Why Are Omega 3 Fatty Acids Essential in Chemistry and Health?
Omega 3 fatty acids are one of the essential fats that our body needs for various processes but cannot make from scratch. Our body gets omega 3 fatty acids from various foods. Foods which contain omega 3 fatty acids are cod liver oil, fish, vegetable oils, walnuts, flax seed oil and leafy vegetables. Benefits of omega 3 fatty acids include lower risk of cancer, prevention from cardiovascular disease and vital role in production of hormones that regulate blood clotting, inflammation etc. In this article we will discuss chemical aspects of omega 3 fatty acids in detail with health benefits for human beings.
What are Omega 3 Fatty Acids?
Those polyunsaturated fatty acids which are characterized by the presence of a carbon - carbon double at the three atoms away from the terminal -CH3 (methyl group) in their carbon atom chain are called omega 3 fatty acids.
Omega 3 fatty acids play a vital role in human physiology and lipid metabolism in animals. They are essential organic compounds and mammals can’t synthesize them, so mammals obtain it through their diet.
Structure of Omega 3 Fatty Acid
Omega 3 fatty acid molecules possess multiple double bonds between carbon atoms. Each molecule of it must have a double bond between the 3rd and 4th carbon atoms from the end of the carbon atom chain. When the carbon atom chain of omega 3 fatty acids contain 18 or less carbon atoms then it is called ‘short chain omega 3 fatty acid’ while when the carbon atom chain of omega 3 fatty acids contain 20 or more carbon atoms then it is called ‘long chain omega 3 fatty acid’. Following three types of omega 3 fatty acids are essential for human physiology –
EPA (Eicosapentaenoic acid)
DHA (Docosahexaenoic acid)
ALA (-linolenic acid)
All these omega 3 fatty acids have either 3, 5 or 6 double bonds in a chain of 18, 20 or 22 carbon atoms respectively. Chain of fatty acids has two ends, one is carboxylic end (-COOH) while another one is methyl (-CH3) end. Carboxylic end is called the beginning of the chain or ‘alpha’ while the methyl end is called tail or ‘omega’ of the chain. Its molecular formula is C60H92O6 and molecular weight is 909.4 g.mol-1.
Sources of Omega 3 Fatty Acids
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As our body can’t synthesize the omega 3 fatty acids and they are essential for us, so we have to include foods rich in omega 3 fatty acids in our diet. Sources of omega 3 fatty acids include fatty fishes, leafy vegetables, walnuts, seaweed and some types of algae, milk, blue eye cod, shark, broccoli, eggs, strawberry, kiwi, red meat, prawn, tuna, oysters, hemp and flax etc. Flax or commonly known as linseed is the best source of omega 3 fatty acid as it contains 11.4 grams of omega 3 per 85 grams of serving. Second best source of omega 3 fatty acids is hemp which contains 11 grams of omega 3 per 85 grams of serving. Following fishes are also good source of omega 3 fatty acids –
Mackerel
Salmon
Herring
Halibut
Tuna
Although fish oils are a good source of omega 3 fatty acids but must be consumed very carefully as heavy metal poisoning in the body is a possible risk by consumption of fish oils. Refined Fish oils supplements contain traces of heavy metals like mercury, lead nickel etc. These get accumulated in our body with time and long - term consumption and cause heavy metal poisoning. The World health Organization has decided the acceptability standards of contaminants in fish oil.
Benefits of Omega 3 Fatty Acids
Omega 3 fatty acids are not only incredibly important for our body growth but for prevention of many diseases as well. Many evidences are available to support that omega 3 fatty acids are helpful in prevention and cure of heart diseases. Its few health benefits are listed below –
Consumption of omega 3 fatty acids reduces the risk of cancer. Even evidence is available that omega 3 fatty acids are beneficial to people with advanced stages of cancer and cachexia.
They lower the blood pressure, hypertension and stimulate the blood circulation.
They are effective in lowering the inflammation.
They are helpful to relieve rheumatoid arthritis symptoms.
They are helpful in physiological growth of the body. They are used in the treatment of autism, ADHD etc.
They help in fighting against depression and anxiety.
They can improve vision related problems.
They are effective against bipolar disorder.
They are mildly effective against cognitive problems so are used in the treatment of Alzheimer’s disease.
Omega 3 supplements are effective against asthma attacks in children.
They are effective against metabolic syndrome, autoimmune diseases.
They are used in treatment of insomnia as well.
This ends our coverage on the topic “Omega 3 Fatty acids”. We hope you enjoyed learning and were able to grasp the concepts. We hope after reading this article you will be able to solve problems based on the topic. If you are looking for solutions of NCERT Textbook problems based on this topic, then log on to Vedantu website or download Vedantu Learning App. By doing so, you will be able to access free PDFs of NCERT Solutions as well as Revision notes, Mock Tests and much more.
FAQs on Omega 3 Fatty Acids Explained: Structure, Sources, Benefits
1. What exactly are omega-3 fatty acids from a chemical perspective?
Omega-3 fatty acids are a type of polyunsaturated fatty acid (PUFA). Chemically, this means their hydrocarbon chain has more than one double bond. The 'omega-3' name refers to the position of the final double bond in the structure, which is three carbon atoms from the 'omega,' or tail end, of the molecule.
2. What are the main types of omega-3 fatty acids I should know about?
There are three primary types of omega-3 fatty acids that are important for human health. These are:
- ALA (Alpha-linolenic acid): Found mainly in plant oils.
- EPA (Eicosapentaenoic acid): Found in marine sources like fatty fish.
- DHA (Docosahexaenoic acid): Also found in marine sources and is a key component of the brain and retina.
3. Why are omega-3s called 'essential' fatty acids?
They are called 'essential' because the human body cannot synthesise them from scratch. We lack the necessary enzymes to create the omega-3 double bond. Therefore, we must obtain these crucial molecules directly from the food we eat to maintain normal bodily functions.
4. What is the main difference between omega-3 and omega-6 fatty acids?
The key chemical difference is the location of the first double bond from the omega end of the fatty acid chain. In omega-3s, it's at the third carbon atom, while in omega-6s, it's at the sixth. While both are essential, they often have opposing functions in the body; for instance, in regulating inflammation.
5. What is the importance of omega-3 fatty acids in the body?
Omega-3 fatty acids are vital components of cell membranes throughout the body. They play a crucial role in producing hormones that regulate blood clotting, inflammation, and the contraction and relaxation of artery walls. DHA, in particular, is a key structural fat in the human brain and eyes.
6. What are some common examples of foods that are rich in omega-3s?
You can find omega-3 fatty acids in various foods. Key sources include:
- Marine sources (rich in EPA and DHA): Fatty fish like salmon, mackerel, and sardines.
- Plant sources (rich in ALA): Flaxseeds, chia seeds, walnuts, and canola oil.
7. Can the body convert plant-based omega-3s (ALA) into the types found in fish (EPA and DHA)?
Yes, the body can convert some ALA into EPA and then to DHA, but this process is very inefficient. Only a small percentage of the ALA you consume is turned into these more active forms. This is why direct sources of EPA and DHA, like fatty fish, are often recommended for their potent health benefits.
