What are the different polyunsaturated fatty acids?

Essential fatty acids are nutritional elements which your body cannot produce. So you need to take them from your diets.

The major polyunsaturated fatty acids are divided into two groups. They are omega-3 and omega-6 fatty acids. Omega 3 fatty acids are contained in fish oils and some plant oils. Omega 6 fatty acids are contained in plant oils.

Omega-3 fatty acids include:

• Alpha-linolenic acid
• Eicosapentanoic acid (EPA)
• Docosahexanoic acid (DHA)

Omega-6 fatty acids include:

• Linoleic acid
• Arachidonic acid

Alpha linolenic acid is important for wound healing, energy metabolism, brain development and for cardiovascular health.

EPA and DHA are found in cell membranes, in the brain cells, nervous system and receptor in the eye. These are also important for cardiovascular health because of their positive effects on platelet aggregation, blood lipid profiles and blood pressure.

Your food must contain all the three omega-3 fatty acids and all the three are important.

Omega-3 fatty acids can be destroyed by exposure to light, air and heat.

Omega-6 fatty acids play a crucial role in brain function as well as normal growth and development.

Omega-3 fatty acids help reduce inflammation, and some omega-6 fatty acids tend to promote inflammation.

Fish and omega-3 fatty acids – what is the origin of these fatty acids?

It is a good question. The human beings could not synthesize the omega-3 fatty acids. That is why we have to take them from our food.

Salmon, herring, mackerel, sardines and anchovies are rich in omega-3 fatty acids. Other fatty fish have lesser amounts of omega-3 fatty acids. The important question is whether the fish could synthesize omega-3 fatty acids or not.

The fish could not synthesize the omega-3 fatty acids like human beings. What is the origin of omega-3 fatty acid then? The orign is the food habits of fish. Their diets contain much plankton and algae and the fish gets the omega-3 fatty acids from them.

Fish is very healthy, but some precautions must be taken by us. Too much of fatty fish are not good for our health. It is because they could contain lot of poisonous heavy metals like cadmium, arsenic, mercury etc. and the fat soluble chlorinated chemicals like many pesticides, PCBs and dioxins.

But the benefits of fish intake generally outweigh the potential risks. But persons with problems with environmental poisons must be careful with fish consumption. As you know always the dose makes the poison. Twice in a week, 150 to 200 g fish is good for all.

Mackerel

Fish are very healthy for us. They are good source of omega-3 fatty acids. Two to three times a week, 150 to 175 g, are good.
The average nutrients in 100 g edible mackerel-meat include:

• Water - 68.0 g
• Protein - 18.7 g
• Fat 11.9 g
• Minerals - 1.3 g – sodium 85 mg, potassium 395 mg, magnesium 30 mg calcium 12 mg, iron 1200 micro g, copper 115 micro g, zinc 520 micro g, selenium 40 micro g, iodide 50 micro g.
• Vitamins - vitamins A, B1, B2, B6, B12, nicotine amide, pantothenic acid, biotin, folic acid, vitamins D, E, K
• Cholesterol 75 mg
• Purine 145 mg

Prepare as you like. The fish protein is damaged very quickly in room as well as in warm temperatures. So it must be fresh or frozen before you cook.

Fish is a good food for all.