#959 Why are Omega-3 fatty acids good for us?

Why are Omega-3 fatty acids good for us? They are healthy fats that are supposed to support heart health, lower triglycerides, improve blood vessels, aid the immune system, and do good things in the brain.

What are Omega-3 fatty acids? They are not just one fat. There are 11 different types altogether. When we are told we need more Omega 3 fatty acids, experts are usually only thinking of 3 of those fats. Omega-3 fatty acids are polyunsaturated fats. That means they are made of chains of carbon atoms with several (poly) double bonds of molecules between some of the carbon atoms. They are fats that we cannot make ourselves. “Omega” is the word used for the tail end of the chain of molecules. The number “3” is the position of the final double bond of molecules from the tail of the chain. Omega-3 fatty acids have a final double bond that is 3 carbon atoms away from the end of the chain. Omega-6 fatty acids have a final double bond that is 6 carbon atoms away from the end of the chain.

There are several different types of fats. Omega-3 fatty acids are polyunsaturated, which means they are made of carbon chains with several double bonds. Then there are monounsaturated fats, which are made of carbon chains with one double bond. Unsaturated fats are said to be healthy and they are easy to spot because they are liquid at room temperature. Animals cannot produce unsaturated fats and have to consume them from an external source. Then there is saturated fat, which don’t have the double bonds. Saturated fats are solid at room temperature and animals can produce them. Lastly, there is trans fat, which is unsaturated fat that is heated in the presence of hydrogen gas. This hydrogenates the fat and makes them easy to use, very long lasting and, therefore, cheap. They are very unhealthy, a huge part of ultra processed foods, and possibly even dangerous.

So, Omega-3 fatty acids are polyunsaturated fats. They are chains of carbon atoms with several double bonds, the last of which is three atoms from the end of the chain. We can make saturated fats in our bodies, but we cannot make unsaturated fats. The only way we can get them is to eat them. Plants and fish are able to make unsaturated fat. The reason fish make unsaturated fat and we make saturated is down to the temperature at which it becomes a solid. It is possible to store energy more efficiently in saturated fat, which is why we have it. The chains of carbon atoms are easier to break apart and burn for their energy than the double bonded chains of the unsaturated fats. Fish would rather have saturated fat, if they could, but saturated fat needs to be kept warm or it solidifies. That is fine for mammals because we produce our own heat. Fish are cold blooded and if they had saturated fat, they wouldn’t be able to move. That is why fish that live in warm seas have more saturated fat and fish that live in cold seas have more unsaturated fat. The fish we are always advised to eat live in cold seas, which means they have more polyunsaturated fats.

Omega-3 fatty acids are called essential fats because we need them, but we cannot make them. We need them because they are part of our cell membranes, providing structure and supporting interactions between cells. There are also high levels of Omega-3 fatty acids in the brain and the eyes. They are important for absorbing vitamins A, D, E, and K, which are fat soluble, although other fats will do it as well. Without fats, these vitamins will just pass through the body without being absorbed.

Omega-3 fatty acids are vital for the body and without them we can get sick. However, there has been a lot of research recently on what other benefits they can have for the body. They have been touted as the cure for many diseases, but not all of that is backed up by science. What is proven is that Omega-3 fatty acids can lower triglycerides, which can reduce the fat build up on arterial walls, although they don’t lower cholesterol. They can slow the rate of plaque build up in the arteries and can slightly reduce heart rate. Probably because of the last reason, they can slightly reduce blood pressure. They don’t strengthen or improve the heart and they don’t prevent strokes. They do reduce inflammation and can help with arthritis. They don’t have any effect on depression or mental health. They don’t prevent diabetes or help with asthma. They are vital to our bodies, but they are not the be all and end all that we are sometimes led to believe. Also, eating the whole fish is far better than taking fish oil supplements, just as eating the whole fruit is better than taking vitamin supplements. And this is what I learned today.

Photo by Huy Phan: https://www.pexels.com/photo/person-slicing-meat-on-white-chopping-board-1409050/

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