Why is Omega-3 important to your health?

This week’s focus is on your nutritional mindset.  We've all heard Omega-3  fatty acid and Omega-6, but what are these fatty acids, how are they different, and why are they important to our health?  When we hear the word “fat” we have a tendency to think we need to avoid this food or supplement.  However,  when it comes to EPA and DHA this is one type of fat you DO NOT want to cut back on.

Omega-3 and Omega-6 are “essential” fats.  The human body needs these fatty acids for many of our daily functions such as building healthy cells, and maintaining brain and nervous system functions.  

More specifically then, how do these essential fatty acids help our health?  First, triglycerides are a blood fat.  We often hear the term when talking about cholesterol.  When there is a higher level of this blood fat there is more risk for heart disease.  Fish oil, however, can lower the triglyceride levels.    Second, and one I can relate to, is the stiffness and joint pain of rheumatoid arthritis may also be reduced by taking fish oil.  In addition, there is evidence that the effectiveness of anti-inflammatory drugs may get a boost.  Third, there have been studies done on cultures that eat foods with high levels of Omega-3 and the people were found to have lower levels of depression.  Fourth, the visual and neurological development in babies is enhanced with DHA.  Fifth, asthma is another inflammation issue and those with a high diet of Omega-3 lowers the inflammation, as inflammation is a key component in asthma.  Other benefits include such results as: ADHD appears, in some studies, where some children improve their mental skills such as thinking remembering, and learning.  However, in regards to ADHD, Omega-3 should NOT be a primary treatment.  Curbing plaque build-up inside the blood vessels may help lesson stroke issues, and there may also be help in protecting our bodies from Alzheimers and dementia.  (Information from WebMD)  In addition, Dr. Mercola's research suggests that many scientists believe one reason there is a high incidence of heart disease, hypertension, diabetes, obesity, premature aging, and some forms of cancer is due to a profound imbalance of Omega-3 fatty acids to Omega-6 fatty acids.  Learn more about Dr. Mercola by following this link  http://www.mercola.com/forms/background.htm

Since our bodies do not produce Omega-3 or Omega-6 fatty acids, our only source then is through food and supplements.  You've probably heard that eating fish such as salmon is a great source of Omega-3.  This is true, although you will want to purchase the wild salmon versus the farmed salmon since the wild does have more of the Omega-3, and the farm-raised of any type fish, may have more contaminants.  Other fish sources are: anchovies, mackerel, bluefish, herring, sardines, lake trout, and tuna.  You will obviously want to watch those fish with higher levels of mercury, PCB’s, or other toxins.  Be sure to consult with your physician if you have small children or you are pregnant.  Most will want you to avoid fish entirely.  If you are eating fish, the guideline usually suggest eating no more than 7 oz. per week and trout and salmon are the safest fish overall.  Other plant sources of Omega-3 include: walnuts, flaxseed, and flaxseed oil.  You may find enhanced eggs, beans such as edamame, pinto, and kidney beans as good sources as well.  These are all easy to add to salads, chilis, soups etc.  Leafy greens such as spinach, kale, and collard greens contain some level of the Omega-3’s for a great salad.   I put ground flaxseed into our NutriBullet drinks at lunch and sometimes add them to our morning shakes.  Flaxseed is an easy way to get good Omega-3’s into our diet without a lot of hassle.  I purchase the gold flaxseed in bulk from Sprouts, grind up about ½ cup at a time, then put it into a container that I refrigerate.  This process seems to provide the most benefits.  Despite how well we think we are eating, most of us do not get enough of these fatty acids in our diets, therefore we do need to add a supplement. 

According to Dr. Mercola, most women have major deficiencies of Omega-3.  “A fetus must obtain all Omega-3 fatty acids from the mother’s diet.  A mother’s dietary intake and plasma concentrations of DHA directly influence the DHA level of the developing fetus and impacts a child’s brain and eye health.”  He also recommends that from pregnancy through a child’s later life, Omega-3 fats of DHA and EPA are radically important in brain health and other functions.”  SO what do we look for in an Omega-3 supplement?  Whether for adults or children, the right kind is: pollution-free, eco-friendly, highly sustainable like krill which may be more affordable than fish oil.  Krill also seems to be more accepted by children as it’s odor-free and when they can easily swallow capsules it’s also more palatable than a liquid.  Be sure to read all labels as just because you’re purchasing something at Whole Foods, Vitamin Cottage and similar locations does not necessarily mean it’s the best supplement.  Personally, I have found a supplement through my chiropractor which I feel comfortable taking.

One further understanding to be aware of is the two kinds of fatty acids:  Omega-3 and Omega-6.  Ideally and in the past, the ratio use to be 1:1.  Today, however, the ratio ranges from 1:20 to 1:50!! That causes serious concerns.  Omega-6 includes such thinks as: corn, soy, canola, safflower, and sunflower oils.  This over abundant, typical diet encourages inflammation!!  Numerous scientists believe that many of our health issues today relate back to this profound Omega-3 to Omega-6 imbalance.

I hope you have found this information helpful.  It's getting information, understanding it, and applying it to our personal lives that will make a difference and further a healthy lifestyle.