Introduction
Are all fats bad for you? No: good fats exist, some of which are not made by your body. It is vital to note that the external administration of these fats is extremely important to maintain a healthy and balanced lifestyle.
Omega-3 fatty acids are essential fats that are not produced by the body but obtained from foods, such as vegetable oils, walnuts, flax seeds, almonds, seeds, nuts, and green leafy vegetables. They form a vital part of the cell membranes. They also affect cell receptors, which are binding sites of the cell, by regulating various functions, such as contraction and relaxation of the respiratory walls, blood clotting, hormone formation, and inflammation.
Three types of omega-3 fatty acids
- Alpha-Linolenic Acid (ALA): ALA is vital for good health and is found in nuts, almonds, vegetable oils, flax seeds, chia seeds, soybean, purslane, hemp, and eggs.
- Eicosapentaenoic Acid (EPA): EPA is found in fish, such as anchovies, eel, carp, trout, salmon, sardines, swordfish, herring, mackerel, and whitebait.
- Docosahexaenoic Acid (DHA): DHA is found in seafood, cod liver oil, oyster, and caviar, but not shellfish.
Although many of us prefer avoiding fats, omega-3 fatty acids can help lower blood cholesterol levels and prevent irregular pulse and heartbeats whilst maintaining blood pressure. Benefits also include proper brain function pertaining to mental health, such as depression and memory loss, as well as eye health. Omega-3 fatty acids are also beneficial in reducing the symptoms of some mental illnesses, such as ADHD, schizophrenia, and bipolar disorder.
Consumption of omega-3 fatty acids can also help relieve the symptoms of metabolic disorders: reducing the risk of developing type 1 diabetes, multiple sclerosis, rheumatoid arthritis, ulcerative colitis, Crohn’s disease, psoriasis, and lupus, as well as preventing colon, prostate, and breast cancer. Incorporating omega-3 fatty acids in the diet can be beneficial in weight management and in preventing alcohol-related disorders by reducing liver fat, improving bone health (skin, hair and nails), reducing the effect of menstrual symptoms, improving sleep, and playing a crucial role in respiratory health.
This article aims to give you bite-sized evidence-based insights into the benefits of these good fats and some tips for applying this knowledge into your daily life without making massive changes and improving your health at the same time.
Benefits of Omega-3 Fatty Acids
Omega-3 fatty acids are beneficial in maintaining cardiovascular health and immunity. In light of recent research, there is potential for omega-3 fatty acids to improve respiratory health. Acute lung injury is a common critical illness caused by several conditions, such as trauma, shock, acidosis, and injections. Acute lung injury can progress into acute respiratory distress syndrome.
Immune health
A study researched the use of soybean oil-based fat emulsions in treating these conditions. The study was based on a review of six studies that supported the benefits of using omega-3 fatty acids. They were found to have more benefits than traditional nutritional treatments and were shown to improve immune function affected by the diseases. They do so by increasing the activity of granulocytes (i.e. immune cells) found within the body. They are also known to improve respiratory function and patient recovery from severe acute lung disease.1
Respiratory health
Another study stated the benefits of omega-3 fatty acids asthma prevention and management in children. The study reviewed 23 published articles analysing the efficacy of omega-3 fatty acids in respiratory health. The study revealed that these fats positively reduced the severity of asthmatic symptoms of coughing and wheezing upon their dietary intake, primarily in the form of fish.2
Anti-inflammatory effect
Research also indicates that omega-3 fatty acids (ALA - plant-based; EPA and DHA – fish-based) lead to the production of anti-inflammatory mediators that help the body fight infections and foreign particles. They do so by producing distinctive lipids (chemical compounds), such as protectins, resolvins, and maresins which perform functions associated with regulating immune activity. They also protect the body against stimuli that can cause inflammatory responses.3 People with respiratory problems have a higher risk of developing and expressing inflammatory responses as a result of their condition. Therefore, by consuming omega-3 fatty acids, they can protect themselves from the severity of such responses.
Helpful Tips
By now, you must have had an insight into the benefits of consuming omega-3 fatty acids. Here are simple ways of incorporating these into your diet.
- Nuts and Seeds
Nuts, in particular Brazil nuts, are one of the richest sources of both selenium and omega-3 fatty acids. The fats help to improve lung health by preventing inflammation. Selenium supplements the immune function through antioxidant defence mechanisms. All this contributes to better lung health and prevention from respiratory illnesses, as evidenced by a systematic review of a range of research articles of this nature.4 However, it is recommended that Brazil nut intake is limited to a handful per day, as excess selenium can be dangerous.
- Anchovies
Anchovies are small fish rich in omega-3 fatty acids that can be paired with anything, from pizza and pasta to salads. A recent study has highlighted that consuming anchovies and fish oil can reduce the symptoms of lung disease, especially asthma, and even prevent lung disease.5
- Flaxseed Oil
Flaxseeds are rich in fibre, protein, magnesium, and manganese. These suppress cardiovascular disease symptoms and manage blood pressure levels. It is easy to incorporate this into a diet by substituting it with other cooking oils. Research has also hypothesised its benefits in preventing inflammation during lung damage.6
- Fish Oil
Fish oil can be consumed in tablet form, for those who do not particularly enjoy seafood. A study also highlighted the benefits of fish oil supplementation in reducing the incidence of certain lung cancers.7
For a comprehensive understanding of omega-3-fatty acid rich foods, click here.
References:
- Huang, Z., Zheng, J., Huang, W. et al. The effects and safety of omega-3 fatty for acute lung injury: a systematic review and meta-analysis. World J Surg Onc 18, 235 (2020). https://doi.org/10.1186/s12957-020-01916-6.
- Papamichael, M., Shrestha, S., Itsiopoulos, C., & Erbas, B. (2018). The role of fish intake on asthma in children: A meta-analysis of observational studies. Pediatric Allergy And Immunology, 29(4), 350-360. https://doi.org/10.1111/pai.12889
- Lemoine S, C. M., Brigham, E. P., Woo, H., Hanson, C. K., McCormack, M. C., Koch, A., Putcha, N., & Hansel, N. N. (2019). Omega-3 fatty acid intake and prevalent respiratory symptoms among U.S. adults with COPD. BMC pulmonary medicine, 19(1), 97. https://doi.org/10.1186/s12890-019-0852-4
- Fritz, H., Kennedy, D., Fergusson, D., Fernandes, R., Cooley, K., Seely, A., Sagar, S., Wong, R., & Seely, D. (2011). Selenium and lung cancer: a systematic review and meta analysis. PloS one, 6(11), e26259. https://doi.org/10.1371/journal.pone.0026259
- Starkel, J. L., Stapke, C., Stanley-O’Malley, A., & Noland, D. (2019). Respiratory. Integrative and Functional Medical Nutrition Therapy: Principles and Practices, 927–968. https://doi.org/10.1007/978-3-030-30730-1_51
- Lee, J. C., Krochak, R., Blouin, A., Kanterakis, S., Chatterjee, S., Arguiri, E., Vachani, A., Solomides, C. C., Cengel, K. A., & Christofidou-Solomidou, M. (2009). Dietary flaxseed prevents radiation-induced oxidative lung damage, inflammation and fibrosis in a mouse model of thoracic radiation injury. Cancer biology & therapy, 8(1), 47–53. https://doi.org/10.4161/cbt.8.1.7092
- Mernitz, H., Lian, F., Smith, D. E., Meydani, S. N., & Wang, X. D. (2009). Fish oil supplementation inhibits NNK-induced lung carcinogenesis in the A/J mouse. Nutrition and cancer, 61(5), 663–669. https://doi.org/10.1080/01635580902825589
