Omega 3 Fatty Acids

The Basics

What are they?

Omega 3 fats are a type of essential fatty acid (efa) that the body needs for optimal health. Since our bodies can not make omega 3’s they must be obtained from the diet through foods or supplements (i.e. fish oil supplements). There are three different types of omega 3 fats – EPA, DHA, and ALA.

Why do I need them?

As an essential fatty acid omega 3s are crucial for a variety of body processes. In particular, they play an important role in thinning the blood which aids in preventing heart disease. Omega 3 fats are also powerful anti-inflammatory agents that may help relieve joint pain, aid in prostate cancer prevention, improve brain function and mood, and much more.

Where can I get them?

Omega 3 fats are primarily found in fatty fish; as a result, these fats are often referred to as fish oil. Small amounts of omega 3 fatty acids (ALA) can also be found in nuts and seeds. However, because these amounts are so small, and due to the lack of fish in the typical Western diet, the largest amounts of essential omega 3’s such as EPA and DHA are typically obtained through fish oil supplements.

How much do I need?

Although there are currently no set requirements for omega 3 fats, research indicates that these essential fatty acids are needed in much larger amounts than are consumed in the average diet.

Omega 3 Fatty Acids

A Closer Look

Omega 3 fatty acids are classified as polyunsaturated fats (PUFAs) because their chemical structure includes multiple double bonds. Omega 3 (n-3) fats are often considered to be the healthiest fats in the diet. This is largely due to their ability to reduce inflammation in the body. Unfortunately, however, deficiency in these essential fatty acids has become common. In fact, Harvard researchers estimate that omega 3 deficiency contributed to 72,000-96,000 deaths in 2005.

How Omega 3s Work

Chronic inflammation can lead to heart disease, arthritis, cancer, diabetes, autoimmune diseases, and numerous other conditions. Omega 3 fats calm the inflammatory response preventing the tissue damage and swelling that lead to pain and illness. Likewise, they thin the blood helping it flow more freely throughout the body. Finally, omega 3 fats are a vital component of brain, muscle, and immune cells, and therefore exhibit their health benefits from head to toe.

What is Inflammation?

Inflammation is the body’s natural response to injury or stress. When you cut your finger the inflammatory response kicks in causing the cut to swell as blood rushes to the surface. In this example, inflammation can be a helpful process. However, when cells in the body undergo inflammation from the everyday wear-and-tear of stress, poor diet, and aging, the resulting damage can lead to disease

Types of Omega 3 Fats

There are three types of omega 3 fats – EPA, DHA, and ALA. All three of these fatty acids are essential. However, the benefits attributed to omega 3s are most commonly associated with DHA and EPA which are typically found together in fatty fish or fish oil supplements.

Omega 3 Fatty Acids Comparison

Omega 6 – The Other Polyunsaturated Fat

As a group, polyunsaturated fats are considered to be healthy additions to the diet, as opposed to saturated fats which have been attributed to high cholesterol and heart disease. However, omega 6 (n-6) fatty acids, the other type of polyunsaturated fat, is utilized in different ways than omega 3 fatty acids. When a person’s intake of omega 6 fats exceeds their intake of omega 3 fats, as is often the case in the typical Western diet, increased inflammation can result.

Best Sources of Omega 3

Although nutrition experts generally prefer that people get their nutrients from foods, when it comes to omega 3 fatty acids many agree that EPA/DHA supplements are often the best source for these polyunsaturated fats. While fish is a good source of EPA & DHA, there is a concern that farmed fish could contain PCBs, while some varieties of ocean fish and shellfish may contain mercury. In addition, since many people opt to fry their fish in omega 6 oils (corn, soybean or sunflower oils); they are not reaping the full benefits of pure omega 3 fats. Finally, plant foods that are considered a good source of ALA have far too little of the nutrient to meet omega 3 recommendations.

Fish Oil supplements

While fish oil supplements offer the convenience of large amounts of omega 3 fats without the risk for mercury or PCBs, not all fish oil supplements are alike. Some brands contain little actual EPA & DHA, and use omega 6 oils as filler. Always be sure to read product information to be sure the variety you are purchasing:

• Is tested for purity and quality.
• Contains high levels of EPA and DHA fish oil.

Omega 3 Foods

Foods can be a good means of getting omega 3 fats with careful diet planning. The following choices can help meet omega 3 needs:

• *Watch for mercury content in fish. Find FDA recommendations for low mercury fish

Omega 3 Recommendations

Just ten years ago very little was known or understood about omega 3 fatty acids. As a result, there are few established recommendations for omega 3 intake. However, given the many health benefits of omega 3s, along with findings that indicate omega 3 deficiencies may contribute to 72,000-96,000 preventable deaths annually in the U.S., scientists and health agencies have provided guidelines. The following chart represents the general consensus for omega 3 needs according to a variety of government and scientific agencies both worldwide and in the U.S.:

Omega 3 Recommendations – Summary by Agency*

*Chart is based on information compiled by Nutraceuticals World, June 2009.

