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

Lignin acts as an antioxidant, protecting health cells from free radicals. Flaxseed oil, which will enhance omega-3 fatty acid, should be a part of every woman’s diet. Other sources for omega-3 are cold-water fish such as salmon, rainbow trout, tuna, sardines, cod and herring. Flaxseed oil should he stored in an amber-colored bottle, which protects it from light damage and should he refrigerated to make sure it doesn’t become rancid. Flaxseed tastes like wheat germ and can be added to breads, muffins, hot cereals, smoothies, salads, soup, yogurt or fresh juices. Flaxseed can be bought in bulk at most health food markets and can be ground at home in a spice grinder or coffee grinder. Store unused ground flaxseed in a zipper-style plastic bag in the refrigerator and use it within a week. Some people are allergic to flaxseed, so begin with a small amount, one-fourth teaspoon, and increase gradually if you don’t have a reaction. A teaspoon of ground flaxseed included in the diet a few times a week would be a moderate approach. Dietary fiber, which helps remove certain toxic materials from the body, also plays an important role in preventing and fighting breast cancer. Fiber can also interrupt estrogen pathways by decreasing the blood levels of estrone sulfate, the most prevalent form of estrogen. A high- fiber diet, about 30 to 40 grams per day, combined with a 20 percent low-fat diet, has been found to lower estrogen by as much 36 percent, leading to a 54 percent decrease in breast cancer risk. Some high-fiber foods are whole- grain cereals and flour, brown rice, bran, most fresh fruits, dried prunes, nuts, seeds (especially flaxseed), beans, lentils, peas, and fresh raw vegetables. Fiber has proven to be beneficial when it comes to controlling weight and your cholesterol level. Because of its overall health-promoting benefits, nutritionists say there is no apparent downside to fiber. Increase gradually if you are just beginning to concentrate on your fiber intake. This will help avoid abdominal discomfort and gas. Experts say you should give yourself about two weeks to work up to the recommended intake.

Omega 3

Omega 3 fatty acids help lower bad LDL cholesterol, raise good HDL, cholesterol, lower triglycerides (a type of blood fat), and may reduce the risk of blood clots. That’s good news for everyone, but especially for folks with diabetes, who are more prone to heart disease. Omega 3’s aren’t made by our bodies. We must get them from food, specifically fish and plants. Fish provides important omega 3 fats called eicosapentaenoic acid (EPA) and docosahcxaenoic acid (DHA). Good sources include salmon, mackerel, sardines, herring, anchovies, rainbow trout, blue— tish, and white albacore tuna canned in water. Plants contain alpha—linolenic acid (ALA). Good sources are
canola oil, flax seed and flaxseed oil, walnut oil, and dark green, leafy vegetables. In your body, ALA is only partially converted to the much more powerful EPA and DHA. You need at least 0.5 gram of EPA and DHA per day and 1 gram per day of ALA. Here are five ways to add omega 3 to your diet.

• Eat fatty fish twice a week. That way, you’ll get your daily quota of 0.5 gram EPA and DHA.
• Say, “I’ll have the salmon.” Most restaurants offer a salmon entree—an easy way to get omega 3 . A 3-ounce serving will bring you almost 2 grams of EPA and DHA.
• Have a tuna sandwich. Use canned white albacore tuna in water—light tuna has fewer omega-3’s. A 3-ounce serving of tuna averages 1.1 grams of EPA and DHA. (Restaurant tuna is mostly yellow-fin, not a high omega 3 fish.)
• Use canola oil for baking and cooking.
• Sprinkle ground flaxseed on cereal or yogurt. One tablespoon contains 2.2 grams of ALA. You’ll find it at health food stores.

Omega 3

Two polyunsaturated fatty acids, linoleic acid and arachidonic acid (omega 3, omega 6 and omega 9), are the only fatty acids known to be essential for the nutritional well being of many species of animals, and of the humans. Linoleic acid (omega 3) cannot be synthesized and must therefore be supplied in the diet, but arachidonic acid (omega 6 and omega 9) can be formed from linoleic acid in the animal body. Linoleic acid occurs in high concentrations in various edible vegetable oils, e.g., corn, cottonseed, peanut, safflower, soybean (but not in olive oil or coconut oil), whereas arachidonic acid occurs in animal fats, albeit in rather small amounts. Essential fatty acid deficiency has been produced in animals and man by restricting essential fatty acid intake. Signs of deficiency in omega 3 in experimental animals include poor growth, dermatitis, poor reproductive performance, lowered caloric efficiency, decreased resistance to a number of stress conditions, and impairment in lipid transport. Dermatitis and derangement’s in lipid transport have also been seen in man as a result of lower omega 6 diet ingesting experimental diets that were virtually free of essential fatty acids. Deficiency has not been reported in human adults on ordinary diets. However, deficiencies have been reported in hospitalized patients maintained exclusively on intravenous feeding for prolonged periods (Collins et al., 1971; Paulsrud ci al., 1972).

