LGR Holistic Wellness

What are omega 3 fatty acids? Commonly known as omega 3s, omega 3 fatty acids are a nutritional component essential to human health and wellbeing.

Omega 3 fatty acids are a type of polyunsaturated fat and there are three types that are used by the human body. These are EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid) and ALA (alpha-linolenic acid).

Omega 3 fatty acids can be sourced from either plants or fish and other seafood.

The marine omega 3s are DHA and EPA. These are the types of omega 3s that our body mainly utilizes.

The third type of omega 3 is known as ALA or alpha-linolenic acid which is obtained from plant sources.

However, the ALA form is not as readily usable or as beneficial as the marine-sourced forms. Our body can convert ALA into the other forms, but it is an inefficient process.

Omega-3 fatty acids have been widely studied, and the health benefits are backed by scientific evidence.

Here are some of the ways that omega-3 fatty acids are beneficial to the body.

Promotes Brain and Mental Health

Studies have shown that omega-3 fatty acids help promote improved brain and mental health. They are effective in preventing anxiety and depression, making them a good natural antidepressant. They can also help prevent and manage dementia and reduce the symptoms of ADHD among children.

Reduces Chronic Inflammation

Acute inflammation is a necessary part of our system because it is the body’s natural response to infections and other injuries. However, inflammation can become chronic, which is a very dangerous condition and a precursor to many diseases, especially those falling under the ‘lifestyle disease’ umbrella.

Studies have shown that these fatty acids can aid in the reduction of chronic inflammation. As well as providing protection against future illness, it helps those already suffering from arthritis, asthma, and cardiovascular diseases.

Reduces Risks of Cancer

Omega-3 fatty acids contribute to reducing the risks of certain cancer. Some studies have shown that these fatty oils can cut the chances of getting colon, prostate, and breast cancers. People in cultures whose diet is rich in oily fish are under-represented in cancers generally.

Reduces the Risks of Heart Disease

Omega-3s are also good for heart health. They can reduce high blood pressure, increase good cholesterol levels, help prevent harmful blood clots, prevent plaque buildup in arteries, and reduce inflammation, which is a marker for almost all coronary diseases.

Eating oily fish at least twice a week can greatly reduce many health problems, such as heart attack, arrhythmia, and high blood pressure.

Improves Bone Strength and Joint Health

Another popular benefit of regularly consuming omega-3 fatty acids is keeping the bones strong and the joints healthy. Omega 3s can help relieve stiffness and pain in the joints and improve grip strength.

This makes these fatty acids helpful for those with many forms of arthritis, which are very common issues. Arthritis was once considered an aging disease, but some forms are becoming more prevalent earlier in life.

Helps Prevent Premature Aging

While we cannot stop the clock ticking, our physiological age does not correlate to our chronological age. Some people look younger than their age, some much older.

Omega-3 fatty acids can help prevent the signs of premature aging, with DHA keeping the cell membranes healthy, and EPA managing oil production and skin hydration, among other benefits. Omega-3s also provide protection from the sun’s harmful rays.

Improves Metabolism and Weight Management

If you’re struggling with extra weight or metabolic syndrome, you should check to see that you have sufficient omega-3 fatty acids in your diet. They help counteract obesity and suppress appetite, helping those who are trying to avoid putting weight on.

Studies have also found that these fatty acids can improve metabolic syndrome, which assists in reducing inflammation and insulin resistance.

Helps to Prevent Autoimmune Diseases

Autoimmune diseases happen when the body’s defense system mistakenly perceives healthy cells as foreign objects and starts to attack them.

According to studies, omega-3 fatty acids can help fight these diseases, which include multiple sclerosis, psoriasis, Crohn’s disease, and lupus, among others.

Are There Risks From Taking Omega-3 Fatty Acids?

Omega-3 fatty acids are essential nutrients that the body needs to function well. People who regularly consume oily fish generally get the right amount of omega-3s that the body needs.

Heavy Metal Poisoning

Unfortunately, some of these fish species, especially the larger ones, are ‘apex predators’, meaning they are close to the top of their food chain. This means that they can end up containing higher levels of dangerous metals such as mercury.

These toxins bind to the protein in the flesh of the fish and not the oil. So while the usual recommendation is that it is best to get these fats from foods, there is less risk of this in processed supplements.