**The DRIs were set in 2002 and at that time the Institute of Medicine (IOM) concluded that there was not enough evidence to define DRIs for EPA and DHA.

Omega 3 Guidelines

It is important to note that although omega 3 recommendations are in place for certain agencies, the overall guidelines for omega 3 intake are continually evolving based on the latest science. The following omega 3 guidelines are helpful in planning daily intake:

• A group of scientists is recommending that a new DRI be set for EPA and DHA at 250 – 500 mg/day.
  
• On food labels the term “excellent source” means 32 mg of EPA and DHA per serving.
• The American Heart Association states that consuming 0.5 to 1.8 grams of EPA and DHA per day (either as fatty fish or supplements), or alpha-linolenic acid at 1.5–3 grams per day reduces the risk for heart disease. Yet, they caution that individuals consuming more than 3 grams of omega 3 fatty acids per day should do so only under a physician’s care since high intakes could cause excessive bleeding in some people.

Omega 3s vs. Omega 6s – What’s the Right Ratio?

When researchers discuss the optimal intake of polyunsaturated fats, they often refer to a ratio of omega 6 fatty acids to omega 3 fatty acids. Reports estimate that the average American diet contains a ratio of 20:1 (20 grams of omega 6 fats for every gram of omega 3 fats) or more. Although an ideal ratio has not been determined, many experts believe that keeping intakes at ranges of 2:1 to 5:1 would be a much healthier balance. They urge consumers to decrease the omega 6 foods in their diets and increase their omega 3 intake via foods or omega 3 supplements.

Dangers of Omega 6 Fatty Acids

Omega 6 fatty acids are a type of polyunsaturated fat. Polyunsaturated fats, particularly omega 3s, are considered to be a healthy addition to the diet. However, when too many omega 6 fatty acids are consumed in proportion to omega 3 fatty acids, there is an increased risk for inflammation to occur in the body. Such inflammation can contribute to joint pain and swelling, heart disease, and other inflammatory conditions like cancer and diabetes. In addition, omega 6 fatty acids tend to act as the storage fat in our bodies which some believe make them a contributing factor to obesity.

Omega 6 fats do have a place in a healthy diet, yet given their widespread occurrence in the food supply very little attention needs to be made in obtaining these essential fatty acids. Instead, it is important to reduce omega 6 fats, while increasing omega 3 fats. This can contribute to a healthier ratio of these fats.

8 Tips for Lowering Omega 6 Fats

*       Avoid fried foods. Cook with healthier oil blends such as olive and canola, or canola and flax oil.

*       Limit packaged snacks and processed foods.

*       Read ingredient labels to insure that products do not contain oils that are high in omega 6 or partially hydrogenated oils.

*       Limit fast foods.

*       Make your own salad dressing from canola and flaxseed oil combined with spices and vinegar.

*       Choose whole, unprocessed grains such as oat bran, oatmeal, quinoa, and brown rice.

*       Use fish oil supplements that contain only omega 3 fats (EPA/DHA).

*       Eat smaller portions of meat and dairy products. Or look for grass-fed beef, chicken and pork, along with cheeses and eggs that contain omega 3 fats.

Oils High in Omega 6

*       Corn oil

*       Soybean oil

*       Sunflower oil

*       Safflower oil

Oils Low in Omega 6

*       Flaxseed oil

*       Walnut oil

*       Chia oil

*       Olive oil

Omega 3 Benefits

Countless research studies over the past decade have uncovered the astounding health benefits of omega 3 fats. Since omega 3 fatty acids are used throughout the body to nourish cells and decrease damaging inflammation, they have been shown to prevent numerous chronic conditions. In fact, omega 3s have been associated with the following health benefits:

• Reducing the Risk of Prostate Cancer
• Assisting with Joint Health and Arthritis Pain Relief
• Improving Heart Health (Lowering Cholesterol Levels & Decreasing Risk of Stroke)
• Lowering Cancer Risks for Esophageal & Colorectal Cancer
• Reducing the Risk for Alzheimer’s Disease
• Enhancing Brain Development & Cognitive Function
• Alleviating Depression & Improving Mood
• Aiding Attention Deficit Hyperactivity Disorder (ADHD)
• Decreasing Diabetes Risk
• Improving Symptoms of Autoimmune Disease
• Assisting with Eye Health
• Contributing to Weight Loss

A Work In Progress…

While there are already many studies exhibiting the positive benefits of omega 3 fats, there is still much more to come. In fact, a large randomized trial of 20,000 participants, which has been dubbed the VITAL trial (VITamin D and OmegA-3 TriaL) will soon set out to examine the roles vitamin D and omega 3 fats have on reducing heart disease and cancer.

Next post will be on the benefits of Omega 3 and joint health specifically.

Mr JoMo