Why Omega-3 Fatty Acids Are so Important

Recommended:

• walnuts and walnut oil
• flax seed and oil
• chia seeds

Omega-3 fatty acids are considered essential fatty acids. They are essential to human health but cannot be manufactured by the body. For this reason, omega-3 fatty acids must be obtained from food. Omega-3 fatty acids can be found in fish, such as salmon, tuna, and halibut, other marine life such as algae and krill, certain plants (including purslane), and nut oils.

Omega-3s, as they're known for short, are "good" polyunsaturated fats. They are important for growth and brain function as well as heart health because they help lower triglycerides and total cholesterol.

A diet full of omega-3s also has been linked to improved immunity and a reduced risk of high blood pressure, Alzheimer's disease and rheumatoid arthritis.

There are three types of omega-3 fats. EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are most commonly found in cold-water fish. ALA (alpha-linolenic acid) is the omega-3 fat found in plants.

Good sources of EPA and DHA are cold-water fish such as salmon, tuna and sardines (salmon and sardines are typically low in mercury as well).

ALA is found in canola oil, soy products such as soybean oil and tofu, flaxseeds, walnuts and in some leafy green veggies (for example, kale).

Omega-3 supplements are also an option; they are made from fish oil, flaxseed or marine algae oil.

When considering a supplement, remember these guidelines: Take with food to avoid a fishy aftertaste or digestive problems, avoid mega-doses unless prescribed by a doctor and remember that supplements will not provide you with the other nutrients found in omega-3-rich foods.

Eat a diet rich in all three types of omega-3 fats.

Experiment with healthy salmon recipes and try to get two servings of omega-3-rich fish per week. An example of a serving would be 170 grams of raw or 110-140g of canned or cooked salmon.
To get some ALA, cook with canola oil, top oatmeal with ground flaxseed, add tofu to stir-fries or sprinkle walnuts on yogurt or salads.

Uses:
Clinical studies suggest that omega-3 fatty acids may be helpful in treating a variety of health conditions. The evidence is strongest for heart disease and problems that contribute to heart disease, but the range of possible uses for omega-3 fatty acids include.

High cholesterol 
Those who follow a Mediterranean-style diet tend to have higher high density lipoprotein (HDL or “good” )cholesterol levels. Similar to those who follow a Mediterranean diet, Inuit Eskimos, who consume high amounts of omega-3 fatty acids from fatty fish, also tend to have increasedHDL cholesterol and decreased triglycerides (fatty material that circulates in the blood). In addition, fish oil supplements containing eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) have been reported in several large clinical studies to reduce low density lipoprotein (LDL or “bad”) cholesterol and triglyceride levels. Finally, walnuts (which are rich in alpha linolenic acid or ALA) have been reported to lower total cholesterol and triglycerides in individuals with high cholesterol levels.

High blood pressure 
Several clinical studies suggest that diets or supplements rich in omega-3 fatty acids lower blood pressure significantly in individuals with hypertension. An analysis of 17 clinical studies using fish oil supplements found that supplementation with 3 or more grams of fish oil daily can lead to significant reductions in blood pressure in individuals with untreated hypertension.

Heart disease 
One of the best ways to help prevent and treat heart disease is to eat a low-fat diet and to replace foods rich in saturated and trans-fat with those that are rich in monounsaturated and polyunsaturated fats (including omega-3 fatty acids). Clinical evidence suggests that EPA and DHA found in fish oil help reduce risk factors for heart disease including high cholesterol and high blood pressure. There is also strong evidence that these substances can help prevent and treat atherosclerosis by inhibiting the development of plaque and blood clots, each of which tends to clog arteries. Clinical studies of heart attack survivors have found that daily omega-3 fatty acid supplements dramatically reduce the risk of death, subsequent heart attacks, and stroke. Similarly, people who eat an ALA-rich diet are less likely to suffer a fatal heart attack.

Strong evidence from population-based clinical studies suggests that omega-3 fatty acid intake (primarily from fish) helps protect against stroke caused by plaque buildup and blood clots in the arteries that lead to the brain. In fact, eating at least 2 servings of fish per week can reduce the risk of stroke by as much as 50%. However, people who eat more than 3 grams of omega-3 fatty acids per day (equivalent to 3 servings of fish per day) may be at an increased risk for hemorrhagic stroke, a potentially fatal type of stroke in which an artery in the brain leaks or ruptures.

Diabetes

Individuals with diabetes tend to have high triglyceride and low HDL levels. Omega-3 fatty acids from fish oil can help lower triglycerides and apoproteins (markers of diabetes), and raise HDL, so people with diabetes may benefit from eating foods or taking supplements that contain DHA and EPA. ALA (from flaxseed, for example) may not have the same benefit as DHA and EPA because some people with diabetes lack the ability to efficiently convert ALA to a form of omega-3 fatty acids that the body can use readily. There have been slight increases reported in fasting blood sugar levels in patients with type 2 diabetes while taking fish oil supplements.

Weight loss 
Many individuals who are overweight suffer from poor blood sugar control, diabetes, and high cholesterol. Clinical studies suggest that overweight people who follow a weight loss program that includes exercise tend to achieve better control over their blood sugar and cholesterol levels when fish rich in omega-3 fatty acids (such as salmon, mackerel, and herring) is a staple in their low-fat diet.

Arthritis 
Most clinical studies investigating the use of omega-3 fatty acid supplements for inflammatory joint conditions have focused almost entirely on rheumatoid arthritis. Several articles reviewing the research in this area conclude that omega-3 fatty acid supplements reduce tenderness in joints, decrease morning stiffness, and allow for a reduction in the amount of medication needed for people with rheumatoid arthritis.

