EFA- Omega-3

It us correctly said "what we eat, is what we are." This fits best in terms of fatty acids. Though some are formed in animals, predominantly in liver, adipose tissue and mammary glands (during lactation) through it from carbohydrates, some are also found in eatables. 

Our body has a great demand of fatty acids. Few important terms of fatty acids like omega-3 and omega-6 are of immense importance for our body.

Today, I would be discussing about fatty acids and essential fatty acids. Which play a very important role in our body functioning. So let's start.

Fatty acid is a carboxylic acid with a long aliphatic chain, which is either saturated or unsaturated. Most naturally occuring fatty acids have unbranched chain of even number of carbon atoms, from 4-28. Fatty acids are usually not found in organisms, but instead as three main classes of esters: triglycerides, phospholipids and cholesteryl esters. In any of these forms, fatty acids are both important dietary sources of fuel for animals and they are important structural components for cells. 

All fats including saturated and unsaturated fatty acids have important roles in the body. However, the most important fats are those that the body cannot make and thus must come from the food we eat. These are the essential fatty acids. The essential fatty acids are based on linoleic acid (omega-6) and alpha-linolenic acid (omega-3). we need both groups to survive.

Studies have shown that increasing the intake of certain essential fatty acids, either alone can increase health, help in treating certain diseases and even improve body composition, mental and physical performance.

Thus, it can be said that the group of polyunsaturated fatty acids that are essential for body and its regular functioning but can not be produced by one body so needed to be taken through other sources, Eg-butter, etc ... are termed as essential fatty acids.

Based on its use and intake, essential fatty acids can be divided into two major groups.

1) Omega-3 (alpha-linolenic acid)

2) Omega-6 (linolenic acid)

Omega-3:

Structure:

These are polyunsaturated fatty acids (PUFA), meaning they contain more than one cos double bond. 

In all Omega-3 fatty acids have at least one double bond between the third and fourth carbon atom counting from the methyl end of the fatty acids.

Scientific abbreviation for alpha linolenic acid (ALA) is 18:3n. The first part 18:3 tells the reader the ALA is an 18- carbon fatty acid with three double bonds, while the second part n-3 tells us that the first double bond is in the n-3 position, which defines this fatty acid as an Omega-3.

In 2002 study, researchers found that the decrease in omega3 consumption may be responsible for increasing homicide rates.

Food rich in Omega-3 are:

 

Omega-3 is found in green leafy vegetables, flax seeds, chia seeds and canola, walnut and soyabean oil. They can also be obtained from oily fish Eg. Salmon fish, krill oil and algae oil.

Function:

1) It decreases the heart diseases risk.

2) It has neurologic support. As it is seen that these fatty acids support normal mood and emotions.

4) They also aid normal balance in the body's immune pathway and response.

5) Helps in vision enhancement and normal ocular structures.

6) Weight management, when used with healthy diet and exercise program, research has shown omega-3 fatty acids to support metabolism and proper weight.

Reserches has also shown that deficiency of Omega-3 sometimes leafs to mental illness resulting in depression.

Its deficiency mag also lead ro sereve heart problems and low eye sight at young age.

 

This about the structure and function of Omega-3. We would be discussing about its properties and biochemical essentiality in next post. Sath tuned till then. 

Thank you.