The two main EFAs Important for human health are omega-3 and omega-6. Both need to be present in the diet and the body is unable to convert one type into the other. Whilst the amount of omega-6 eaten in Europe has risen, the amount of omega-3 consumed has fallen, Ideally the maximum ratio of omega-6 to omega-3 consumed Is 5: 1. In the UK. the ratio is nearer to 8:1 and in the US and Australia the ratio is nearer 12:1 and this imbalance has been identified as a possible cause of modem health problems.4 It is generally accepted that richer nations tend to consume enough omega-6 fatty acids, but are deficient in omega-3 so should address this imbalance by eating more omega-3 fatty acids.

The omega-3 family of polyunsaturated fatty acids can be further divided into two groups: short chains (alpha linolenic acid or ALA) and long chains (eicosapentaenoic acid – EPA and docosahexaenoic acid. D)-iA. The short chains are mainly found in plants (including some of the vegetable oils listed in the table Fatty acids and vitamin E) whereas the long chains are found almost uniquely In sea food. The human body can only utilise the long chains though short chains can be converted into long chains. There are concerns that this conversion process may be inefficient and so non-fish eaters may need to increase their consumption of EFAs. omega-3 has been shown to play an essential role In the human unborn and newborn brain and retinal development, and provide protection against heart disease, stroke and certain cancers. It has also been claimed that omega-3 can help in preventing arthritis, asthma. autoimmune diseases, Crohn’s disease. inflammatory skin diseases, depression and schizophrenia. The recommendation is to eat about 100g (3oz) oily fish per person per week. Oily fish include tuna. salmon, sardines, herring, mackerel and pilchard. The vegetable oils which have a high omega-3 level (see the table Fatty acids and vitamin E) include flax or linseed oil (53%) and walnut oil (14%). Of the more common oils. both soybean oil (7%) and rapeseed oil (9%) contain significant amounts of omega-3. Olive oil (1 %) in contrast has very low levels of omega-3 despite the numerous health claims made about the oil.

Omega 3-6-9, Omega 6

Much has to be learned about the functions of linoleic acid (also known as omega 6) and linolenic acid (also known as omega 3) a term you may recall from the fish-oil craze a few years back). But scientists believe that these essential fatty acids govern growth, vitality and mental state. They are needed in the transport of oxygen from the red blood cells into other body cells, and form a structural part of all cell membranes. They are the precursors of prostaglandins, hormone like substances that help regulate many bodily functions, including blood pressure. And that’s only the beginning of the list: Put simply, the importance of essential fatty acids cannot be overestimated. The minimum daily requirement of essential fatty acids is modest, about I to 2 percent of total calories (or about a teaspoon for a person eating 1,800 calories a day). Udo Erasmus, in his book Fats and Oils (Alive Books, 1986), says the optimum daily amount is 9 to 30 grams, depending on various factors including physical activity, stress, nutritional state and individual differences. But his position is considered extreme. Why? Illness due to too few essential fatty acids is all but unheard of, it’s generally agreed.

Diets averaging 25 percent of their calories from fat have more than enough essential fatty acids to avoid deficiency symptoms, research shows. At this fat level, linoleic acid accounts for about 5 percent of the diet’s total calories,
more than twice the amount nutritionists believe is necessary for health. The upshot is that you probably don’t need to add more fats to your diet to get enough essential fatty acids. But if you want to be extra safe, choose the
fats you do eat from among the richest sources of linolenic and linoleic acids. The richest sources are the oils of flax, pumpkin, soybean and walnut. They contain both linoleic and linolenic acids. Other oils—such as safflower, sunflower, corn and sesame—are also good bets. Almost all foods, however, contain essential fatty acids. In vegetables, for example, 50 to 80 percent of the fat they contain is in the form of essential fatty acids, says James J.
Kenney, Ph.D., a nutritionist at the Pritikin Longevity Center in California.

Some evidence suggests that a high ratio of omega 6 (linoleic acid) to omega 3 (linolenic acid) may be detrimental to health. Cancer, for instance, may be linked to an imbalance of these essential fatty acids. Kenney says that a ratio of 4 to I is ideal, while a ratio of 10 to 1 may be unhealthful. That’s bad news for most Americans, who tend to eat omega 6 foods in much greater amounts than omega 3 foods. Now for the best—though yet to be Substantiated—news about essential fatty acids: At levels of about 12 to 15 percent of total calories, they may increase metabolic rate. In other words, they burn fat, Erasmus says, citing a study conducted in Germany. Sounds almost too good to be true, doesn’t it? Although provocative, this purported finding is by no means proven—and it’s not a license to start guzzling soybean oil as if it were water. Fat doesn’t have a bad reputation without reason. Of course, in earlier times, the plump among us were held up as models of health and wealth. But that’s not the case today—and justifiably so.

Omega 3, Omega 6

During this past century there has been a marked increase in the lifetime risk for major depression with a decreasing age of onset. Over the same time period there have been significant changes in the intake of dietary fats, with substantially more saturated and trans fats being consumed, and less of the healthy omega-3s. Diets such as the Standard American Diet (SAD) that emphasize processed, packaged, and convenience foods are deficient in the brain building Omega 3. The human brain is more than 60% fat, with a significant portion made of omega-3s. The brain requires more omega-3 fatty acids than any other system in the body. With sufficient levels of omega 3, the membranes of the brain perform at their peak level, which is essential for regulating mood, emotions, anxiety, and sleep. Research shows that countries with the highest fish consumption (containing high amounts of omega-3) have improved mental functioning, including mood. Japan has the highest fish consumption in the world and the lowest rates of depression at 0.12%, whereas in North America, where fish consumption is among the lowest in the world, depression rates are 50 times higher at 6%.

Over 17 million Americans experience depressive symptoms that can range from changes in eating and sleeping patterns, problems with concentration, decreased energy, feelings of hopelessness and worthlessness, anxiety, and mood swings. As a result of these dramatic rates of depression, antidepressant medication is at the top of the list of social expenditures for drugs in many countries. Scientists continue to evaluate more “natural” choices to help with mood and emotional health, including the use of omega 3 fatty acids, especially eicosapentaenoic acid (EPA). Scientists have determined that higher omega-3 fatty acid intake is correlated with an overall improvement in mood. A study published in the Archives of General Psychiatry in 2002 found that 1000 mg of EPA provided the most significant improvements in mood and libido in combination with standard antidepressant therapy.

Mood supporting nutrients like omega-3 can be found in cold, deep water fatty-fish such as sardines, anchovies, and mackerel. Consuming fatty fish at least twice a week as well as an EPA concentrated supplement will help balance your mental health, improve niood, reduce stress and provide an overall sense of well-being.

Omega 3