Omega 3 Fatty Acids

Omega 3s are critical for every cell in our body. These are heart friendly fats; by consuming ample amounts of omega 3s, we are less likely to have a heart attack (by about 50%!), less likely to have high blood pressure or an irregular heartbeat. Omega 3s are critical for brain development in children (so moms, especially in the last trimester, must get enough of this important fat) (growing children, especially during their first year, need to get omega 3s for their brain development - the best way is through mother's milk, but if that's not possible, find a formula brand with DHA). Omega 3s help reduce our risk of cancer and may actually help inhibit it's growth. Studies indicate that it can help hasten recovery after surgery. Omega 3s can help us lose weight (unwanted fat) and maintain a stronger leaner body.

It is critical for a healthy life and new studies are coming out all the time of the tremendous value to us of this fat! People who eat diets rich in Omega-3s are less likely to suffer from depression, schizophrenia, ADD, or Alzheimer's!

DHA, Docosahexaenoic Acid, is a long chain Omega 3 and as such is a good fat and is a polyunsaturated fatty acid. They raise HDL, good cholesterol and lower bad cholesterol, LDL. Get your daily dose of DHA from Salmon, Tuna, Sardines (and other fatty cold water fish) and Eggs from hens fed a high omega diet.

Omega 3s are important for brain function, eye health, may improve memory, can lessen arthritic symptoms and reduce the risks of coronary heart disease. DHA and Omega 3s have been shown to reduce hostility too! Omega 3s can help combat depression, anxiety, impulsiveness and aggression. They decrease dicycerides, decrease inflammatory autoimmune disease (like arthritis), and decrease the risk of heart disease.

Omega 3s are formed in chloroplasts of green leaves (and algae) and grass (60% of the fat in grass is omega 3s!) The animals stomachs are able to convert the green into powerful Omega 3s. Many of us, because our diets are not balanced in Omega3:6, cannot convert the alpha-linoleic acid (short chain Omega 3) to the long chain Omega 3 (which is the one that gets all the hype and the one we need!) Our bodies cannot create Omega 3s. We must get them regularly from the foods we eat.

Fish high in Omega 3s like Tuna, and Salmon is considered "brain food" because the human brain is more than 1/2 fat! That's why it's important for pregnant and nursing women to get enough Omega 3s in our diet while the babies' brain is growing quickly. Omega 3s and CLA can be found in Grass-fed and grass-finished beef. DHA is also in many Eggs where Chicken are fed a high Omega 3 diet. Omega 3s can be found in the dairy of grass-fed cows. Omega 3s can also be found in flaxseeds and walnuts (but they are not converted as readily by our body into powerful omega 3s like done by animals). Grass-fed cattle and the dairy from dairy cows that are pasture raised have two to six t

imes more Omega 3s than grain-fed cows!

There are many brands on the market now so be sure the one you choose is a clean, safe source. We find that the products we recommend here are the safest and do recommend them.

From Vital Choice: Why is fish called "brain food?"

The human brain is more than 60% fat! The majority of fat in the brain is the type that cannot be made by the body, but must be supplied by the diet. The fats essential for optimal brain activity are the omega-3 fatty acids: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and, to a lesser extent, alpha linolenic acid (ALA). The omega-3 fatty acids have beneficial properties that have been studied in the treatment of a number of mental conditions ranging from depression and bipolar disorder to schizophrenia, Alzheimers, chronic fatigue syndrome and stress.

Today's society is relatively deficient in these powerful brain building omega-3 fatty acids. Gone are the days of eating simple diets full of fish, seeds and nuts; our diets are now full of processed foods that are lacking in the good, essential fats. To ensure you are receiving sufficient quantities of omega-3 fatty acids, fatty, cold water fish, such as salmon, mackeral, tuna, sardines and anchovies should fill your plate, as well as other valuable omega-3 sources derived from oil-bearing nuts and seeds, such as walnuts, flaxseed and flax oil.

The brain requires more omega-3 fatty acids than any other system in the body. With sufficient quantities of EPA and DHA in the diet, the membranes of the brain perform at their peak level, which is essential for regulating mood, emotions, and staving off depression. In the absence of EPA and DHA the brain will choose an alternate source of lipids such as an omega 6 or monounsaturated fat which has very different properties from omega-3s and could therefore negatively affect your mental health.

To build a healthy brain, eat fish!

What are fatty acids?

Fatty acids are the basic building blocks for all lipids. Fatty acids are the nutritional components found in dietary fats and oils, and are chemical "chains" consisting of carbon and hydrogen and ending with an acid group. Fatty acids vary in length and degree of saturation, and are generally up to 26 carbons long. The specific chemistry of the fatty acid, including the number of carbons and double bonds, will affect how it functions in the body, including its health benefits. For more detailed information on fatty acids we recommend "Know Your Fats ," by Mary Enig.

