Omega−3 fatty acid

Some oils help our bodies grow.

We find these oils in fish and seeds. They are very good for us.

One type is in walnuts and seeds. Another type is in fish. Tiny things in the water help fish make these oils. Our bodies can turn some oils into others. This helps our brains and eyes work well.

Eating these foods helps us stay healthy.

Omega-3 fatty acids are special oils found in nature.

They are very important for our health. Most animals cannot make these oils on their own. This means we must get them from the food we eat. We call these "essential" because our bodies need them to work.

There are three main types of these oils. The first is ALA. You can find ALA in plants like flaxseeds and walnuts.

The other two are EPA and DHA. These are found in fish and algae.

Fish get these oils by eating tiny things in the water.

Our bodies can use ALA to make EPA and DHA. This happens through a set of steps. The body adds more links to the oil chain to make it longer.

However, our bodies are not very good at this. We convert less than 5% of ALA into the longer types. DHA is very important for the brain and eyes.

In Canada, experts say DHA helps children grow. It helps their brains, eyes, and nerves work well.

Omega-3 fatty acids are special types of oils found in nature.

They are very important for how our bodies work. These oils are part of a group called polyunsaturated fatty acids. This means they have more than one double bond in their structure. Scientists name them based on where these bonds are located. The name "omega-3" comes from a bond near the end of the chain.

These fats are vital because they help build cell membranes. They are also important for human physiology and animal metabolism. Without them, living things can face serious health problems.

There are three main types of these fats that humans need. The first is called ALA, or alpha-linolenic acid.

ALA is a short-chain fat found in plants like flaxseeds and walnuts. The other two are EPA and DHA.

These are long-chain fats found in algae and fish. Fish get these oils by eating marine algae and phytoplankton.

Our bodies can turn ALA into EPA and DHA. This happens through two steps called desaturation and elongation. Desaturation adds new double bonds to the chain. Elongation makes the carbon chain longer. This process is not very efficient in humans. We often convert less than 5% of ALA into the longer forms.

People have been studying these fats for a long time. In 1929, George and Mildred Burr discovered they were critical to health.

They noticed that a lack of fatty acids caused life-threatening problems. Because of this, they called them "essential fatty acids." Since the 1980s, interest in these fats has grown a lot. Researchers found they help form the framework for cell membranes. On September 8, 2004, the U.S. FDA gave EPA and DHA a special status. This status says research shows they may reduce the risk of heart disease. This was an update to their earlier advice from 2001.

There are many specific facts about these oils and their uses. DHA is found in very high amounts in the human brain.

In Canada, experts say DHA supports the development of eyes and nerves in young children. Since 2002, the FDA has approved four fish oil drugs for medical use. These include Lovaza, Omtryg, Vascepa, and Epanova. These drugs help manage high levels of triglycerides in the blood.

ALA has 18 carbons and 3 double bonds. EPA has 20 carbons and 5 double bonds. DHA has 22 carbons and 6 double bonds. These numbers help scientists tell the different types apart.

Understanding omega-3s helps us make better choices about food. Most whole food diets used to have enough of these fats.

However, many modern processed foods have less because they are made to last on shelves. This happens because these fats can oxidize, which means they spoil easily in the air. You can find these oils in many common places. You might eat them in hempseed oil or edible seeds. You can also find them in fish oils or algae oil.

By knowing where they come from, we can help our bodies stay healthy.

Omega-3 fatty acids are a specific group of polyunsaturated fatty acids (PUFAs). In chemistry, polyunsaturated means the molecule contains more than one double bond. These fats are characterized by a double bond located three atoms away from the terminal methyl group. This methyl group is the very end of the carbon chain. Scientists number this end using the Greek letter omega (ω). Because the first double bond starts at the third position from this end, they are called omega-3 fatty acids.

There are three primary types of omega-3 fatty acids involved in human physiology. The first is alpha-linolenic acid, commonly known as ALA. ALA is a short-chain fatty acid with 18 carbons and 3 double bonds.

The second type is eicosapentaenoic acid, or EPA. EPA is a long-chain fatty acid with 20 carbons and 5 double bonds.

The third type is docosahexaenoic acid, or DHA. DHA is also a long-chain fatty acid, but it has 22 carbons and 6 double bonds.

These fatty acids are found in different parts of the natural world. ALA is primarily found in plant sources. You can find it in walnuts, edible seeds, flaxseeds, and hempseed oil.

In contrast, EPA and DHA are typically found in algae and fish. Marine algae and phytoplankton serve as the primary sources for these fats. Fish accumulate EPA and DHA in their bodies after they eat the algae. Because of this, people often obtain these long-chain fats through fish oils or algae oil.

Most animals cannot create the essential fatty acid ALA on their own. They must obtain it through their diet. Once consumed, the body can attempt to transform ALA into the longer-chain EPA and DHA. This happens through two biological processes: desaturation and elongation. Desaturation involves creating additional double bonds along the carbon chain. Elongation involves extending the length of the carbon chain itself. However, this conversion is not very efficient in humans. The conversion efficiency of ALA to EPA and DHA is often below 5%. This ability to convert these fats may also be impaired as people age.

In the 1920s, researchers George and Mildred Burr made a major discovery regarding these fats. In 1929, they found that fatty acids were critical to maintaining health. They observed that a total absence of fatty acids in a diet led to a life-threatening deficiency syndrome. Because of this vital role, they coined the term "essential fatty acids." Since the 1980s, scientific interest has grown as researchers realized these fats form the framework for cell membranes. This history shows how much we have learned about the molecular building blocks of life.

Omega-3 fatty acids have significant impacts on human health and medical science. DHA is found in very high abundance in the human brain. In Canada, the Food Inspection Agency notes that DHA supports the physical development of the brain, eyes, and nerves in children under two years of age. Regarding heart health, the U.S. FDA gave EPA and DHA a "qualified health claim" in 2004. This status suggests that consuming these fats may reduce the risk of coronary heart disease. Additionally, omega-3 supplementation can modestly lower blood pressure and reduce triglycerides. Since 2002, the FDA has approved four prescription drugs to manage high triglycerides: Lovaza, Omtryg, Vascepa, and Epanova.

Understanding the chemistry of these fats also explains why they can spoil. Because they are unsaturated, they are vulnerable to oxidation and rancidity when exposed to air. This is why many modern processed foods have lower omega-3 levels than whole food diets. Historically, whole foods provided enough of these fats, but the trend toward shelf-stable processed foods has changed that. In the body, omega-3 and omega-6 fatty acids often compete for the same enzymes. This competition affects the production of eicosanoids, which are molecules involved in the immune response. Maintaining a balance between these different types of fats is important for a healthy system.