Omega 3, 6 & 9 : An Essence to Our Overall Health

Omega Fatty Acids

(Omegas are the conventional names for Monounsaturated and Polyunsaturated fats)

Now in the age of science, scientists are debating about the optimal amount of healthy fats in a healthy diet. All fats or fatty acids are composed of chains of carbon, hydrogen and oxygen atoms. The differences between fatty acids lie only in the molecular configuration that creates differing health effects between fats. We know about healthy and unhealthy fats from my other article “Fat Makes Our Food Taste Better”. I have discussed about the Omega Fatty Acids there, but that was in brief. In this article I am going to discuss in detail. The Omega-3, Omega-6, Omega-9 classification of fatty acids is based on the position of certain carbon-double bonds inside the fatty acid molecule. For good reasons, Nutritionists worldwide consider omega-3 and omega-6 fatty acids as “essential” fats, as well as the best proportion of omega-6 and omega-3. So in order to obtain substantial health benefits, there are several simple changes we have to adopt in our food pattern.

Omega 3 & Omega 6 (Polyunsaturated fats)

Omega 3 fatty acid

Our body can make most of the types of fats it needs, from scratch. But it isn’t true for omega-3 fatty acids. So we must get them from food. There are three main types of omega-3 fatty acids. They are:

• Eicosapentaenoic acid (EPA) comes mainly from fish. EPA's link to brain blood flow means it can help fight depression, ADHD, Alzheimer's, and other brain disorders. It also reduces inflammation.

  

  
  

• Docosahexaenoic acid (DHA) also comes mainly from fish. It improves function of nerves.
• Alpha-linolenic acid (ALA) is the most common omega-3 fatty acids. It cannot be manufactured by the human body. The human body generally uses ALA for energy, and conversion into EPA and DHA though this conversion is very limited (only when there are sufficient enzymes). Our bodies mostly use DHA/EPA.

What makes omega-3 fatty acid so special? 

• They are an integral part of cell membranes throughout the body and affect the function of the cell receptors in these membranes. They also bind to receptors in cells that regulate genetic function. 
• They provide the starting point for making hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation. 
• They are natural blood thinners and decrease the clotting of red blood cells (RBC), resulting in decreased risk of vascular disease and strokes. These fats appear to help the heart beat at a steady clip and not veer into a dangerous or potentially fatal erratic rhythm.

  

  Benefits of Omega 3

• They also lower down blood pressure, improve blood vessel function, and at higher doses, decrease in triglycerides.
• They help with cognitive function, immune system enhancement and lower risk of chronic diseases.
• Regular intake of omega 3 can help in bringing relief from morning stiffness, tender or swollen joints, and joint pain.
• Omega 3 play a key role in calcium balance and nutrient absorption thus helps in increasing bone density.
• They contributes to healthy eyes and aids the kidneys.
• They may help control lupus, eczema, and rheumatoid arthritis.
• They may play protective roles in cancer and other conditions.

From where can we get Omega 3 fatty acids?

Source of Omega 3

As we read, Omega-3 fats are a key family of polyunsaturated fats, found in vegetable oils and nuts (especially walnuts), flax seeds and flax seed oil, leafy vegetables, and some animal fat, especially in grass-fed animals. In particular, EPA and DHA are found in fatty fishes such as herring, mackerel, salmon, tuna and trout and ALA is found in flax seed, canola and soybean oils, and walnuts.

Recommended Dietary Allowance

• Different global organisations recommend varying amounts of EPA and DHA, but most Omega-3 experts recommend that adults should consume at least 250 mg of Omega-3 EPA and DHA per day (equivalent to two fatty fish meals per week) to maintain overall good health and prevent deficiency.
• Joint Food and Agriculture Organisation of the United Nations (FAO)/World Health Organisation (WHO) Expert Consultation on Fats and Fatty Acids in Human Nutrition in 2010 shows that Adults should take at least 250 mg/day EPA/DHA and Pregnant/lactating women per day 250mg EPA plus 100-200mg DHA.

Who will need them religiously?

• This is especially important for women who are pregnant or hoping to become pregnant and nursing mothers.
• From the third trimester until the second year of life, a developing child needs a steady supply of DHA to form the brain and other parts of the nervous system.
• Children going through short bowel syndrome (SBS) need Omega-3 utmost.

What happens when one is Deficient?

• Omega 3 deficiency can cause or contribute to serious mental and physical health problems.
• They may be a significant underlying factor for premature deaths. 
• They are also a common underlying factor for cancer and heart disease.
• In case of pregnant women, dietary intake and plasma concentrations of DHA directly influence the DHA level of the developing fetus, impacting the child's brain and eye health.

