Introduction
Omega-3 fatty acids are essential components of a healthy diet, playing a crucial role in various physiological functions and disease prevention. The modern Western diet, however, is often deficient in omega-3 fatty acids, with an imbalanced ratio of omega-6 to omega-3 fatty acids, which can contribute to various issues regarding health and performance (Ref). In this article we will cover everything you need to know about Omega 3 fatty acids.
Fatty Acids
What are Fatty Acids?
Fatty acids are carboxylic acids with long hydrocarbon chains that play crucial roles in the human body. Fatty acids can be classified in many ways as detailed below.
Saturated Fats
Saturated fats are characterised by their chemical structure, which has no double bonds between carbon atoms Ref. This structure makes them solid at room temperature. They are primarily found in animal-based foods such as meat, dairy products, and some tropical oils like coconut oil.
Unsaturated Fats
Unsaturated fats are generally considered healthier than saturated fats. They are liquid at room temperature and can be further divided into two categories:
Monounsaturated Fats
These fats have one double bond in their carbon chain (Ref). They are found in foods like olive oil, canola oil, avocados, and various nuts (Ref).
Polyunsaturated Fats
Polyunsaturated fats have two or more double bonds in their carbon chain. They are found in foods such as sunflower oil, corn oil, soybean oil, fatty fish, and some nuts and seeds. These fats are essential for normal body functions, as the body cannot produce them on its own. Polyunsaturated fats include omega-3 and omega-6 fatty acids, both of which offer health benefits.
