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OMEGA 3 FATTY ACIDS
By Rachel Roberts Oppitz, ND
Omega
3 fatty acids are a type of essential fatty acid, meaning that the human
body is unable to produce this type of fat on its own. Every cell needs this long-chain
essential fatty acid in order to rebuild, to produce new cells and to
produce hormone-like substances called prostaglandins that serve as
chemical messengers and regulators of various body processes (such as
maintaining core body temperature).
Essential fatty acids support immune function, improve skin and
hair, reduce blood pressure, protect organs, aid in preventing arthritis,
reduce inflammation in general, store and transport fat-soluble vitamins,
reduce cholesterol and triglycerides, and reduce the risk of heart attack
or stroke. They are also integral in
optimal brain development and functioning.
The
omega-3 group of essential fatty acids includes alpha-linolenic
acid (ALA),
eicosapentanoic acid (EPA), and docosahexanoic acid (DHA). DHA and EPA are found abundantly in fish
that live in cold, deep water (salmon, halibut, mackerel, herring, sardines) and in fish oil. ALA is
most concentrated in flaxseed, however, ALA is not utilized in the human body
and the conversion rate into DHA/EPA is around 10% and very
inefficient.
Since
the 1850s, omega-3 consumption has decreased to 1/6 the level that was then
found in our food supply, while omega-6 consumption has more than doubled
in that time. This change in ratio
of omega-3 to omega-6 essential fatty acids in our food supply is now
reflected in the composition of our tissue fats and in our health. To
make up the omega-3 fatty acid deficit, the quickest way is to take 1
teaspoon-1 Tablespoon of high omega-3 fish oil daily for several
months. The antioxidant vitamin E
should be consumed concurrently to prevent oxidation of these fatty
acids. Once the deficit is
reversed, the optimal daily ratio should be 1:1 omega 3:omega
6. Some studies suggest that EPA
offers the most benefits against inflammation, while DHA works best for
nerves and is also the most protective for the cardiovascular system.
Fish
oil provides eicosapentanenoic acid (EPA) and docosahesaenoic acid (DHA), two functional omeaga-3
fats that are essential to human nutrition.
Although these essential fatty acids (EFAs)
must be obtained through diet, most Americans under-consume them while
over-consuming omega-6 fatty acids, the other family of essential fats,
which are more commonly found in the current standard American diet.
Omega-3 EFAs differ from omega-6 EFAs in biological activity and dietary
availability. The plant-based
omega-3, alpha-linolenic acid (ALA) found in flax seeds, canola oil,
and walnuts, is considered less potent, and human conversion to more
functional EPA is relatively inefficient.
EPA
and DHA are directly associated with the modulation of immune and
inflammatory response. EPA and DHA
from fish oil are raw materials from which the body makes eicosanoids, which are short-lived, potent, locally
acting, rapidly degraded cellular mediators that produce a broad range of
biological effects on a multitude of tissues.
Proposed
mechanisms of fish oil on immune response include:
·
Intracellular signaling pathways
·
Transcription factor activity
·
Cytokine production
·
Adhesion molecule expression
·
Alteration of gene expression
·
Oxidative influences
In
addition to vitamin E mentioned above, other nutrients required for
essential fatty acids to perform all of their physiological functions
include B3, B6, C, and A, and the minerals
magnesium and zinc. A good
multivitamin/mineral supplement will supply enough of these nutrients.
Yellowstone Naturopathic
Clinic
720 N. 30th St.
Billings, MT 59101
PHONE 406·259·5096/FAX 406·248·5655
ync@180com.net
Dispensary
406·254·9682
dispensary@yncnaturally.com
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