Essential fatty acids especially omega 9 seem to play a role in the regulation of cholesterol metabolism, especially transport, transformation into metabolites, and ultimate excretion. Diets high in polyunsaturated fatty acids (including the essential fatty acids) have been shown to reduce serum cholesterol in experimental animals and in man, although the ultimate fate of the cholesterol removed from the circulation has not as yet been established. In tissue metabolism, essential fatty acids in phospholipids are important for maintaining the function and integrity of cellular and sub-cellular membranes. In addition, essential fatty acids (omega 6 and omega 9) have been shown to be precursors for a group of hormone-like compounds called prostaglandins, which are important in the regulation of widely diverse physiological processes.
Studies with both human subjects and animals indicate that, to prevent deficiency, the required intake of essential fatty acids lies within the range of 1—2 percent of total calories. This amount in the diet is not difficult to achieve.

Omega 3-6-9

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

The human body absolutely requires the polyunsaturated EFAs — linolenic acid (omega 6 fats) and alpha-linolenic acid (omega 3 fats). That is exactly why these fatty acids are termed essential.” The omega 3s are found in flaxseed, hemp, and pumpkin seed oils, in addition to marine sources (cold-water fish and ocean-dwelling micro-algae), which are high in EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Omega 6 fats are mostly found in seed oils and nuts. Other fats include monounsaturated fats, such as omega 7 (palmitoleic acid, found in tropical oils) and omega 9 (oleic acid, found in olive oil, etc.). The saturated fat group is notable for: stearic acid (shea nut butter, chocolate/cocoa), palmitic acid (tropical fats), butyric acid (butter), and arachidic acid (peanuts).

All cells throughout the human body are enveloped by a membrane composed chiefly of fatty acids. What determines the type of fatty acid in the cell membrane is the type of fat consumed. A cell membrane composed chiefly of saturated fats or trans-fatty acids (mostly from partially hydrogenated tropical oils or margarine), differs considerably in structure from a cell membrane composed of EFAs. A diet composed of largely saturated fat, animal fatty acids (e.g., arachidonic acid), cholesterol, and trans-fatty acids is going to lead to membranes which are much Less fluid in nature than the membranes of a person consuming optimum levels of beneficial omega 3 and omega-6 EFAs. A relative deficiency of EFAs in cellular membranes makes it virtually impossible for the cell membrane to perform its vital functions. Without a healthy membrane, cells lose their ability to hold water, vital nutrients, and electrolytes. They also lose their ability to communicate with other cells and to be controlled by regulating hormones. They simply do not function properly, EFAs’ role in prostaglandin production there’s more to the story. The EFAs are also necessary for the production of hormone-like substances known as prostaglandins. These chemicals carry out many important tasks in the body: regulating pain, swelling, allergic response, wound healing, nerve function, hormone production, etc. While prostaglandins are derived from both omega-6 and omega-3 fatty acids, the industrialized diet is definitely higher in the omega-6 category, so you’re more likely to shortchange yourself on omega3s. Think flax-seed, hemp, pumpkin seed, and marine-source oils in your efforts to pump up your omega-3 intake and achieve a good fat/prostaglandin balance.

Omega 6

Finally, there are the “essential” fatty acids, which are two types of fatty acids that are important for our body in small quantities. The “essential” means that wc cannot synthesize them in our bodies, and therefore must rely on diet to get them. “Essential” does not mean taking mega-quantities and using supplements. These fatty acids are the omega 6 fatty acids and the omega 3 fatty acids. Omega 6 fatty acids can be found in most margarine, salad and cooking oils, so most of us do not have too much of a problem satisfying our omega 6 requirements. Omega 3 fatty
acids can be found in fish, flax-seed, canola and soybean oils. The trick is to keep a balance of omega-3 to omega 6 intake for our body’s fat metabolism to be normal. The normal ratio of omega 3 to omega 6 should not decrease below 1:5. That means we should ingest at least a gram of omega 3 for every five grams of omega 6. Although this does not sound difficult, it actually is. Most western diets have a 1:15 to I : 17 ratio of omega 3 to omega 6, as they have evolved to include more oils and margarine’s (the abundant omega-6’s) and less fish, flax, canola and soybean oils (the sparse omega-3’s). Although you may feel this does not apply to you, think of how your food is prepared at home and—even scarier—at the restaurant.