There are many practical reasons why people may not eat the recommended fish species, including availability, cost, lack of time to prepare, and simply not liking the taste.

If you are also taking other medications, such as anticoagulants, consult your doctor before changing your diet to include more omega 3s. Omega 3s have an anti-clotting action.

While this can assist overall coronary health by helping to prevent plaque in arteries, it can amplify the effects of pharmaceutical anticoagulants.

Supplements

If you don’t eat fish or seldom do so, there are fish oil supplements that can provide you with your needed omega-3 fatty acids. However, taken in large amounts they may also have undesired results.

Taking these supplements can cause side effects, such as bad breath, headaches, nausea, diarrhea, and pungent sweat.

Signs and Symptoms of an Omega 3 Deficiency

Arthritis, dementia, heart disease, and depression are some of the many health problems that develop in a very subtle way and may go unnoticed until the condition is advanced. This is often the case when the body has been deprived of important nutrients for many years.

The prolonged deficiency of one single nutrient is enough to cause health problems. It is important for your body to be able to access all the nutrients it needs to be able to function optimally. You need vitamins and minerals, and you also need omega 3 fatty acids.

A deficiency of omega 3s can result in these signs and symptoms.

Dry Skin

Omega 3 fatty acids are important for boosting the function of skin barriers. These barriers work to keep moisture locked in while irritants are kept out.

Omega 3s help keep the skin strong and moisturized, so if your skin is dry, you may be lacking in omega 3. The appearance of premature aging and wrinkles may also be caused or made worse by a deficiency.

Fatigue

Several studies have shown a link between Chronic Fatigue Syndrome and depression. If you are suffering from depression, it is very likely that you are also suffering from fatigue.

Many people with Chronic Fatigue Syndrome have been found to have low levels of EPA, which is one of the three types of omega 3 fatty acids.

Joint Pain

Omega 3 fatty acids contain anti-inflammatory properties. Taking one to three grams of fish oil each day has been shown to help relieve some symptoms of arthritis.

The omega 3 fatty acids help reduce the intensity of stiffness, swelling and tenderness associated with arthritis.

It has also been found that DHA and EPA, which are two types of omega 3s, can inhibit the production of negative proteins and help to prevent the worsening of arthritis.

Eye Problems

To help prevent the occurrence of glaucoma, macular degeneration and dry eye syndrome make sure you are not deficient in omega 3s. A European study showed that regular consumption of oily fish, which is a good source of omega 3, can reduce the risk of macular degeneration by up to 50 percent.

Weight Gain

Experts say that the most metabolically active cells in the body are those that contain ideal levels of omega 3 fatty acids.

A deficiency in omega 3s can lead to a slowed metabolism, and if left unabated, can lead to weight gain. To help avoid unwanted weight gain, include omega 3s in your diet.

Depression

Omega 3s have been found in high concentrations in the brain and play a crucial role in normalizing neural activity. It is a critical component of the neurotransmitter serotonin, which acts as a mood stabilizer.

Research shows that countries with low consumption of foods rich in omega 3s have higher rates of depression. A study published in the 1999 Archives of General Psychiatry showed that 64 percent of participants who were given 10 grams of fish oil every day for a period of four months experienced significant improvements in their depressive symptoms.

Heart Disease

However, a deficiency of omega 3s can lead to plaque buildup, and difficulties maintaining normal blood pressure levels and healthy cholesterol levels. All these contribute to a higher risk of developing serious heart problems.

Omega 3 Benefits for Heart Health

Omega 3 fatty acids play an essential role in human health, and that includes keeping our heart healthy. Here are a few of the benefits of making sure you are getting enough omega 3 for the sake of your heart’s health.

Reduces Inflammation

Omega 3 fatty acids have proven to be beneficial in reducing inflammation in the body. Inflammation is being increasingly shown to trigger and exacerbate the development of many diseases including the onset of blood vessel damage. Inflammation is the cause of many heart problems.

Lowers Triglycerides and Blood Pressure

Omega 3 fatty acids are helpful in reducing triglycerides and for lowering blood pressure. Triglycerides are a type of fat. They make up almost all the fat we consume. Triglycerides are one of the measured factors in a cholesterol test. They are the one that is most affected by diet and the one that ultimately affects the other readings, those being LDL, HDL and total cholesterol.

