What Is Purpose of Omega-3 Fatty Acids?

Omega-3 fatty acids are a class of essential fatty acids that cannot be manufactured by the body and need to be derived from the diet. They play diverse roles in the human body, and deficiency of these nutrients is linked to an increased risk of several chronic conditions. Important omega-3 fatty acids include alpha-linolenic acid, or ALA; eicosapentaenoic acid, or EPA; and docosahexaenoic acid, or DHA.

Sources

The only dietary sources of EPA and DHA are coldwater oily fish, such as salmon, sardines and herring, and marine algae. Flax and its oil are rich in omega-3's, mainly ALA, but lack EPA and DHA. The body can convert ALA into EPA and DHA, but it does this very inefficiently. This is why it is very important to ensure you are taking in enough omega-3's, especially EPA and DHA, from your diet.

Cancer

Several studies have reported an anti-cancer effect of omega-3 fatty acids. For example, a study in the “European Journal of Cancer Prevention” suggests a decreased risk in colorectal and breast cancer with increased EPA and DHA intake. These omega-3 fatty acids are believed to reduce tumor growth and improve appetite and quality of life of cancer patients.

Cardiovascular Disease

Omega-3 fatty acids have been linked to a reduced risk of heart disease. A study in the Juntendo University School of Medicine in Japan suggests that supplementation of 1.8g of EPA daily for two years led to a significant decrease in the thickness of the arteries together with improved blood flow. Other cardiovascular effects linked to omega-3 fatty acids include reduction in blood cholesterol and triglycerides and reduced tendency for LDL cholesterol oxidation, which is believed to be one of the main causes of atherosclerosis.

Brain

EPA and DHA are especially important for brain development of the infant and in fact are nowadays incorporated in baby food. Omega-3 fatty acids have also been reported to help treat psychotic disorders and prevent memory impairment, according to a study in the “Journal of Neurochemistry." Other brain-related benefits associated with this nutrient include an improvement in cognitive abilities in children with learning problems and a neuroprotective action in Parkinson’s disease sufferers.

Inflammation

Omega-3 fatty acids, especially EPA and DHA, have powerful anti-inflammatory properties through their inhibition of the production of pro-inflammatory molecules. Thus, according to the Royal Adelaide Hospital, these nutrients are especially important in fighting conditions such as arthritis, which are characterized by excess inflammation.

How Much Fish Oil Is Safe to Take & What Are Benefits & Risks?

Fish oil is found in fatty fish such as mackerel, tuna, sturgeon, trout and salmon, and also in supplements made from these. Fish oil contains two different omega-3 fatty acids, eicosapentenoic acid, or EPA, and docosahexenoic, or DHA, both of which have heart healthy benefits. Despite these advantages, be aware that mild and severe health risks are associated with high supplement dosages.

How Much is Enough?

Eat fatty fish twice a week, advices the American Heart Association. A 3.5-oz. portion of fatty fish provides approximately 1 g of omega-3 fatty acids. Get your omega-3 requirements met through food before resorting to supplements; however, if you do take fish oil pills limit your intake to 3 g per day. Discuss possible higher dosages with your physician.
Benefits

Research demonstrates the heart healthy effects of fish oils both for individuals with cardiovascular disease and for those without a history of heart problems. According to the American Heart Association, omega-3 fatty acids decrease abnormal heart beat and heart attack risk, slow hardening of the arteries and slightly lower blood pressure. In addition, fish oils lower blood triglyceride levels by 20 to 50 percent. It is also theorized that fish oils reduce fatalities caused by heart attacks more than the prescription drugs known as statins do.

Risks

Taking fish oil in amounts greater than 3 g is considered unsafe, warns the UC Berkeley Wellness Guide. Mild side effects at this large dosage include nausea, belching or "fish burps," heartburn and diarrhea. Minimize these effects by taking supplements at mealtimes and gradually increase dosage amounts. More severe side effects caused by high dosages include an increased risk for excessive bleeding, stroke, elevated LDL cholesterol levels, immune system suppression and poor glycemic control in diabetic individuals.

