Omega-3 Fats in the Diet: Facts, Benefits, and Natural Sources

This article discusses the importance of Omega-3 fatty acids in maintaining a healthy diet. It covers the classifications of Omega-3, natural sources of Omega-3, nutritional studies, and the health implications of Omega-3 deficiency. The article also discusses the use of Omega-3 supplements and the importance of maintaining a balanced diet. The subject matter is relevant to health and nutrition courses.

Running head: OMEGA-3 FATS IN THE DIET
Omega 3 fats in the diet
Name of the Student:
Name of the University:
Author Note:

1OMEGA-3 FATS IN THE DIET
Omega 3 - Facts and Benefits to live a Healthy Life
Fats are one of the most important components of any healthy diet that maintain various body
functions of a living organism. Health benefits of Omega-3 and Omega-6 are endless, that
enable it to be incorporated in every prescribed diet chart. In order to discuss the omega-3,
the fatty acid is another essential concern. Since 19th century Fish oil has been used in
England and other European countries for its variety of health benefits. A healthy amount of
fish oil consumption has been proven highly beneficial in Greenland. It has been identified
that high amount of fish oil consumption has significantly reduced the frequency of heart
disease among citizens. Henceforth, numerous natural resources that can be incorporated into

2OMEGA-3 FATS IN THE DIET
daily diet chart in order to maintain the healthy amount of omega-3 consumption instead of
using medicated supplements.
Classifications of Omega-3
Omega 3 fatty acids are extremely important for health, while it cannot be produced within
the human body. Therefore, the classification of Omega- 3 has to be identified. Two of the
most commonly founded components are Eicosapentaenoic acid (EPA) and Docosahexaenoic
acid (DHA). These acids are not easily found in the fish sources like sardines and salmon
(Calder 2015). In addition, the last one is Alpha-linolenic acid or ALA, which can be found
in the plant sources like seeds and nuts. In spite of available sources, supplementations are
often used in daily life for fulfilling the Diet gap. However, the best way is to consume
Omega-3 rich food rather than the supplements. It has been researched that Human body is
capable of converting ALA into EPS and DHA. It is true that EPA and DHA is most
preferable but those who cannot consumer fish they can add seeds and nuts in their meal for
fulfilling their diet gap (Kang, Grodstein, and Manson 2015). In this context, people might
have a question that “Do Omega-3 Food items make any difference?”
Nutritional study on Omega-3 sources
Identify the natural resources of omega-3 fatty acid is crucial to make a healthy diet plan.
Mackerel, Shad, Salmon, whitefish and Bass are the massive source of Omega-3. In these
sources, the amount of fatty acid ranges from 1567 mg to 3367mg. Vegetarians also have the
opportunity to fulfil their needs through consuming ALA-rich vegetables. These vegetables
are Chia Seeds, Flaxseed, broccoli, Hemp Seeds, Grape leaves and Spinach. In this case, the
fatty acid amount is ranged from 961 mg to 8543 mg (Koh 2017). Therefore, there is the
maximum amount of sources, which could be added to the daily diet to maintain healthy
well-being.

3OMEGA-3 FATS IN THE DIET
Previously it was believed that the nutrition rich diet of omega 3 could be the cause of
healthier and longer life. Plant sources could be adequate, but maximum fatty acid amount
and antioxidants could be lost during the purifying process. These factors are still in the
debate, but now the topic is to deal with nutrient-dense diet, where Omega 3 is required. In
order to address this question, the issues and consequences regarding the deficiency of
Omega-3 fatty acid have to be clarified.
Importance of Omega-3
The term ‘malnourished’ is primarily considered to be a cause while, people are unwell, pale
and underweight. However, this conception is not necessary for all cases. The absence of
vital nutrients from the regular diet can lead to severe health consequences. For the
Australian malnourish and overweight is not a new factor. In this context, Omega-3 acids
play the crucial role in the brain development (Meyer 2016). Omega-3 also maintains the
cardiovascular health by lowering blood pressure, cholesterol, and plaque in the arteries.
Omega-3 has a significant anti-inflammatory impact, which could lower the risk of possible
chronic diseases regarding bone’s and tissue’s health. For men required amount is 160 mg,
and for adult women, this amount is 90 mg. Omega-3 also prevents diabetes Stabilizing blood
sugar levels and insulin. During lactating and pregnancy state Omega-3 is a very important
component. According to various studies in Australia, Omega-3 has been identified for
improving various mental conditions, such as depression, anxiety and others (Grant et al.
2013). Omega-3 is also used to treat various digestive disorders like ulcerative colitis. As
reported by the National Heart Foundation recommends the consumption of Omega-3 food at
least twice a week to avoid such health issues in future (Srednicka-Toberet al. 2016).
According to various cancer research and studies conducted globally, Omega-3 has been also
found to reduce the risk of cancer. Moreover, omega-3 is a widely used component for
improving the skin conditions and appearance.

