Why the Fuss about Omega-3?  

Whether you listen to television advertisements, study food product labels or simply glance through your junk mail, it seems like everyone is spouting the benefits of having Omega-3s in your daily diet. Most of us know that fish have Omega-3 in abundance, but how much do we have to eat to get the maximum health benefits? How do we get that benefit if we hate fish or are vegetarians? Let’s take a minute and go over the basic facts of Omega-3. 

What are Omega-3s?

They are essential fatty acids (EFAS). They are essential to human health but cannot be manufactured by the body.  We must obtain them from food. Omega-3 fatty acids are polyunsaturated fatty acids that play a key role in brain function and normal body growth and development. There are three main types of omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Our bodies use mostly EPA and DHA, but the ALA that we consume is normally converted by the body to either EPA or DHA. People with either diabetes or schizophrenia may not be able to convert ALA to EPA or DHA. 

Why are Omega-3s Important?

Research has shown that Omega-3 fatty acids reduce inflammation and help prevent risk factors associated with heart disease, cancer and arthritis.  Omega-3 fatty acids are concentrated in the brain and are especially important for brain memory and performance. Research suggests that Omega-3 fatty acids are helpful in treating problems such as high cholesterol, high blood pressure, diabetes, osteoporosis, depression, schizophrenia, attention deficit/hyperactivity disorder (ADHD), eating disorders, burns, skin disorders, inflammatory bowel disease (IBD), asthma, macular degeneration, menstrual pain, colon cancer, breast cancer and prostate cancer. More uses are being researched. 

Consumption of both Omega-3 and Omega-6 fatty acids are important for maintaining good health but the two need to be in balance.  The typical modern American diet shows us eating as much as 25 times more Omega-6 fatty acids than Omega-3 fatty acids. A healthy diet should have us eating roughly 2-4 times more Omega-6 than Omega-3.  Omega-6 fatty acids tend to promote inflammation and Omega-3 fatty acids help reduce it. The current imbalance in our diets may be a significant factor in the rising rate of inflammatory disorders in the United States. 

What foods are high in Omega-3 fatty acids?

A partial list includes: cold water fish such as halibut, herring, mackerel, salmon, sardines and tuna contain EPA and DHA; chia, flaxseed, flaxseed oil, canola oil, soybeans, soybean oil, pumpkin seeds, pumpkin seed oil, walnuts and walnut oil contain ALA; grass-fed beef has a mix of ALA, EPA and DHA. 

Nutritionists often recommend eating two or more servings of fish per week, but you need to be careful which fish you eat.  Mercury contamination in wild fish is a concern, but cold water fish are considered safer.  Farmed fish, where mercury levels can be monitored, are not always fed a diet that yields the highest levels of omega-3 fatty acids. 

Omega-3 fatty acids from plants are good for fish haters.  Chia and flaxseed can be added to salads and oatmeal for easy consumption.  A helping of walnuts and pumpkin seeds makes a healthy snack. Your challenge is to make sure you eat organic plant foods as often as possible to avoid pesticides. 

Grass-fed beef has become an increasingly popular source of omega-3 fatty acids.  Grain-fed beef has a higher ratio of omega-6 to omega-3 than grass-fed beef does.  Grain-fed beef is about 6 to 1 and grass-fed beef is about 2 to 1. Grass-fed beef has many health benefits but it is more expensive and the taste does not always appeal to someone used to grain-fed beef.  

What about using supplements to get more Omega-3 fatty acids in your diet?

Fish oil and flaxseed oil capsules are popular substitutes for those who want to increase their intake of omega-3 fatty acids.  Supplements are convenient and easily added to your diet. If you choose to use them, satisfy yourself that you are buying a quality product without contaminants. 

Consult your healthcare professional for advice.

Omega-3 fatty acids clearly provide health benefits for us, but how we absorb them safely and effectively is a challenge.  Eating too much fish might increase our chances of getting mercury poisoning.  That’s bad for all of us but especially bad for pregnant women and children.  Supplements sometimes interact badly with medications. Talk to your doctor to see what’s best for you.    

Del Vogel, June 24, 2009

Sources: 

Daley, C.A., Abbott, A., Doyle, P., Nader, G., and Larson, S. College of Agriculture, California State University, Chico. University of California Cooperative Extension Service. Last Updated: January 18, 2007. A Literature Review of the Value-Added Nutrients found in Grass-fed Beef Products. www.csuchico.edu/agr/grassfedbeef/health-benefits/index.html .  

Fuller, Janet Rausa (3/8/2006). Grass-fed beef: It’s what’s good for you? Chicago Sun Times  

Hawkins, Ernest B., MS, BSPharm, RPh, Health Education Resources; and Ehrlich, Steven D., N.M.D, private practice specializing in complementary and alternative medicine, Phoenix, AZ. Reviewed last on 5/1/2007. Omega-3 fatty acids. University of Maryland Medical Center website at  http://www.umm.edu/altmed/articles/omega-3-000316.htm. 

Williams, Dr. David G. (March 2008). The Aztec Secret to Health. Alternatives for the Health-Conscious Individual, Volume 12, No. 9.