The Omegas -- Essential Fatty Acids

Our bodies need fats to run smoothly, and giving them the right kinds of fat is very important for our health and well being. Fats are a group of chemical compounds that contain fatty acids. We need fat in our diets because energy is stored in the body mostly in the form of fat. Fatty acids also aid in digestion, and work toward insulin production by the body. They assist in oxygenation of the blood and also help aid the transport of energy to all parts of the body. Researchers have found that diets that are not rich in Omega-3 fatty acids not only retard weight loss, but they are not healthy due to the reasons shown here.

The brain is approximately 60% fat and needs essential fatty acids to ensure proper brain health. Brain and nerve cells require proper feeding to function properly. Changes in cellular fluidity of these cells can impact behavior, mood, and even mental functioning.

Of these essential fatty acids, there are three main families; Omega-3, Omega-6, and Omega-9. I will present some basic information about each of the three main families over the next few articles. I will start with Omega-3, because most of us do not get enough of this very vital fatty acid.

Omega-3

There are three different types of essential fatty acids in the Omega-3 family that we need. They are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docasahexaenoic acid (DHA).

Omega-3’s are best known for their anti-inflammatory properties and heart benefits, including helping with irregular heart beats (arrhythmia) and lowering triglycerides. Here is a list of a few of the things omega-3s are linked with in aiding both prevention and treatment:

• Heart disease
• Stroke
• High cholesterol
• High blood pressure
• Diabetes
• Obesity
• Arthritis
• Osteoporosis
• Depression/bipolar disorders
• ADHD
• Asthma
• Skin disorders
• Breast, colon, and prostate cancers
• Premature births
• Hot flashes

Omega-3’s support the normal development of the brain, eyes, and nerves. In testing, it was found that just 1% of total calories enabled normal growth of these vital body parts. Omega-6’s, on the other hand, support dermal integrity, renal function, and parturition.

Our bodies cannot make Omega-3, so it has to be obtained through our diet or supplements. While we can synthesize some EPA and DHA from ALA, less than 10 percent is converted at a time. So we must fulfill our needs from diet or supplements.

Good sources of ALA omega-3s include:

• Spinach
• Kale
• Brussels sprouts
• Parsley
• Chia seeds
• Flaxseed and flaxseed oil
• Hemp seeds
• Mustard seeds and oil
• Walnuts and walnut oil

Some poultry is fed flaxseed oil or meal, resulting in omega-3 enriched meat and omega-3 supplemented eggs. It is best to only buy pasture-raised local eggs, or those that are fed flax seed meal. These eggs are likely to have a 1-to-1 omega-3-to-omega-6 profile, rather than the harmful profile found in most commercial eggs. Commercial eggs that state they have been enriched with omega-3 may not have enough omega-3 to make the ratio much better, and the omega-3 they add may be rancid.

DHA and EPA are considered more important than ALA. DHA and EPA are only found in oily cold-water fish, like salmon, mackerel, anchovies, and tuna. It is also found in organ meats, plant oils, krill, and algae, like spirulina or chlorella. But most algae-based supplements contain only DHA, but not EPA, so you should be aware of this if choosing algae supplements over fish oil supplements.

It is very important, when choosing fish and fish oil that you choose the right type of fish. For fish oil supplements, look for natural forms that have been purified by molecular distillation, to ensure the product is free of mercury and other contaminants. Look for both EPA and DHA in the supplement. Always check the expiration date, and note any bad smell or taste or discoloration, which may mean the oil has expired or oxidized. The AMA recommends that individuals that do not have allergies to fish should consume 1 to 3 grams of fish oil per day.

Fresh fish that are good food sources of omega-3s are:

• Tuna (fresh or canned light tuna)
• Pollock
• Cod
• Catfish
• Flounder
• Mahi Mahi
• Red Snapper
• Swordfish
• Halibut
• Herring
• Mackerel
• Oysters
• Salmon
• Sardines
• Trout

One important warning about taking fish oil supplements is they tend to thin the blood, so if bleeding or blood clots are an issue, or if you are on blood-thinning medications, then you should consult your doctor before taking any fish oil omega-3 supplements or eating too much oily fish.

DHA and EPA are made by microalgae that live in seawater. These are then consumed by fish and accumulate to high levels in their internal organs. People with certain circulatory problems, like varicose veins, benefit from such supplements containing EPA and DHA which stimulate blood circulation, increase the breakdown of fibrin, a compound involved in clot and scar formation, and additionally have been shown to reduce blood pressure.

Krill oil is a relatively new source of omega-3 fatty acids. Various claims are made in support of krill oil as a superior source of omega-3. Krill are not as susceptible to contamination as fish and contain a special antioxidant called astaxanthin. However, numerous studies have found krill is often contaminated by pollution and astaxanthin has not been demonstrated to have a very potent antioxidant capacity.

Meat sources of omega-3s:

• Grass-fed beef or lamb
• Free-range chicken and turkey
• Eggs from free-range and/or flax-fed chickens

When choosing meats, it is vitally important to eat only free-range, grass-fed beef and free-range or flax-fed chickens and turkeys. Animals that are fed corn or grains will have a high amount of omega-6, not omega-3, and they may contain other contaminants that you should not eat.

Most of us consume much more omega-6 than omega-3 fat. Omega-3 and omega-6 compete to be transformed in our bodies, so the ratio of omega-3 to omega-6 directly affects our health. The two omegas work synergistically, so if one or the other is more present in the body, then the effect can be damaging to our health. The two omegas compete for the same rate-limiting enzymes. A high proportion of omega-6 to omega-3 fat in the diet shifts the physiological state in the tissues toward the pathogenesis of many diseases. Excessive intake of omega-6 fats is associated with heart attacks, stroke, arrhythmias, arthritis, osteoporosis, inflammation, mood disorders, obesity, and cancer. In fact, many of the medications used to treat and manage these conditions work by blocking the effects of the potent omega-6 fat, arachidonic acid.

Omega-6 is converted by the body into pro-inflammatory agents called prostaglandins. One of these, thromboxane, is a factor in the clumping of platelets, which leads to thrombosis. Omega-3 is converted by the body into anti-inflammatory agents called omega-3-oxylipins, and EPA forms potent anti-inflammatory nanomolecules in the body called resolvins. These counteract the Omega-6 inflammatory processes. When the two omegas are in an equal or nearly equal ratio, they keep things in our bodies running smoothly. But when the ratio is out of whack, then we have health issues. Of course the simplest way to prevent this is to eat more omega-3 and less omega-6.

There is strong scientific evidence that omega-3 fatty acids reduce blood triglyceride level and regular intake reduces the risk of secondary and primary heart attack.

There is preliminary evidence that omega-3 fatty acids supplementation might be helpful in cases of depression and anxiety.

Several studies report possible anti-cancer effects of omega-3 fatty acids, particulary breast, colon, and prostate cancer. Omega-3 reduced prostate tumor growth, slowed histopathological progression, and increased survival.

As you can see, getting a good omega balance is very important.

Here is an excellent natural source for some Omega-3 products:




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