What are unsaturated fatty acids?

Unsaturated fatty acids result when not all carbons in the chemical chain are saturated with hydrogen. This means that the fat molecule contains one or more double bond. The double bonds create "kinks" in the molecule, producing a fat that is fluid at room temperature. Unsaturated fats are known as "good" fats because they help cellular function and promote heart health. There are two types of unsaturated fatty acids: 1. Monounsaturates - fatty acids that contain one double bond. These fats are fluid at room temperature. For example, oleic acid, which is found in olive and sesame oils. 2. Polyunsaturates - fatty acids that contain more than one double bond. These are the most fluid fats of all and include fats such as corn, soybean, and sunflower oils. Essential Fatty Acid oils also fall into this category.

What are saturated fats?

Saturated fatty acids result when all carbons in the chemical chain are "saturated" with hydrogen. This means that the fat molecule does not contain any double bonds. Saturated fats are dense, solid fats that do not melt at room temperature - for example the white fat in beef and lamb. These are the so-called "bad" fats that are known to contribute to cardiovascular disease when consumed in excess.

What are triglycerides?

Both Saturated and Unsaturated fats are usually consumed in the form of Trigycerides, which consist of three fatty acids bound to a glycerol backbone. The attached fatty acids can be either the same or different. The presence of saturated fatty acids will result in a saturated fat; similarly, the presence of one or more unsaturated fatty acids will result in an unsaturated fat.

In the human diet, Triglycerides are by far the most abundant form of dietary lipids, constituting approximately 95% of total fat consumed. The remaining 5% is in the form of phospholipids, free fatty acids (fatty acids not bound to a glycerol backbone), cholesterol, and plant sterols. In addition, triglycerides are the predominant storage form of fat in the body.

What are omega-3s?

Omega-3 fatty acids are carbon-based molecules essential for the optimal function of every cell in our bodies, yet we cannot manufacture them internally. Instead, along with vitamins, these essential nutrients can be obtained only in the diet. Over the past century, people in developed countries, particularly in the United States, have largely eliminated omega-3 fatty acids from their diet. There is a great deal of evidence that this has had a very negative impact on the inner workings of many bodily systems, most notably the heart and the brain. We are learning that restoring the body’s natural balance of omega-3s may improve a multitude of medical disorders, including coronary artery disease, major depression, and bipolar disorder (also called manic-depressive illness).
Click here for more detailed information about omega 3s

How do omega-3 fatty acids benefit my health?

The health benefits of omega-3 fatty acids were first discovered in the late 1970’s. Medical researchers began studying the marine-based diet of the Inuit to learn how these hunter-gatherer groups avoided such old-age infirmities as heart disease, stroke, and arthritis. According to Dr. Andrew Stoll’s book The Omega-3 Connection, “the Inuit advantage was attributed to the very long-chain omega-3 fatty acids, EPA and DHA, found in their food staples of fatty fish and fish-eating marine mammals like whales and seals.” All sea creatures need EPA and DHA to keep their body tissues warm and elastic in icy waters. These anti-inflammatory properties can be measured in the human body as well. Documented reports show that omega-3s play a beneficial role in reducing coronary artery disease, calming rheumatoid arthritis, and lessening depression.

What is the difference between plant- and animal-source omega-3s?

At the core of both plant- and animal-source omega-3s is a cluster of molecules called LNA. This alpha-linolenic acid is a long-chain fatty acid that comes mainly from plant foods like walnuts, flaxseed, and green leafy vegetables. When your body absorbs fats containing LNA, enzymes convert some of it into longer, more highly polyunsaturated omega-3s called EPA and DHA. These desirable omega-3s are more beneficial to your health, but your body needs about ten LNAs to make one EPA. Fish, on the other hand, contains little LNA, but is rich in EPA and DHA. Eating fish simply means that your body doesn’t have to work so hard converting fatty acids. Fish is your most accessible and concentrated source of EicosaPentaeonic Acid and DocosaHexaeonic Acid.

What is the difference between long-chain and short-chain omega-3s?

Omega-3s are actually a class of fatty acids whose chemical structures range from 18 to 24 carbon molecules. Keeping in mind that saturated fats are to be avoided, long-chain omega-3s are more polyunsaturated than those with shorter-chain molecules. Wild salmon provides the most concentrated source of very long-chain omega-3 fatty acids. These omega-3s are called EPA and DHA.

Why are fish source omega-3s so important for pregnant and nursing woman?

