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Omega 3: beneficial fatty acids

Omega 3

Omega 3 fatty acids are polyunsaturated fatty acids (PFA).They include:

  • Linolenic acid,an essential fatty acid (EFA).
  • Eicosapentaenoic acid (EPA). 
  • Docosahexaenoic acid (DHA).

Linolenic acid is an Omega 3 fatty acid,as are EPA (eicosapentaenoic) and DHA (docosahexaenoic) (long chain Omega 3 acids),however EPA and DHA differ from linolenic acid in their function within our bodies.Linolenic acid (a short chain Omega 3),is essential for the functioning of our bodies,but only EPA and DHA (long chain) have the capacity to prevent or minimise the effect of diseases,including cardiovascular disease,among others.Therefore,when buying foods that are enriched with Omega 3,it is vital to ensure that they contain EPA and DHA,and not just linolenic acid (four out of 15 foods studied did not contain EPA and DHA).

 

EPA and DHA are precursors of Prostaglandin E3,thromboxane A3 and prostacyclines,which have vasodilatory and anti-inflammatory effects.They are found primarily in fish and soya bean oil.Linolenic acid is found in its natural form in nuts,borage or soya bean oil,while EPA and DHA are found in oily fish (anchovies,herring,tuna,bonito,fresh anchovies,mackerel,trout,salmon,sardines,horse mackerel).


Omega 3 fatty acids are found in a multitude of functional foods.


They are most often found in milk and eggs that have been enriched,i.e.,in which the saturated fatty acids (SFA) have been replaced with Omega 3.


Above all they have an effect at a cardiovascular level.It is thought that Omega 3 fatty acids have a positive effect on heart health,because they reduce the risk of cardiovascular disease and improve the lipid profile:

  • They reduce trigylcerides.
  • They have an antiaggregative and fibrinolytic action,and therefore improve clotting.

It is recommended that we eat fresh oily fish twice a week (150 gram portions).In this way,we can ensure that we are getting the right amounts of EPA and DHA (which can combat or prevent cardiovascular diseases,among others),without the need to resort to enriched foods.This does not mean that enriched foods are unhealthy,merely that they should never be used as a substitute for oily fish,as oily fish not only provide greater quantities of EPA and DHA than enriched foods,but also have other nutritional benefits that enriched foods lack.