Omega 3: So important for good health!Omega 3 must be obtained from food Omega 3 fatty acids are considered to be essential fatty acids, meaning they are essential to the function and maintenance of the human body and health, but can not be manufactured internally. Therefore it is imperative that omega – 3 fatty acids be obtained from food. Essential Fatty Acids (EFA’s) are polyunsaturated and are classified into two different types: Omega – 3 essential fatty acid, and Omega – 6 essential fatty acid. Both EFA’s are essential to optimum human health, but they act very differently on the body and need to be consumed in the proper ratio for optimum health. The metabolic products of Omega – 6 acids promotes inflammation, blood clotting, and tumor growth, while the Omega – 3 acids work just oppositely, reducing inflammation. According to a study by the University of Maryland consuming an inappropriate ratio of EFA’s (high Omega – 6 to Omega – 3) can contribute to the development of disease, while consuming the proper ratio can help maintain and even improve health. The proper ratio, according to the University of Maryland study, should consist of approximately one to four times more Omega – 6 fatty acids than Omega – 3 fatty acids. The modern, typical, American diet currently consist of about 11 to 30 times more omega – 6 fatty acids than Omega – 3. Numerous researches are beginning to speculate that this imbalance factors significantly in the increasing rate of inflammatory disorders that are occurring in the United States (Simopoulous, 1991; Simopoulos 2002). The 3 major types of omega 3 fatty acids that are ingested from foods and used by the body include: a-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Once eaten, the body converts ALA to EPA and DHA, the two types of omega-3 fatty acids that are most readily used by the body. The health benefits of EPA and DHA were discovered in the 1970’s when scientists observed that Eskimos in Greenland seemed to have an extraordinarily low incidence of heart disease and arthritis despite the fact that they consumed an extremely high fat diet. Other research has shown that EPA and DHA also factor in the prevention of arteriosclerosis, depression, and cancer (Simopoulos, 1991; Simopoulos, 2002; Connor, 2000). High levels of DHA are required for proper brain functioning, and research indicates that low DHA levels are linked to low brain serotonin levels, which appears to factor in depression and suicide. In countries where Omega – 3 is consumed in abundance, evidence demonstrates there is a lower incidence of depression, as well as a decreased incidence of age-related memory loss, along with a reduction in impaired cognitive function, and a lower risk of developing Alzheimer’s disease. (Kalmijn et al, 1997; Yehuda et al, 1996; Hibbeln, 1998; Hibbeln et al, 1995; Stoll et al, 1999, Calabrese et al, 1999,; Laugharne et al, 1996) Many leading nutritionists consider the increases in chronic disease as no accident; and they speculate that it is directly related to the change in our dietary patterns over the last 200 years. Our ancestors lived on an omega-6:omega-3 ratio of 1:1, while our current dietary habits are closer to 10-20:1 (Simopoulos, 1991; Pepping, 1999). Researchers believe the ideal omega-6 intake should be no more than 4-5 times that of our omega-3 intake. The National Institutes of Health recently published recommended daily intakes of fatty acids, specific recommendations include 650 mg of EPA and DHA, 2.22 g/day of alpha-linolenic acid and 4.44 g/day of linoleic acid. However, the Institute of Medicine has recommended DRIs for linoleic acid (omega-6) at 12- 17 g and 1.1-1.6 g for a-linolenic acid (omega-3) for adult women/men. For an even more in-depth discussion on Omega 3 fatty acids , you can visist the website of the American Journal of clinical Nutrition and read several good articles by Dr. Simopoulos. Listed below are a number of links to scientific research about the health benefits of Omega 3. American Journal of Clinical Nutrtion: Simopoulos: Omega - 3 in health and chronic diseases Eat grass fed beef for balanced omega 3'sResearch conducted at California State University - Chico has demonstrated that the type of feed that is fed to cattle has a direct affect on the fatty acid profile of the meat that is produced. Cattle finished on grass, as opposed to grain, produce beef with higher levels of Omega – 3 content by 60% and a more favorable Omega – 6 : Omega – 3 ratio. Conventional beef contains a 4:1 omega 6:3 ratio while grass-only diets produce a 2:1 omega 6:3 ratio. ( French at al., 2000 ; Duckett et al., 1993 ; Marmer et al, 1984; Wood and Enser, 1997).
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