You must be wondering what on earth are fatty acids. Well, fatty acids are the simplest form of lipids found in the body and in foods. When you consume dietary fats or oils[1], your body breaks down the large lipid molecules into smaller units that can be absorbed and used by the cells. The most common type of lipid is the triglyceride, which is composed of fatty acids and glycerol[2]. There are many types of fatty acids in nature, and their combinations provide distinct tastes and smells to foods.
The human body is able to synthesize most fatty acids from carbohydrates, fats, or protein. However, there are two types of fatty acids that cannot be made from other substances, and they must be consumed through the diet. These are the omega-3 and omega-6 fatty acids. Now, I bet you know what I’m talking about. Many people take them as supplements. But do you know why they are so important to health?
Omega-3 and omega-6 fatty acids perform important roles in the body. They constitute a part of cell membranes, help in the production of hormones, participate in immune function and vision, and form other vital structures. If someone fails to consume enough of these fatty acids, deficiency symptoms (such as flaky skin, diarrhea, and infections) may develop. In addition, studies have shown that the consumption of compounds made of omega-3 fatty acids may decrease blood clotting and inflammatory processes in the body which may reduce the risk of heart attacks. Moreover, the consumption of large amounts of omega-3 fatty acids from fish has been linked to a potential reduction in blood triglycerides, enhanced defense against cancer, and reduced inflammation in arthritis and asthma sufferers. However, caution is needed when taking omega-3 supplements because excessive intake may lead to harmful side effects such as uncontrolled bleeding.
These fatty acids are naturally high in fatty fishes such as salmon, tuna, sardines, trout, catfish, and herring, among others. These compounds can also be found in plant sources such as walnuts, flax seeds, and canola and soybean oils.
Even though many experts urge us to limit total fat consumption, we still need to consume about 5% of our daily caloric intake from essential fatty acids. This corresponds to about two to four tablespoons of plant oil per day. Furthermore, the American Heart Association recommends including fatty fish in the diet at least twice a week in order to supply the body with heart-healthy omega-3 fatty acids. The good news is that supplementation is available for the ones who don’t like fish. However, a physician should be consulted to determine the adequate dose, especially for individuals who have bleeding disorders or take anticoagulant medications.
References
Boyle, M. and Long, S. Personal Nutrition. Belmont, CA: Wadsworth Cengage Learning. 2010.
Wardlaw, G. and Smith, A. Contemporary Nutrition. New York: McGraw-Hill. 2009.