Omega 3

Omega-3 fatty acids are polyunsaturated fatty acids found in oil from oily fish and vegetable sources such as seeds and nuts. Omega-3 fatty acids are classified as essential because they cannot be synthesized in the body; they must be obtained from food.

Important omega-3 fatty acids in human nutrition are: ALA (α-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid).

Contents 1 Health Benefits of Omega-3 2 Risks of Omega 3 3 Dosage 4 Dietary sources of omega-3 4.1 Fish 4.2 Flax 4.3 Eggs 5 The Omega-6 to Omega-3 Ratio 6 References

Health Benefits of Omega-3

There are many health benefits of Omega 3s. Below is a list of conditions that are positively influenced:

• Can lower the risk of heart disease
• Reduce hypertension
• Can reduce inflammation in many autoimmune diseases such as Rheumatoid arthritis, Inflammatory bowel disease, and psoriasis
• Can lower need for insulin in insulin-dependent diabetics
• Can membrane-enhancing capabilities in brain cells which has been proven to help those who suffer from depression.

Risks of Omega 3

Perhaps the greatest risk of fish oil omega-3 supplementation is heavy metal poisoning by the body's accumulation of traces of heavy metals, in particular; mercury, which may be found in less refined fish oil supplements. One way to combat this is by purchasing high grade fish oil supplements or sticking to vegetarian versions, such as Primrose and Flax seed oil.

Dosage

The FDA recommends that total dietary intake of omega-3 fatty acids be limited to 3 grams per day, of which no more than 2 grams per day are from nutritional supplements. However, many nutritionists recommend more than this, pointing out that the few studies used by the FDA do not show conclusively that high doses of omega-3 fatty acids are harmful in any way.

Regardless, follow the directions on the supplement bottle and reduce intake of supplements if you are getting omega 3 in large quantities from other doses in the diet.

Dietary sources of omega-3

Fish

The most widely-available source of EPA and DHA is cold water oily fish such as salmon, herring, mackerel, anchovies and sardines. The oil from these fish have a profile of around seven times as much omega-3 as omega-6. Other oily fish such as tuna also contain omega-3 but in smaller amounts. However, be wary of too much consumption of oily fish as they may have toxic levels of mercury..

Flax

Flax (aka linseed) (Linum usitatissimum) and its oil are perhaps the most widely-available, botanical sources of omega-3. Flaxseed oil consists of ca. 55% ALA (alpha-linolenic acid). Flax, like chia, contains approximately three times as much omega-3 as omega-6.

To get the most benefits from flax seeds they should be ground. Once they are ground they need to be refrigerated to preserve freshness.

Eggs

Eggs tend to be higher in Omega 3s than in Omega 6s. Interestingly, chicken is quite high in Omega 6s. It is still recommended to rely on fish and vegetable sources as main means to get Omega 3s.

The Omega-6 to Omega-3 Ratio

Studies show that the ingested ratio of omega 6 to omega 3 (especially Linoleic vs Alpha Linolenic) fatty acids may be important to maintaining cardiovascular health.

Both omega-3 and omega-6 fatty acids are essential, i.e. humans must consume them in the diet. Omega-3 and omega-6 compete for the same metabolic enzymes, thus the omega-6:omega-3 ratio will significantly influence the ratio of the ensuing metabolites, (e.g. prostaglandins, leukotrienes, eicosanoids etc.), and will alter the body's metabolic function. However, omega-6s are significantly more inflammatory than those of omega-3. This necessitates that omega-3 and omega-6 be consumed in a balanced proportion; the ideal ratio of omega-6:omega-3 being from 1:1 to 5:1.

References

• Background information provided by Wikipedia article on Omega 3 as well as other sources.