of other packaged snacks (i.e. microwaved popcorn), some margarine, and vegetable shortening. If you look at the labels of packaged foods carefully, take note of such ingredients as partially-hydrogenated vegetable oils, hydrogenated vegetable oils, or shortening – all these most likely contain trans fatty acids.

Trans fatty were invented by scientists in response to the low shelf life of ordinary liquid vegetable oils used in food production. Hence, "hydrogenated" oils were used in place of liquid vegetable oils, in order for them to withstand the higher demands of commercial food production and have a longer shelf life.

Remember that fats are not entirely harmful to our health. You just need to choose the right kind of food that provides the "good" fats for better health and a happier life.