Safety Concerns

Women who are pregnant or breast-feeding and young children should restrict fatty fish intake due to possible methylmercury content. This toxin is only found in fish meat, thus fish oil supplements are a safe substitute. Individuals allergic to fish should also avoid fish oil or omega-3 supplements manufactured from it. For those individuals with toxin contamination concerns, the American Heart Association advises individuals to cut off fish skin and the underlying fat layer prior to cooking. The benefits of fish oil consumption for older men and postmenopausal women outweigh any risks from possible toxin contamination.
Fish oils are known to interact with certain medications such as birth control pills and anti-hypertensive and anticoagulant drugs. Vitamin E levels can also decrease with fish oil supplementation. Consult your physician if you have concerns regarding fish oil and medication interaction.

Balancing Your Omega-3 Fatty Acids – Essential For Health and Long Life

Many man and women are concerned about fat. If we think about everything that the media relates to us about the subject of fat, much of it is quite confusing and not entirely true. The patients I see are usually convinced that eating too much fat in their diet makes them fat. However, the truth is that an extremely low-fat diet will not regulate your weight and it will certainly not enhance your health. Truth be told, if you don’t get enough fat in your diet, you will actually be less healthy than if you were to consume healthy fats in your diet.

Luckily our society, in general, is becoming more educated and informed about the importance of fats in the diet, most importantly including omega-3 essential fatty acids into our daily diets. Next time you are at your local grocery store take notice how many times you see the phrase “good source of omega-3” on some food packages. This is not an accident because food manufacturers have discovered that marketing their items as such will help increase their sales. But it’s still confusing because so many do not understand the difference between these good fats and saturated fats which are present in many processed foods.

Research has confirmed that omega-3 fatty acids can have an excellent effect on impacting degenerative diseases, such as heart disease, hypertension, rheumatoid arthritis, Alzheimer’s, diabetes, and many others. There are anti-inflammatory properties in omega-3 fatty acids and these have shown to have a positive effect for women especially those going through menopause, thus having impact on the preservation of the heart, breast, and bone health, and better yet, it balances their moods.

I know that it sounds too good to be true, but I have seen it in my practice through the years that omega-3 essential fatty acids indeed work wonders. That is why they are considered essential. From your heart to your mind and all the cells in your body, omega-3s are the best kind of fats for your health.

What’s so essential about essential fatty acids?
Many women that come to the clinic have asked “What’s the difference between regular fat and “essential” fat?” The answer is, your body is not able to create essential fatty acids (EFAs), so you have to get them from what you eat. There are two forms of EFAs (omega-3 and omega-6), and they are found in the membranes of every cell in your body!

If we look at the molecular level, EFAs help protect and keep your cardiovascular, musculoskeletal, gastrointestinal (GI), and immune systems functioning at their best. EFAs help to insulate your nerve cells and they produce molecular messengers that are part of your central nervous system and your bodies’ immunity.

Listed below are some ways to help you obtain omega-3 and omega-6 fatty acids. Please note that there are many foods that have both omega-3 and omega-6, and they are on both lists.

Omega-3 Sources:

• Canola oil
• Eggs
• Flaxseed
• Hempseed oil
• Marine microalgae – most algae-based supplements contain docosahexaenoic acid [DHA], but not eicosapentaenoic acid [EPA]
• Pumpkin seeds
• Seafood – sources that are both high in omega-3 and low in environmental contaminants include anchovies, herring, mackerel, oysters, sardines, wild salmon and sardines
• Walnuts

How omega-3s prevent disease
The beauty of omega 3s is that they make such a profound difference in your health and are also quite affordable and easily accessible. They are so good for us because of the anti-inflammatory properties. Omega-3s have long been associated with prevention and treatment of many illnesses, including:

• Alzheimer’s disease
• Arthritis
• Asthma
• Attention Deficit Hyperactivity Disorder
• Breast, colon, and prostate cancers
• Burns
• Depression/bipolar disorders
• Diabetes
• Heart disease
• High blood pressure
• High cholesterol
• Obesity
• Osteoporosis
• Schizophrenia
• Skin disorders
• Stroke

It is no surprise that omega-3 fatty acids are one of the most researched topics in the scientific community. They are also one of the most celebrated dietary essentials among people who live a health conscious lifestyle and incorporate whole health into their daily life. The question that remains that is quite baffling is why does the intake of omega-3 fatty acids continue to decline?