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.

  

Fat Makes Our Food Taste Better

Healthy Fats

("Eating too much of certain types of fats and not enough of other types of fats which are detrimental, not fat per se")

Fats are an essential part of our diet and are equally important for good health. Fats are the nutrients which play a host of important functions within our body. Fats are found in many foods and comes from both animal and vegetable sources. The main types of fat are saturated, polyunsaturated, monounsaturated and trans fats. All fat contains the same amount of calories, regardless of which type of fat it contains. 

Role played by fat in our body

Functions of Fats

Our body needs some fat to function properly. Fats are also the potential source of energy. Our body can pull on its fat reserves during lean times for energy, by converting fat into glucose. Fats are used by our body to make substances it needs. Fats provide a cushion to help protect our vital organs. Without fats our organs would be more prone to damage. Fats also act as an insulator, helping us to maintain the correct body temperature. They help our body in absorbing certain vitamins from food (that is A, D, E, & K) and fat-soluble antioxidants (such as lycopene and beta-carotene). They help in producing healthy cell membranes in our body. Healthy fats are the building blocks of hormones and they insulate nervous system tissue in the body. Like amino acids in protein, fats contain essential fatty acids (EFA). They are essential to good health and likely to help the heart and immune system. But all fats are not good for our health. Some are better for our health than others. 

Healthy fats vs Unhealthy fats

Unsaturated Fats

Unsaturated fats are liquid at room temperature. They are considered beneficial fats because they can improve blood cholesterol levels, ease inflammation, stabilize heart rhythms and play a number of other beneficial roles. Unsaturated fats are predominantly found in foods from plants, such as vegetable oils, nuts, and seeds. Most of the fats we eat should be monounsaturated and polyunsaturated fats. 

Monounsaturated fats: They protects us against heart disease, by increasing the levels of ‘good’ HDL cholesterol. Foods high in monounsaturated fats are Olive oil, Peanut oil, Canola oil, Avocados, Most of the nuts such as almonds, hazelnuts, and pecans, seeds such as pumpkin and sesame seeds etc.

Polyunsaturated fats: Foods high in polyunsaturated fats are Corn oil, Sunflower oil, Soybean oil, Cottonseed oil. They can be further divided into Omega–3 and Omega–6. Omega-3 fatty acids helps in reducing risk of heart disease and plays an important role in brain and eye function. Good sources of omega-3 fatty acids are fatty fish. They are salmon, trout, herring, mackerel, anchovies, and sardines. Omega-6 fats are necessary for growth and the synthesis of hormone type compounds. We can get both omega-3 and omega-6 from plant sources as well. They can be get from ground flax seed (linseed), flax seed oil, and walnuts. 

Saturated and trans fats are less healthy kinds of fats. They can increase our risk of heart disease by causing the buildup of a fatty substance in the arteries carrying oxygen-rich blood to our heart. When this happens, our heart does not get all the blood it needs to work properly. The result can be chest pain or a heart attack. These fats can also increase a risk of stroke within us by causing the buildup of the same fatty substance in arteries carrying blood to our brain. 

Saturated Fats

Saturated fats: They increases total cholesterol by increasing the ‘bad’ LDL cholesterol, so they should be eaten in the smallest amounts. Eating good fats in place of saturated fat lowers the “bad” LDL cholesterol, and improves the ratio of total cholesterol to “good” HDL cholesterol, lowering the risk of heart disease. Eating good fats in place of saturated fat can also help in preventing insulin resistance, a precursor to diabetes. Foods high in saturated fats are Red meat (beef, pork, lamb), Poultry, Butter, Whole milk and whole milk products, Coconut oil, Palm oil etc. 

