By now, most of us have heard of essential fatty acids (EFAs) and their potential health benefits. They’re said to sustain cognitive function and memory, benefit the heart and immune system, aid in cell reproduction and repair, and even help balance hormones. Fish oil, duly noted by the medical community as having similar benefits, contains high levels of omega-3 essential fatty acids, thus establishing the link between a daily regimen of fish oil and good health. Fish oil is sold in the U.S. as a dietary supplement and comes in both liquid and capsule form.
What are essential fatty acids?
Essential fatty acids are unsaturated fats typically found in the oils of vegetables, certain nuts and seeds and some fish. They’re said to benefit health more than the saturated fats found in meat and dairy products and may even have a positive impact on cholesterol and triglyceride levels in the blood. Essential fatty acids are referred to as "essential" because they must be obtained through diet and are essential to the normal growth and function of muscles, nerves, cells and organs in humans. There are two families of essential fatty acids, omega-3 fatty acids and omega-6 fatty acids.
Omega-3 fatty acids – the fatty acids found in fish oil
Omega-3 fatty acids are a type of polyunsaturated fat present in many coldwater fish including trout, salmon, sardines, anchovies, herring, mackerel, tuna and cod. The two most potent forms of omega-3 fatty acids are eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA), both known as "good fats" – unlike saturated fats, which when consumed in excess can lead to cardiovascular problems, neural and brain disorders.
EPA helps to produce the prostaglandins (hormone-like substances) which help control blood-clotting and arterial functions. EPAs may also help to lower serum triglyceride levels.
DHA is a major component of human brain and retinal tissue and aids the transmission of nerve impulses.
The term "omega-3 essential fatty acid" has become synonymous with "fish oil" in modern American marketing literature.
Sources of omega-3 essential fatty acids other than fish oil include, but are not limited to:
• Avocadoes (whole or oil)
• Brazil nuts
• Flaxseed
• Flaxseed oil
• Fortified milk products
• Hempseeds
• Hempseed oil
• Omega-3 eggs
• Pumpkin seeds
• Sesame seed
• Soybean oil
• Walnuts
• Wheat germ oil