These abnormal ratios between omega-6 and omega-3 lead to chronic health problems. notably heart disease and inflammation—such as in autoimmune disease, asthma, arthritis—and may have implications in cancer. While excess omega-6 is thought to contribute to those diseases, the intake of omega-3 fatty acids is actually protective. The reason why the ratios of these two essential fats have such an effect on health is because omega-3 and omega-6 are both metabolized by the same enzyme pathways to make other products. If there is far more omega-6 than omega-3, then the omega-3 metabolism is shoved aside and the protective products of omega-3 are never made in sufficient quantities. The products of omega-6 fatty acid make the factors that arc responsible for inflammation, so an excess of omega—6 fatty acids in the diet will lead your body to make more these factors on inflammation. Excess inflammation is an underlying mechanism to chronic diseases, including cancer. If we consume more omega-3’s, then we can block omega-6’s from becoming inflammatory factors with all of their consequences!

Omega 3-6-9

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

 
• Omega 3 fatty acids make our platelets less sticky. They thereby decrease (he chance of a clot forming in an artery and clogging that artery.
• Omega 3 fatty acids make our red blood cells more flexible. This means that blood wilt flow more easily through our capillaries lowering blood pressure and improving delivery of nutrients and oxygen to our cells.
• Omega 3 fatty acids lower blood fats (triglycerides), a risk factor for cardiovascular disease caused by sugar. carbohydrates, hard fats and lack oi exercise.
• Omega 3 fatty acids lower high blood pressure by means of a hormone-like substance (prostaglandin) made from them. This substance relaxes arterial muscle tone, which lowers blood pressure.

• Omega 3 fatty acids lower cholesterol to some extent, although they work even better when combined with the kinds of fiber which escort cholesterol from our body and thereby prevent its re-absorption from our gut.
• Omega 3 fatty acids stabilize the heart beat preventing heart beat abnormalities (arrhythmia) that can lead to cardiac arrest.
• Omega 3 fatty acids improve kidney function and water metabolism. Poor kidney function and water retention can lead to high blood pressure.
• Omega 3 fatty acids improve energy levels, leading us to be more physically active. Physical activity has many beneficial effects on our heart and arteries.
• Omega 3 fatty acids elevate mood, lift depression and improve our ability to deal with stress. High stress levels promote high blood pressure. water retention, inflammation, and blood clot formation.
• Omega 3 fatty acids lower fibrinogen levels. Fibrinogen is another factor that can lead to the formation of an artery blocking blood clot.

 
But let me now balance the story. Even though the omega 3 fatty acids are vital to heart health, you need the omega 6 fatty acids also. So it is importanI for you to keep in mind that a balance of both is what you need.

Omega 3

The case for fish oil dates back more than 20 years, when studies showed relatively few heart problems among Japanese who ate a lot of seafood. Similar benefits were later found among Greenland Eskimos, and after two decades of follow-up, a study last year in the New England Journal of Medicine reported that Dutch men who eat at least one ounce of fish a day have only half the rate of coronary disease of those who eat no fish. The benefits apparently are due to the relatively large amounts of a fatty acid called omega 3 in fish. Biochemically speaking, omega 3 and omega 6 fatty acids occur side by side in the body. When enough omega 3 is present, scientists believe, it can dampen the tendency of omega 6 acids to overreact and produce too many eicosanoids—substances implicated in, among other things, inflammation and thrombosis. In studies at the Oregon Health Sciences University, diets high in omega-3 reduced cholesterol and triglycerides, another fatty substance in the blood
linked to coronary disease. Research the omega-3 elsewhere has shown that it protects against heart disease. By reducing the capacity of thromboxane (a potent platelet-clumping agent) to clot blood and constrict vessels, omega-3 reduces the risk of coronary occlusion. No one knows how much fish oil is desirable or, for that matter, whether an excess might do more harm than good. Researchers close to the field, however, see virtue in meals containing fish two or three times a week. One of the scientists, Dr. William E. Lands, a professor of biological chemistry at the University of Illinois, suspects that overproduction of eicosanoids—a word he says the public will be hearing more of— probably plays a role in an array of other disorders, including headaches, strokes, rheumatoid arthritis, asthma and perhaps the spread of cancer cells. Fish are not equal in their production of omega-3. One of the most prolific is the Chinook salmon, containing about 3.6 grams in a four-ounce serving. The sockeye salmon has about 2.3, followed by the albacore tuna (2.6), mackerel (1.8 to 2.6) and herring (1.2 to 2.7). But omega-3 is present in less concentration in rainbow trout (1), whiting (0.9), king crab (0.6), shrimp (0.5) arid cod (0.3).

Omega 3