While many people obsess over their total cholesterol count or possibly their LDL count, these are a result of your triglyceride reading. If you want to lower your cholesterol count, work on bringing down your triglyceride reading.

Omega 3 consumption has been found to help reduce triglyceride levels as much as 15 – 30 percent. These benefits can support a lowered risk of heart failure or heart disease.

How Omega 3s Reduce Coronary Heart Disease Risk

Studies claim that people who regularly consume fatty fish, which are well-known, rich sources of omega 3s, have almost 50 percent less risk of coronary heart disease.

Coronary heart disease is a condition brought about by atherosclerosis. Atherosclerosis is characterized by plaque buildup caused by fatty deposits on the inside of the coronary arteries.

This buildup of plaques causes the arteries to become narrow. As a result, blood flow to the heart muscle is reduced. This can then lead to angina or chest pain and possibly a heart attack.

Atherosclerosis is more likely to occur when there is excessive inflammation or when triglyceride levels are higher than normal.

Omega 3 Benefits for Brain Health

Docosahexaenoic acid or DHA, which is one of the three omega 3s, has been found in high levels in our brain’s cells, sperm cells, and eye retinas. Let’s take a look at the benefits of omega 3 fatty acids for brain health.

Improvement of Mental Health Problems

Omega 3s have the ability to enter the cell membranes of the brain. This allows it to interact with the molecules in the brain that play a role in a person’s mood. In conjunction with other essential nutrients that affect mental and emotional wellbeing, omega 3 fatty acids can help with the following conditions.

• Postpartum Depression

Omega 3s mood-regulating properties benefit people who suffer from depression. Results from studies have shown particularly promising results for people with postpartum depression.

• Bipolar Disorder

Omega 3s have proven beneficial for those suffering from bipolar depression, during their depressive state. Studies have shown that the use of omega 3s is a beneficial addition to the treatment plan for people affected by conditions such as attention-deficit disorder, schizophrenia, and obsessive-compulsive disorder.

Prevention of Poor Neural Development

Research has confirmed that regular intake of omega 3s by pregnant women crucial for the development and growth of the developing baby’s brain. The fetus greatly relies on omega 3s for the development of the nervous system.
The omega 3 DHA accounts for 40 percent of the polyunsaturated fats that are found in the brain. The DHA levels of newborn babies and infants who are breastfed will largely depend on the maternal intake of DHA. Low levels of DHA in infants have been correlated with poor neural development.

Studies show that women who get adequate quantities of omega 3 fatty acids during their pregnancy have children who exhibit higher intelligence and also have a lowered risk of developing behavioral problems.

Better Cognitive Skills in Children

Studies have shown that omega 3 supplementation among children aged 6- 12 years of age can help improve their reading skills. Omega 3 supplementation also showed improved cognitive ability and increased attention spans among the child study participants. The improvements were more pronounced in children who were initially found deficient in omega 3 levels.

Reduced Risk of Age-Related Mental Decline

Having low levels of DHA is associated with a higher risk of memory loss. The cell membranes of the human brain deteriorate with age. This process of deterioration contributes to the onset of cognitive decline and memory loss.

Studies indicate that regular supplementation of omega 3s can help slow down the deterioration process and help in the prevention of age-related cognitive decline.

Experts from the University of Illinois at Urbana-Champaign conducted a study that proposed that adhering to a diet rich in omega 3 fatty acids benefits specific parts of the brain.

They found that the frontoparietal network and the fornix were healthier among elderly participants who had higher levels of omega 3 fatty acids. This translated to patients having better solving problem abilities and showing better scores in memory and cognitive tests.

What Foods Are High In Omega 3s?

Having low levels of EPA and DHA (types of omega 3 fatty acids) can adversely affect your health. Persistently low levels can speed up cognitive decline, cause an increased risk of suffering from depression, heart disease, and other serious illnesses.

It makes good sense to eat foods that contain omega 3s if you want to stay healthy and prevent the development of diseases.

Here is a list of foods that are excellent sources of omega 3s.
 

Fish Sources – for EPA and DHA

• Salmon

This is one of the most popular sources of omega 3 fatty acids. Salmon is also rich in vitamin D, phosphorus and protein, and is known for having high levels of DHA and EPA omega 3s.

