Dacryodes edulis tree (African pear) in our home. Recently, I went to look at the tree and noticed it had started bearing fruit. That was a signal that the season is here again!
I have so many competitors struggling with me for the fruit. Last season, neighbours called our attention to the fact that some passersby were climbing our fence to pluck some of the fruits. So, I will not lose guard this season.
Although avocado pear has a buttery feel in the mouth, I prefer African pear because of its tangy taste.
I deliberately shared this story. You will know why I did shortly.
This week, we are looking into essential fatty acids.
Essential fatty acids, or EFAs, are required by humans and other animals for normal physiological function but cannot be synthesised in the body.
They must be obtained from food or from a dietary supplement.
Only two fatty acids are known to be essential for humans: alpha-linolenic acid (an omega−3 fatty acid) and linoleic acid (an omega−6 fatty acid).
In contrast to essential fatty acids, non-essential fatty acids are those that the human body can synthesise itself.
It is important to note that non-essential fatty acids don’t mean unimportant; the classification is based solely on the ability of the body to synthesise fatty acids.
In 1929, George and Mildred Burr discovered that fatty acids were critical to health. If fatty acids were absent from the diet, a life-threatening deficiency syndrome would ensue.
The Burrs coined the phrase “essential fatty acids”. Since then, researchers have shown a growing interest in unsaturated essential fatty acids, as they form the framework for the organism’s cell membranes. Subsequently, awareness of the health benefits of essential fatty acids has dramatically increased since the 1980s.
Are you still angry with your mother for giving you cod liver oil when you were young? You have to forgive, because mothers did it for our good.
As the name implies, it is an oil extracted from the livers of cod fish. It is a good source of omega-3 fatty acids.
Now, let us talk about omega-3 fatty acids. They are polyunsaturated fatty acids.
As incredibly important as they are, our bodies don’t make them; we have to get them from our diet.
There are three main types of omega-3 fatty acids: EPA (eicosapentaenoic acid) is a “marine omega-3” because it is found in fish.
DHA (docosahexaenoic acid) is also a marine omega-3 found in fish.
ALA (alpha-linolenic acid) is a form of omega-3 found in plants.
When you get ALA from food, your body is able to turn some of the ALA into EPA and subsequently into DHA.
However, this conversion process is inefficient in humans. On average, only 1–10 per cent of ALA is converted into EPA and 0.5–5 per cent into DHA.
What I am driving at is that the best sources of omega-3s are oily fish.
Algae and seaweed are important sources of omega-3 for people on a vegetarian or vegan diet, because they are among the few non-animal foods containing both DHA and EPA.
Let us look at the food sources of omega-3 fatty acids:
A lot of people run away from mackerel fish, popularly called Eja alaran in Yoruba. You need to add it to your diet because it is a good source of omega-3 fatty acids.
Other fatty fish on the list are salmon, tuna, herring, cod, and sardines. Seafood like oysters, mussels, crabs, lobsters, and scallops also make the list.
Some nuts and seeds that are good sources of omega-3 are flaxseeds, chia seeds, walnuts (asala/awusa), and hemp seeds.
Vegetables such as spinach, Brussels sprouts, and purslane are rich in omega-3. We have talked about purslane before.
This a plant that people unjustly call a ‘weed’, but nature has put the highest level of omega-3 fatty acid essential for humans in it, compared to any other leafy green vegetable!
Persea americana (avocado pear) and Dacryodes edulis, also known as African pear and ube in Igbo, contain omega-3 fatty acids. You can now see the reason I shared the story on African pear.
According to one study from 2017, increased intake of several types of fatty acids during infancy, including DHA, was linked to a lower risk of type 1 diabetes-associated autoimmunity later in life.
A 2018 study found an association between omega-3 consumption and a lower risk of asthma in children.
A 2023 meta-analysis of twelve studies determined that an omega-3 supplement reduced pain and the need for pain relievers during menstruation.
In some older studies, low levels of omega-3 fatty acids were also associated with sleep problems in children and obstructive sleep apnoea in adults.
Animal studies suggest that omega-3s may also help protect your skin against sun damage.
According to one review of six studies, omega-3 supplements were able to significantly reduce pain in people with osteoarthritis of the synovial joints.
Research suggests that supplementing with omega-3 fatty acids may help reduce liver fat and inflammation in people with non-alcoholic fatty liver disease.
Some older studies suggest omega-3 consumption may be associated with a reduced risk of prostate cancer, breast cancer, and colon cancer.
Several studies link higher omega-3 intake to decreased age-related mental decline and a reduced risk of Alzheimer’s disease.
Some studies also suggest that omega-3 supplements can improve symptoms in people with both schizophrenia and bipolar disorder.
Studies have consistently observed a connection between omega-3 supplementation and reduced inflammation.
Some research suggests that omega-3 fatty acids could help improve blood sugar levels, inflammation, and heart disease risk factors in people with metabolic syndrome.
People who consume omega-3s regularly are less likely to have depression. It improves eye health. It promotes brain health during pregnancy and early life.
It is good for heart health and may reduce symptoms of Attention Deficit Hyperactivity Disorder ( ADHD) in children. It can reduce symptoms of metabolic syndrome and reduce inflammation.
It benefits autoimmune diseases and can improve mental health disorders.
Also, it reduces fat in the liver, improves bone and joint health, and might help alleviate menstrual pain. It supports skin health and improves sleep.
In a study titled ‘Omega-3 Fatty Acids and Cognitive Decline: A Systematic Review’ by Amelia Martí Del Moral et al., it was concluded that omega-3 supplementation might have a positive effect on cognitive function.
Thus, n-3 LCPUFAs could be used as a preventive or therapeutic tool for cognitive decline in aged or elderly adults.
Faith Mather, a registered dietitian nutritionist at the Michigan Medicine Frankel Cardiovascular Centre, says that “Omega-3 is an essential fatty acid and a type of unsaturated fat.
The body needs it in small quantities, and since our bodies can’t produce it, the only way to get omega-3 is through our diet. If you have an existing heart condition or are at risk for heart disease, omega-3 fatty acids can help fight inflammation that can further damage blood vessels.”