Fish Oils

Fish oils

Fish oils are believe to be one-stop solution for a number of medical problems as it is associated with lowering triglycerides and increasing good cholesterol. If we talk about muscle building, Fish oil doesn't help in building muscle at an accelerated pace, but it definitely supports the quality of workouts, one can do. If joint pain is halting performance at the gym, fish Oils can be taken for relief. It can stimulate blood flow into muscles during exercise. It inhibits the expression of various proteins that contribute to osteoarthritis. 

Flaxseeds

Flax seeds

Flax seeds are a power house of nutrition, loaded with heart healthy fats, fiber and protein. Essential Fatty Acids are the square one of all other fatty acids and hormone precursors, crucial for building and supporting strong muscle while increasing the strength required for exercises and overall fitness. They increase our body’s metabolic rate and energy levels. Flax seeds increase the insulin sensitivity by delaying gut emptying time and allows digestive system to absorb carbs slower than usual. They are also a reliable source of energy which aid in weight loss, by suppressing appetite and reducing water from inflamed tissue by converting it into prostaglandins. A tremendous source of dietary fiber, these nutrient dense seeds also come with tumor-blocking compounds called lignans that help protect against breast, colon and prostate cancer.

Fish (EPA and DHA) vs. Flax (ALA)

Flax contains Omega-3 in a high quantity i.e. every tablespoon of flax oil contains 6,900 mg of Omega-3, whereas every tablespoon of cod liver oil or fish oil contains only 2,800 mg. Fish oil provides Omega-3 as preformed EPA and DHA, which is that the body is looking for. Flax oil on the other hand provides Omega-3 in the form of ALA, which must then be converted to EPA and DHA. Researches have also shown that the conversion process is extremely inefficient. Humans convert approximately 1% of ALA into EPA and DHA i.e. as much as 99 per cent of ALA goes unused. The advantage of ALA is only energy production in our body.

Omega-6 fatty acid

1. Omega-6 fatty acids mostly comes as linoleic acid (LA) from plant oils e.g. canola, safflower, sunflower oil. They positively influence cardiovascular risk factors and reduce heart disease. Several studies suggest that eating a diet with a high Omega 3 to Omega 6 ratio can lead to a reduced risk of cancer, cardiovascular disease, inflammation, developmental disorders, and cognitive ageing. 

   

   Source of Omega 6
   

   
   

2. GLA or gamma-linolenic acid also is an unsaturated omega-6 fatty acid. However, it differs slightly from LA, and is found in different food sources such as primrose oil, mostly delivered in nutritional supplements. 
3. AA or arachidonic acid is also an Omega 6 fatty acids found in red meat, poultry and eggs.

The American Heart Association recommends that at least 5% to 10% of food calories come from omega-6 fatty acids. These are used as another essential fat mostly by Americans. Foods with a high Omega 3 to Omega 6 ratio include fish roe (caviar), fish, mussels, oysters, scallops, beans, herbs, green vegetables, tropical fruit, flax seeds, and salad greens.

Imbalance of omega-3 & omega-6

Scientists estimate that the omega-6/omega-3 ratio in a hunter-gatherer diet is around 1:1. but now-a-days, human beings consume a ratio of about 16:1 to even 20:1; an intake that’s way out of balance. Many scientists believe that one reason there is a high incidence of heart disease, hypertension, diabetes, obesity, premature ageing and some cancer forms now-a-days is this profound omega-3-omega-6 imbalance.

Monounsaturated fats (Omega-9)

Omega-9

Source of Omega 9

Omega-9 fatty acids belongs to a family of unsaturated fats commonly found in vegetable oils. Unlike omega-3 and omega-6 fatty acids, the body can produce omega-9 fatty acids, but they are beneficial when obtained in food. The primary omega-9 fatty acid is Oleic acid. Oleic acid is commonly found in canola, olive and sunflower oils, Fruits such as avocados and olives and Nuts such as almonds, cashews, macadamias, peanuts, pecans, pistachios and walnuts. 

Studies have shown that omega-9 fatty acids are protective against metabolic syndrome and cardiovascular disease risk factors. Because omega-9 fatty acids have been shown to increase HDL (“good”) cholesterol and decrease LDL (“bad”) cholesterol, they help eliminate plaque buildup in the arteries, which may cause heart attack or stroke.

Omega-9 Oils are uniquely high in monounsaturated fat, low in saturated fat and contain zero trans fat. Adopting the consumption of omega-9 fatty acids, specifically as a substitute for saturated fat, provides beneficial health implications for cardiovascular disease, metabolic syndrome and overall health.