• Anchovies

Anchovies are a good source of omega 3. For each 45 gram serving, they provide you with 951 mg of omega 3s. You can use anchovies as a topping on your salads or pizza. You can also use it to add more flavor to your Caesar dressing or Worcestershire sauce. Anchovies are also a source of niacin, calcium, and selenium.

• Herring

Herring is another example of an oily fish that serves as a great source of omega 3 fatty acids. Plus, it is full of protein and vitamin D. Its omega 3 content is 1,729 mg per 100 grams of Atlantic herring.

• Sardines

If you’re on a tight budget, sardines are a viable source of omega 3 fatty acids, as they are less expensive than many other fish sources.

Plant Sources – for ALA

• Flaxseeds

Flaxseeds are good sources of ALA which is an omega 3 that is converted by the body into DHA and EPA. Consuming two tablespoons of ground flaxseeds will provide you with 3,800 mg of alpha-linolenic acid.

• Wild Rice

Just half a cup of raw wild rice provides 240 mg of omega 3. The protein and fiber content of wild rice is almost twice as much as brown rice. You will also benefit from the nutrients, manganese, potassium, magnesium, zinc, and B vitamins.

• Walnuts

Walnuts are omega 3 fatty acid powerhouses. An ounce of walnuts provides you with 2,542 mg of omega 3. In addition, walnuts provide vitamin E, manganese, copper, and fiber. For an added benefit, do not remove the skin as it contains high levels of phenol antioxidants.

• Soybeans

For every half cup of soybeans or edamame, you will get 300 mg of ALA. The shelled green soybeans are loaded with protein and fiber, making them a great addition to any plant-based, vegan or vegetarian diet.

• Chia Seeds

Chia seeds have earned a reputation for being a superfood. This is because it provides iron, fiber, calcium, protein, and antioxidants. It is also an excellent source of omega 3.

• Spinach

Every 100 grams of spinach contains 370 mg of omega 3 fatty acids. This green leafy vegetable is also known for its high fiber, protein, calcium, magnesium, iron, and manganese content. It also contains vitamins K, C, A, and E.

The Difference Between Omega 3s and Fish Oil

Fish oil and omega 3 fatty acids. They seem interchangeable, don’t they? Many people might think so. However, they are not the same thing.

Simply put, omega 3 fatty acids are a component of fish oil.

Fish oil is a source of some omega 3 fatty acids and is a good source of those it provides. Also, fish oil has other ingredients and nutritional value apart from its fatty acid content.

Fish oil contains two of the three omega 3 fatty acids that our bodies use. These are DHA and EPA. Most fish oil consists of 70 percent other types of fats while only 30 percent of it is actually made up of omega 3 fatty acids.

DHA and EPA omega 3s can be obtained by eating oily ocean-going fish. The ability of these fish species to produce omega 3 fatty acids greatly depends on their diet. The omega 3 content of fish wild fish is obtained from the microalgae and prey fish that they eat.

Farmed fish do not have access to these sources. Much of their food is processed meal that will contain little or no omega 3s at all.

For many people, eating these fish species regularly is neither practical nor convenient. Fish oil supplements, usually provided as gel capsules are readily available. Their focus is on delivering omega 3 fatty acids in an easy to obtain and consume form.

However, the amounts of omega 3s can vary greatly between different products, so always read the nutrition label and compare to make sure you are getting the best value.

In Summary

There are many claims made of the health benefits of omega 3s, but it isn’t a cure-all. Many studies support many of the claims, but some are inconclusive and some are even disputed.

As with all essential nutritional fractions, a deficiency will have health impacts. Possibly not immediately, but almost certainly in the long term.

Some indications do highlight the benefits of omega 3s. Research shows that countries that have lower rates of heart disease have fish as a mainstay of their diet. Unborn children whose mothers are deficient in omega 3s are not as cognitively advanced as their peers in their infant years.

Examples such as these strongly suggest that ensuring adequate intake of these essential fatty acids should be a mindful part of our ongoing nutrition.

If you can, replace your luncheon meat, sausages, and other processed foods with real fish meat and real vegetable sources that contain plenty of omega 3s. Otherwise, consider one of the readily available fish oil supplements.