 |
Omega 3 Essential Fatty Acids-THE FATS OF LIFEBy Michael B. Gross, M.D.Chief Medical Officer, LifeGuard HealthSince their discovery in the 1970s, the Omega 3 Essential Fatty Acids (EFAs) have generated thousands of studies and clinical trials. Essential to life and good health, they protect against disease and can treat illness; yet, few people understand what they are, what they do, and how to ensure adequate intake from food. The two Omega 3 EFAs critical for wellness and prevention in humans are EPA (eicosapentanoic acid, a natural anti-inflammatory) and DHA (docosahexanoic acid which is “brain food”). The third Omega 3 EFA, ALA (alphalinolenic acid), found in flax, nuts, seeds and dark leafy vegetables are poorly converted (<1-2%) to EPA and DHA and thus has questionable value for human consumption. Changing Diets and Lifestyles The human diet today is vastly different from that of our ancestors. For early mankind, hunting, fishing, and food gathering were a survival imperative, and, as a consequence, human beings evolved on “natural” foods. These foods supplied a diet that was low in total fat and saturated fat, but contained a balance of Omega-6 and Omega-3 EFAs. For most of the time humans have been on earth, we have eaten foods containing Omega-6 and Omega-3 fatty acids in a ratio of about 2:1. In recent millennia, the emphasis moved away from hunting/gathering towards cultivating the land, but the greatest dietary changes have occurred in the last 50 or so years. As a result of our increasing reliance on cereals, processed foods, and most significantly, vegetable oils and spreads, coupled with a decreased consumption of oily fish and grass-fed meat, today this ratio is at least 10-20:1. Today, modern Western diets are thereby deficient in Omega 3 fatty acids compared with the diet on which humans evolved and their genetic patterns were established. Getting the balance right Both Omega-6 and Omega-3 fatty acids are essential, but the body requires them in a ratio that is not normally achieved by the typical diet of today’s industrialized nations. Experts think that man evolved on a diet that would have had roughly 1-2 times more Omega-6 than Omega-3 though there is a school of thought which argues for a 1:1 ratio. Currently, average UK intakes are in a ratio of around 8:1 in favor of the Omega-6s; in Australia, nearly 12:1; and, in America at least 10-20:1. Because of their wide-ranging roles, virtually every area of the human body is susceptible to problems if the balance of the two polyunsaturated fatty acids is disrupted. The point at which this imbalance becomes a problem is not yet known, and in practice, will probably vary from person to person. Nevertheless, it is more than reasonable to assume that general health would be greatly enhanced by the reduction of Omega-6 consumption and the increase of Omega-3 EFA consumption to restore the balance that nature intended. What role do Essential Fatty Acids (EFAs) play in the body? Like all fats, EFAs provide energy. Their caloric value is similar to other fats and oils, but unlike saturated fats, they have important health roles. In fact, as their name suggests, they are essential and must be consumed daily because the body has limited storage for them. Omega 3 EFAs are involved in normal physiology including:
Thus, if the diet is deficient in Omega-3 EFAs, the following long-term degenerative illnesses or conditions may result:
In chronic illness, it has been shown that an increase in the Omega 3 EFAs of marine origin can improve a range of conditions, both physical and mental. It is reasonable to postulate that a deficiency of Omega 3 EFAs leading to the above mentioned chronic illnesses may start by eroding vitality, optimism, concentration, and “joie de vivre.” Research is continually producing positive findings for these vital nutrients. How to increase levels of Omega-3 EFAs in the diet In simple terms, the best and richest sources of the Omega 3 EFAs are oil-rich fish and fish oil supplements. They supply the preferred Omega 3 eicosapentanoic acid and docosahexanoic acid (EPA and DHA) that the body can most readily use. Fish have the advantage of providing a meal, as well as Omega 3 EFAs. However, environmentalists have raised concerns over levels of mercury, PCBs, and dioxins in some fish; the content varies according to location and type of fish. In reputable fish oil supplements, the refining process filters out pollutants but converts the oil to a poorly absorbed ethyl ester form. However, the bioavailability of supplementation in the natural triglyceride form is far superior (approximately 300%) to those products found in the ethyl ester (esterified) form. Fish-source supplements are also acceptable to those people who don’t eat fish, apart from vegetarians and vegans. Furthermore, most authorities now recommend 1-2 grams of EPA/DHA consumption daily for normal maintenance of good health and 3-4 grams and beyond for those suffering from chronic medical conditions. Thus, it would take huge amounts of daily fish consumption to meet these requirements. It should also be noted that Omega-3 EFAs obtained from sources such as flaxseed and flaxseed oil, canola oil, chia seeds, walnuts and walnut oil, and dark green leafy vegetables (ALA-alphalinolenic acid) are poorly converted (less than 1-2%) to EPA and DHA. To maintain good health and protect against inflammatory and degenerative disease, fish oil supplementation with EPA/DHA offers real benefits:
In conclusion, a lifetime of good health can be gained from adequate consumption of Omega-3 EFAs “FROM WOMB TO TOMB.”
This article provided to you by:
LifeGuard Health, LLC
888-820-5433
|
