Omega-3s, also known as healthy fats, are something that the body cannot create on its own. So, they are to be acquired from a proper balanced diet or supplements. They are vital for heart, brain, and overall health, but most Americans are deprived of it.
In a report, it is found that an American diet consists of 14 to 15 times more Omega-6 fatty acids than Omega-3 fatty acids. Thus, the U.S. people need to know that it is important for overall health as it lowers triglycerides, reduces the risk of arrhythmias, reduces inflammation, and lowers blood pressure, supporting the cardiovascular system.
What Are Omega-3s Fatty Acids?
Omega-3 fatty acids are a type of polyunsaturated fat, essential for health but not produced by the body. This must be obtained through a proper, balanced diet. They are essential for the heart and brain, playing roles in inflammation, cell structure, and various bodily functions.
Polyunsaturated fats found in Omega-3s are part of every cell structure in the human body. Omega-3s, mainly DHA, are needed for brain development and function and support cognitive abilities like learning, memory, and abstract reasoning. It also improves eye health, maintains vision, especially in older adults, and prevents age-related eye diseases.
According to the data of NHANES, more than 80% of the American population does not consume a diet full of omega-3s. Thus, 1 out of every 4 people are suffering from magnesium deficiency. But the problem does not end here; it extends to other crucial nutrients, including Vitamin A deficiency in 35% of people, Zinc Deficiency in 15%, Vitamin E deficiency in 84%, and Vitamin C deficiency in 46% of Americans.
Types of Omega-3s
For optimal health, Americans must focus on getting an adequate amount of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These two are primary omega-3 fatty acids, along with alpha-linolenic acid (ALA) from plant-based foods. Three main types of Omega-3s fatty acids are:
- Alpha-linolenic acid (ALA): ALA is a plant-based omega-3 fatty acid that is crucial to maintaining overall health. It is found in foods such as flax seeds, chia seeds, walnuts, and canola oil. While ALA is not as biological as EPA and DHA, the body can convert a small portion of it into these potent forms. ALA contributes to heart health, reduces inflammation, and supports healthy cholesterol levels. The Americans who fall short of daily omega-3 intake must incorporate ALA-rich food to support the brain and cardiovascular system, especially for the vegan people.
- Eicosapentaenoic acid (EPA): It is a long-chain omega-3 fatty acid mostly found in fatty fish such as salmon, mackerel, and sardines. EPA is essential for reducing inflammation throughout the body to maintain healthy joints, skin, and cardiovascular function. It improves brain health by supporting mood regulation and cognitive functions, making it essential for mental well-being. American people, whose diet often lacks sufficient omega-3s, must consume EPA to combat chronic inflammation, heart disease, and depression. Consider taking EPA-rich food or supplements to promote overall health and prevent long-term diseases.
- Docosahexaenoic acid (DHA): DHA is also a long-chain fatty acid generally found in high concentrations in the eyes, brain, and heart. It is essential to maintain heart-brain functions, especially during pregnancy and early childhood. In children, it supports cognitive growth and visual functions. In adults, DHA supports learning, memory, and emotional health while protecting cardiovascular wellness. Despite its importance, most Americans do not consume enough DHA, largely due to a lower intake of fatty fish like tuna and salmon. Thus, Americans should consume food rich in DHA to support lifelong brain health, reduce neurodegenerative disease, and maintain heart function. DHA is important during key life stages such as pregnancy, early development, and aging.
Why Do Most Americans Don’t Get Enough Omega-3s?
Insufficiency of Omega-3 fatty acids in an American diet is very common. The combined intake of EPA and DHA in Americans is between 250 and 500 mg per day, which is considered less. Many Americans don’t consume Omega-3s because the typical Western diet is rich in omega-6 fats from processed foods and vegetable oil. Here are some points to explain the insufficiency of omega-3s:
- Dietary Imbalance: The standard Western diet is rich in omega-6 rather than omega-3s. They consume omega-6-rich foods such as corn, sunflower, and soybean oil, which are prevalent in processed foods.
- Increased Omega-6 Intake: For the last few years, the intake of omega-6 fatty acid, mainly linoleic acid, has more than doubled in the U.S. The increase is primarily due to the high intake of omega-6-rich seed oil.
- Low Intake of Omega-3 Food: Most American people avoid fatty fish food such as salmon, tuna, and mackerel or even plant-based foods such as flaxseeds, chia seeds, and walnuts, leading to omega-3s deficiency.
Top Food Sources
To boost their omega-3 intake, Americans must avoid foods rich in omega-6 and start consuming foods like fatty fish and plant-based diets. They can also consider taking supplements to avoid omega-3 deficiency. The foods rich in omega-3 are:
- Fatty Fish: Tuna, salmon, mackerel, sardines, herring, and anchovies are excellent sources of EPA and DHA.
- Nuts and Seeds: Flaxseeds are rich in ALA, which the body can convert to EPA and DHA, although the conversion rate is limited. Chia seeds and walnuts are also another good source of ALA.
- Plant Oil: Plant oils such as canola oil and soybean oil are found to be rich in ALA. ALA reduces cardiovascular risk and supports proper brain function.
- Fortified Foods: Fortified foods such as eggs, yogurt, milk, soy beverages, and infant formulas are rich in omega-3s. Fortified foods control micronutrient deficiencies such as iron, iodine, folate and vitamin A.
Conclusion
To sum up, Americans suffer from omega-3 fatty acids due to high intake of food rich in omega-6. Thus, they must consider a balanced diet of fatty fish or plant-based food for reduced inflammation, good brain and heart health, lower blood pressure and triglyceride, and protection against cognitive diseases.
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