Omega-3 Fatty Acids: Structure, Types, Sources & Benefits

Omega-3 Fatty Acids, also known as Omega-3 oils, fatty acids, or n−3 fatty acids, are polyunsaturated fatty acids (PUFAs) with a double bond three atoms away from the terminal methyl group in their chemical structure. They are widely distributed in nature and are important constituents of animal lipid metabolism, as well as playing an important role in human diet and physiology. Alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid are the three types of omega-3 fatty acids involved in human physiology (DHA). Plants contain ALA, while algae and fish contain DHA and EPA. 

Key Terms: Omega-3 Fatty Acids, Metabolism, Polyunsaturated Fatty Acids, Eicosapentaenoic Acid, Alpha-Linolenic Acid, Atoms, Fats, Nutrition, Hormones

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What are Omega-3 Fatty Acids?

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The human body can synthesise the majority of the fats it requires from other fats or raw materials. This is not true for omega-3 fatty acids (also called omega-3 fats and n-3 fats). Fish, vegetable oils, nuts (especially walnuts), flax seeds, flaxseed oil, and leafy vegetables are high in Omega-3.

They are a component of cell membranes throughout the body and influence the function of cell receptors. They serve as a starting point for the production of hormones that regulate blood clotting, artery wall contraction and relaxation, and inflammation. Because of these benefits, omega-3 fats have been found to help prevent heart disease and stroke, as well as regulate lupus, eczema, and rheumatoid arthritis. They may also play protective roles in cancer and other diseases.

Omega-3 Fatty Acids

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Structure 0f Omega 3 Fatty Acids

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Polyunsaturated fatty acids with a C=C double bond in the n-3 position are known as omega-3 fatty acids. 

The following omega-3 fatty acids are important in human nutrition: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). The human body cannot produce omega-3 fatty acids from scratch, but it can produce all of the other omega-3 fatty acids required from the omega-3 fatty acid Alpha-linolenic acid. As a result, alpha-linolenic acid is an essential nutrient that must be obtained through food, and the other omega-3 fatty acids that can be synthesised from it within the body or obtained through food are also considered essential nutrients.

The molecular formula of omega 3 fatty acids is C₆₀H₉₂O₆.

The structure of omega-3 fatty acids is given below:

Structure of Omega-3 Fatty Acids

The other names of omega 3 fatty acids are as follows:

Read More: Nutrient Management

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Types of Omega-3 Fatty Acids

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Polyunsaturated fats are a type of polyunsaturated fat that includes omega-3 fatty acids. Omega-3 fatty acids are divided into three main categories:

• Eicosapentaenoic acid (EPA) and
• Docosahexaenoic acid (DHA) are known as marine omega-3s since they are usually found in fish.
• Alpha-linolenic acid (ALA) is the most common omega-3 fatty acid in most Western diets, and it can be found in vegetable oils and nuts (especially walnuts), flax seeds and flaxseed oil, green vegetables, and some animal fat, particularly from grass-fed animals. The human body uses ALA as its primary energy source, with only minimal conversion to EPA and DHA.

Read More: Difference between Fats and Oils

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Sources of Omega-3 Fatty Acids

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Some foods naturally contain omega-3 fatty acids, and others are enriched. Omega-3 fatty acids can be found in a variety of foods, including those listed below:

• Seafood, including fish (especially cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines)
• Seeds and nuts (such as flaxseed, chia seeds, and walnuts)
• Plant-based oils (such as flaxseed oil, soybean oil, and canola oil)
• Nutrient-fortified foods (such as certain brands of eggs, yoghurt, juices, milk, soy beverages, and infant formulas)

Sources of Omega-3 Fatty Acids

Read More: Difference between Saturated and Unsaturated Fats

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Benefits of Omega-3 Fatty Acids

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According to numerous studies, omega-3 fatty acids are considered to be beneficial to cardiovascular health. The majority of this research focuses on EPA + DHA, although ALA can also benefit your health. Some of the benefits of including omega-3 fatty acids in your diet are as follows:

• Cardiovascular disease risk is reduced.
• Reduced risk of sudden cardiac death due to a heart rhythm abnormality.
• Omega-3 fatty acids help in the prevention of the blood platelets from clumping together, lowering the risk of blood clots.
• Maintaining the smoothness and absence of damage to the artery lining can lead to thick, stiff arteries. 
• They also assist in slowing the formation of triglycerides in the liver and lowers triglyceride levels, which are linked to an increased risk of heart disease.
• Inflammation is reduced. Atherosclerosis is thought to be caused by your body's inflammatory reaction (artery hardening). Omega-3 fatty acids reduce the number of molecules released during the inflammatory reaction.

Read More: Coronary Artery Disease

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Things to Remember

• Polyunsaturated fatty acids (PUFAs) containing a double bond three atoms away from the terminal methyl group in their chemical structure are Omega-3 fatty acids, also known as Omega-3 oils, 3 fatty acids, or n3 fatty acids.
• The human body can synthesise the majority of the fats it requires from other fats or raw materials. This is not true for omega-3 fatty acids (also called omega-3 fats and n-3 fats).
• Polyunsaturated fatty acids with a C=C double bond in the -3 position are known as omega-3 fatty acids. 
• The human body cannot produce omega-3 fatty acids from scratch, but it can produce all of the other omega-3 fatty acids required from the omega-3 fatty acid Alpha-linolenic acid.
• The following omega-3 fatty acids are important in human nutrition: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) (DHA).