Many studies indicate that the DHA component of the Omega 3 family is essential to early childhood brain and retinal system development. Omegas 3s are therefore believed to be essential to good health and normal development of both the fetus and newborn. Research indicates that children born to mothers consuming higher quantities of omega-3 rich fish are healthier at birth and exhibit higher IQs later in life, especially if the infant is breast fed for 6-8 months. It is important to understand that the beneficial long chain omegas 3s are found in fish, not vegetable source omega 3s like flaxseed oil. The following links will guide you to some fascinating reading about the importance of omega 3 fatty acids in maternal nutrition:
Essential Fatty Acids in Mothers and their neonates

Omega 3s and Infant Retinal Development

The Vital Role of Essential Fatty Acids for Pregnant and Nursing Women

What are antioxidants and how do they benefit my health?

Antioxidants are dietary nutrients that help prevent the cell and tissue damage caused by free radicals in the body. Free radicals are highly reactive, unstable molecules that cause oxidative stress, and can lead to degenerative diseases such as cancer and arthritis. Antioxidants fight oxidative stress by neutralizing free radicals. Naturally occurring fish oils contain good concentrations of Vitamin E, which is a powerful antioxidant. In wild salmon, the pigment that gives the fish its rich red color is also a very powerful antioxidant. Studies suggest that astaxanthin (as-tuh-zan’-thin) may be 100 times more powerful than Vitamin E at quenching free radicals. This antioxidant is also thought to be 10 times more effective than other carotenoids, like beta-carotene.

Are omega-3s and antioxidants available in other foods or in supplements?

Omega-3s and antioxidants are readily available in fruits, vegetables, and fish. Supplemental forms are also available, but studies show that food-source omega-3s are preferable to pills. Naturally occurring fish oils provide one of the most concentrated and accessible forms of omega-3 fatty acids.

Living Longer Eating Fish
Populations that eat fish regularly live longer and have less chronic disease than populations that do not. Whether this is because fish displaces meat or because it has positive attributes of its own is not clear. Certainly, fish provides high-quality protein without the saturated fat present in meat and poultry. And some kinds of fish - specifically, fatty fish from cold northern waters - also provide omega-3 fatty acids, the special, unsaturated fats our bodies need for optimum health. Wild salmon, mackerel, herring, sardines and bluefish are rich in them, as is - to a lesser extent - albacore tuna. Omega-3 sources other than fish are few: walnuts, flax seeds, hemp seeds, and the oils extracted from them, and, to a lesser extent, soy and canola oils and specially fortified eggs.

Beneficial Omega-3 Fatty Acids
Most Americans are deficient in omega-3s and as a result are more likely to develop cardiovascular disease, cancer, inflammatory disorders, and mental and emotional problems. Recent research suggests that supplementing the diet with omega-3 fatty acids not only can reduce these risks but can also help treat depression, bipolar disorder, autism, and attention deficit hyperactivity disorder. Fish is, indeed, a brain food.

good sources of omega-3 fatty acids, which can protect against heart attacks and cancer, decrease inflammation, and enhance mood and long-term health. Recent studies suggest that omega-3s may protect against breast cancer, prevent flare-ups of arthritis, curb menstrual symptoms, and prolong pregnancy, resulting in higher birthweight babies.

If you don't like fish, plant sources of omega-3s include flax seeds, hemp seeds, walnuts, walnut oil, soybeans, and purslane (Portulaca oleracea), a small green plant that most American gardeners consider a weed but whose leaves are viewed as a tasty addition to soups in Mediterranean countries and to salsa in Mexico. If you have a garden, you may have plenty of purslane growing already in weed form - it's fine to eat as long as it isn't contaminated with weed killer. You can get seeds from specialty seed suppliers. Surf the Internet to find dozens of recipes using purslane.

You can also boost your consumption of omega-3s by sprinkling freshly ground flax seeds on salads or cereal or snacking on hemp seeds. It is difficult to get the amounts of omega-3s from these plant foods that you can from fish. In addition, some people may not be able to convert these vegetarian forms of omega-3s to the longer-chain forms that occur in fish, which are the ones the body needs. Another option is to take fish oil supplements, but I generally do not recommend them for healthy individuals. If you have a condition that would benefit from omega-3s, however, you may use high quality fish oil supplements at reasonable doses. Pick a product like the one we've chosen for our Vitamin Advisor that is free from contaminants.

Omega 3s are Essential Fatty Acids (EFA). They are fat. So now we are told that fat is good?! It's important for us to get enough GOOD fats and eliminate bad fats like hydrogenated oils (trans-fats). We need MORE heart-healthy and vital Omega 3 fatty acids in our diet!

"Research Confirms It -- Antarctic Pure Krill Oil Far Better Than Fish Oil at Providing Essential Omega-3s & Antioxidants ... "

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