Trans Fats

Trans fats: They are formed mainly during the process of hydrogenation of edible oils to make solid fats used in shortenings and margarine. So they are found in foods made with hydrogenated and partially hydrogenated oils. We are likely to find them in commercial baked goods, such as crackers, cookies, and cakes. Trans fats are also found in fried foods, such as doughnuts and french fries. Trace amounts can be produced in the heating and frying of oils at high temperatures. They are also found naturally in beef, mutton, lamb and dairy fat. In addition, trans fats may also decrease levels of the ‘good’ HDL cholesterol, making the effect of trans fat worse than saturated fat. 

Cholesterol Rich

Cholesterol: Our liver makes all the cholesterol we need, but extra cholesterol can build up in our body from the food we eat. Our body needs some cholesterol to work properly, but too much cholesterol in the blood can create a fatty build up in your artery walls, narrowing arteries and restricting blood flow. This can cause a heart attack or stroke. (Cholesterol is a fat-like substance found in animal products, such as Red meat, Poultry, Seafood, Egg yolks, Milk and milk products, Lard, Butter etc).

How Trans fats are worse for cholesterol levels?

Trans fats are worse for cholesterol levels than saturated fats because they raise bad LDL and lower good HDL. Trans fats create inflammation i.e. a reaction related to immunity which has been implicated in heart disease, stroke, diabetes, and other chronic conditions. It helps in contributing insulin resistance. Trans fats can have harmful health effects even in small amounts for example in each additional 2% of calories from trans fat consumed daily, the risk of coronary heart disease increases by 23%.

Recommended Dietary Allowances

• Fats are energy-dense, that means they contain a lot of energy (calories) in a small quantity. So it is easy to eat more than we need.
• 1 gram of fat contains 9 calories, much more than a gram of protein or carbohydrate which both contain 4 calories per gram.
• Experts say kids older than 2 should get about 30% of their daily calories from fat. Especially little kids,  needs a certain amount of fat in their diets so the brain and nervous system develop correctly. 

Excess fats leads to weight gain 

Weight Gaining Fats

Although monounsaturated and polyunsaturated fats are better for our health than saturated and trans fats, eating large amounts of any fat can cause weight gain. We should eat fats in moderation and make sure that fatty foods don't replace more nutritious foods, such as fruits, vegetables, and whole grains.

Research findings

• Dutch researchers conducted recently an analysis of 60 trials that examined the effects of carbohydrates and various fats on blood lipid levels. In trials where polyunsaturated and monounsaturated fats were eaten in place of carbohydrates, these good fats decreased levels of harmful LDL and increased protective HDL.
• The American Heart Association suggests that 8% to 10% of daily calories should come from polyunsaturated fats, and there is evidence that eating more polyunsaturated fat up to 15% of daily calories in place of saturated fat can lower heart disease risk. 
• According to a recent research known as “OmniHeart” showed that replacing a carbohydrate-rich diet with one rich in unsaturated fat, predominantly monounsaturated fats, lowers blood pressure, improves lipid levels, and reduces the estimated cardiovascular risk.

How to stay healthy with fats?

• We have to choose foods that have a low proportion of saturated fat compared to total fat as a result the rest will be made up of the healthier mono and polyunsaturated fats.
• Always compare labels at the time of buying to choose lower-fat products that means a food is considered low in fat if the total fat level is less than 10%. 
• We must use low-fat cooking methods such as grilling, baking and microwaving instead of frying to reduce the amount of fat and oil.

  

  Choosing of Fats

• Though some oils break down when they are cooked at high temperatures, we must use canola, sesame, peanut or rice bran oils for frying. Olive oils are best on salads and for low-temperature cooking.
• As our body can’t make Omega-3 fats and they must come from food it is an excellent way to get omega-3 fats is by eating fish 2 to 3 times a week.
• The Dietary Guidelines for Americans recommends getting less than 10% of calories each day from saturated fat. The American Heart Association goes even further, recommending limiting saturated fat to no more than 7% of calories.
• We can easily reduce the amount of saturated fat by choosing low-fat milk or yogurt and lean cuts of meat i.e. removing any visible fat from meat and skin from chicken.
• We must prefer margarine and vegetable oils (such as olive and canola oils or spreads) rather than butter.