4OMEGA-3 FATS IN THE DIET
Omega-3 supplements and the diet gap
Omega-3 is present less amount in the plant foods.It is important for the vegetarians to
understand the requirement of Omega-3 rich diet in their body. It is true that the plant food
source contains little amount of ALA, a shorter chain of Omega-3 (Nguyen et al. 2014).They
can take hemp seeds, flaxseed, chia and walnuts. These sources are equally beneficial as the
direct sources, but there is much variation among people to maintain their dietary needs.
Therefore, they can take supplements to fulfil their requirements as per the advice of a
dietician, doctor or other health professional. There is no proper side effect of these
supplements, but medical advisers have to prescribe those as per the required level (Patrick
and Ames 2015). Otherwise, the excessive consumption of the same can lead to severe health
consequences. Omega 3 and Omega 6fatty acids are essential and integral part of the diets but
it should be consumed in balance. Excessive intake of supplement could be the cause of
imbalanced nutrient status or other side effects. Therefore, consuming essential components
like omega-3 fatty acids can be consumed through various natural resources instead of using
the medicated supplements.
Health implications
Omega-3 fatty acids are related to the optimal function of the neuron, and it improves nerve
transmission. In many cases, research studies have suggested that this acid can boost the level
of dopamine and serotonin (Saberet al. 2017). These hormones are required to decrease the
depression level. In the various clinical trials, people have been treated with Omega-3 fatty
acids, and a positive result is displayed for reducing the risk of depression. It also benefits the
skin. Psoriasis is the type of skin disease that causes acute inflammation, scales and redness.
In this case, Omega-3 can suppress this issue of skin inflammation. New research studies
explain why it is important to recognise the impact of Omega-3 in cancer cells. There is also

5OMEGA-3 FATS IN THE DIET
epidemiological evidence, which displays that men are at lower risk of Prostate cancer
through consuming more fish. Omega-3 supplementation is useful for resolving the issues of
other inflammatory diseases like ulcerative colitis, rheumatoid arthritis as well as Crohn’s
disease.
From this discussion, it can be said that Omega-3 deficiency is a major issue that could create
serious concerns about the health like depression and other disorders. In Australia, a huge
number of patients are experiencing such problems due to excessive use of Omega-3
supplements instead of incorporating omega-3 consisting foods in their regular diet plan.
They can fulfil their dietary gap with the help of the plant and supplement sources. However,
the proper advice is required to resolve the issues of imbalance of Omega-3 because it creates
inflammation issues. Therefore, natural diet is safe rather than the supplementary products.
Natural resources of omega-3 can be included in regular diet chart to reduce the risk of
obesity, cardiovascular disease and diabetes. Everyone who wants to have a healthy life has
to consume the omega-3 fatty acids and other omega groups maintaining the accurate ratios
as per the guidance of an expert.

6OMEGA-3 FATS IN THE DIET
Reference list
Calder, P.C., 2015. Marine Omega-3 fatty acids and inflammatory processes: effects,
mechanisms and clinical relevance.BiochimicaetBiophysicaActa (BBA)-Molecular and Cell
Biology of Lipids, 1851(4), pp.469-484.
Grant, R., Guest, J., Bilgin, A., Morris, M., Garg, M. and Pearce, R. (2013). Suboptimal
omega-3 levels in Australian adolescents. Journal of Child Health and Nutrition, 2 (4), pp.
309-315.
Kang, J.H., Grodstein, F. and Manson, J.E., 2015.Cognitive substudy of the vitamin d and
omega-3 trial (VITAL-Cog): Design of a large randomized trial of omega-3 and vitamin d
supplements in relation to cognitive change. Alzheimer's & Dementia: The Journal of the
Alzheimer's Association, 11(7), p.P608.
Koh, K.K., 2017. Letter by Koh Regarding Article,“Effect of Omega-3 Acid Ethyl Esters on
Left Ventricular Remodeling After Acute Myocardial Infarction: The OMEGA-REMODEL
Randomized Clinical Trial”. Circulation, 135(2), pp.e9-e10.
Meyer, B. J. (2016). Australians are not meeting the recommended intakes for Omega-3 long
chain polyunsaturated fatty acids: results of an analysis from the 2011-2012 National
Nutrition and Physical Activity Survey. Nutrients, 8 (3), pp. 111-112.
Nguyen, L.N., Ma, D., Shui, G., Wong, P., Cazenave-Gassiot, A., Zhang, X., Wenk, M.R.,
Goh, E.L. and Silver, D.L., 2014. Mfsd2a is a transporter for the essential omega-3 fatty acid
docosahexaenoic acid. Nature, 509(7501), p.503.
Patrick, R.P. and Ames, B.N., 2015. Vitamin D and the omega-3 fatty acids control serotonin
synthesis and action, part 2: relevance for ADHD, bipolar disorder, schizophrenia, and
impulsive behavior. The FASEB Journal, 29(6), pp.2207-2222.

7OMEGA-3 FATS IN THE DIET
Saber, H., Yakoob, M.Y., Shi, P., Longstreth, W.T., Lemaitre, R.N., Siscovick, D., Rexrode,
K.M., Willett, W.C. and Mozaffarian, D., 2017. Omega-3 Fatty Acids and Incident Ischemic
Stroke and Its Atherothrombotic and Cardioembolic Subtypes in 3 US
Cohorts. Stroke, 48(10), pp.2678-2685.
Srednicka-Tober, D., Baranski, M., Seal, C.J., Sanderson, R., Benbrook, C., Steinshamn, H.,
Gromadzka-Ostrowska, J., Rembialkowska, E., Skwarlo-Sonta, K., Eyre, M.D. and Cozzi,
G., 2016.Higher PUFA and omega-3 PUFA, CLA, α-tocopherol and iron, but lower iodine
and selenium concentrations in organic milk: A Systematic Literature Review and Meta-and
Redundancy Analyses. British Journal of Nutrition, 115(6), pp.1043-1060.
Twining, C.W., Lawrence, P., Winkler, D.W., Flecker, A.S. and Brenna, J.T., 2017.Taking
the short-or long-chain route: conversion efficiency of alpha linolenic acid to long-chain
omega-3 fatty acids in aerial insectivore chicks. bioRxiv, p.155499.