In addition, laboratory studies suggest that diets rich in omega-3 fatty acids (and low in the inflammatory omega-6 fatty acids) may benefit people with other inflammatory disorders, such as osteoarthritis. In fact, several test tube studies of cartilage-containing cells have found that omega-3 fatty acids decrease inflammation and reduce the activity of enzymes that destroy cartilage. Similarly, New Zealand green lipped mussel (Perna canaliculus), another potential source of omega-3 fatty acids, has been reported to reduce joint stiffness and pain, increase grip strength, and enhance walking pace in a small group of people with osteoarthritis. In some participants, symptoms worsened before they improved.

An analysis was conducted of 17 randomized, controlled clinical trials assessing the pain relieving effects of omega-3 fatty acid supplementation in patients with rheumatoid arthritis or joint pain caused by inflammatory bowel disease (IBS) and painful menstruation (dysmenorrhea). The results suggest that omega-3 fatty acids are effective treatment, along with conventional therapies such as anti-inflammatory drugs, for joint pain associated with rheumatoid arthritis, inflammatory bowel disease, and dysmenorrhea.

Osteoporosis 
Clinical studies suggest that omega-3 fatty acids such as EPA help increase levels of calcium in the body, deposit calcium in the bones, and improve bone strength. In addition, studies also suggest that people who are deficient in certain essential fatty acids (particularly EPA and gamma-linolenic acid [GLA], an omega-6 fatty acid) are more likely to suffer from bone loss than those with normal levels of these fatty acids. In a study of women over 65 with osteoporosis, those given EPA and GLA supplements experienced significantly less bone loss over 3 years than those who were given a placebo. Many of these women also experienced an increase in bone density.

Depression 
People who do not get enough omega-3 fatty acids or do not maintain a healthy balance of omega-3 to omega-6 fatty acids in their diet may be at an increased risk for depression. The omega-3 fatty acids are important components of nerve cell membranes. They help nerve cells communicate with each other, which is an essential step in maintaining good mental health. In particular, DHA is involved in a variety of nerve Cell processes.
Levels of omega-3 fatty acids were found to be measurably low and the ratio of omega-6 to omega-3 fatty acids were particularly high in a clinical study of patients hospitalized for depression. In a clinical study of individuals with depression, those who ate a healthy diet consisting of fatty fish 2 – 3 times per week for 5 years experienced a significant reduction in feelings of depression and hostility.

Bipolar disorder 
In a clinical study of 30 people with bipolar disorder, those who were treated with EPA and DHA (in combination with their usual mood stabilizing medications) for 4 months experienced fewer mood swings and recurrence of either depression or mania than those who received placebo. Another 4-month long clinical study treating individuals with bipolar depression and rapid cycling bipolar disorder did not find evidence of efficacy for the use of in EPA in these patients.

Schizophrenia 
Preliminary clinical evidence suggests that people with schizophrenia experience an improvement in symptoms when given omega-3 fatty acids. However, a recent well-designed study concluded that EPA supplements are no better than placebo in improving symptoms of this condition. The conflicting results suggest that more research is needed before conclusions can be drawn about the benefit of omega-3 fatty acids for schizophrenia. Similar to diabetes, individuals with schizophrenia may not be able to convert ALA to EPA or DHA efficiently.

Attention deficit/hyperactivity disorder (ADHD) 
Children with attention deficit/hyperactivity disorder (ADHD) may have low levels of certain essential fatty acids (including EPA and DHA) in their bodies. In a clinical study of nearly 100 boys, those with lower levels of omega-3 fatty acids demonstrated more learning and behavioral problems (such as temper tantrums and sleep disturbances) than boys with normal omega-3 fatty acid levels. In animal studies, low levels of omega-3 fatty acids have been shown to lower the concentration of certain brain chemicals (such as dopamine and serotonin) related to attention and motivation. Clinical studies that examine the ability of omega-3 supplements to improve symptoms of ADHD are still needed. At this point in time, eating foods high in omega-3 fatty acids is a reasonable approach for someone with ADHD. A clinical study used omega-3 and omega-6 fatty acid supplementation in 117 children with ADHD. They study found significant improvements in reading, spelling, and behavior in the children over the 3 months of therapy. Another clinical study found that omega-3 fatty acid supplementation helped to decrease physical aggression in school children with ADHD. More studies, including comparisons with drug therapies (such as stimulants), should be performed.

Eating disorders 
Clinical studies suggest that men and women with anorexia nervosa have lower than optimal levels of polyunsaturated fatty acids (including ALA and GLA). To prevent the complications associated with essential fatty acid deficiencies, some experts recommend that treatment programs for anorexia nervosa include PUFA-rich foods such as fish and organ meats (which include omega-6 fatty acids).

Burns 
Essential fatty acids have been used to reduce inflammation and promote wound healing in burn victims. Animal research indicates that omega-3 fatty acids help promote a healthy balance of proteins in the body — protein balance is important for recovery after sustaining a burn. Further research is necessary to determine whether omega-3s benefit people in the same way.

Skin disorders 
In one clinical study, 13 people with a particular sensitivity to the sun known as photo dermatitis showed significantly less sensitivity to UV rays after taking fish oil supplements. Still, research indicates that topical sunscreens are much better at protecting the skin from damaging effects of the sun than omega-3 fatty acids. In another study of 40 people with psoriasis, those who were treated with medications and EPA supplements did better than those treated with the medications alone. In addition, many clinicians believe that flaxseed (which contains omega-3 fatty acids) is helpful for treating acne.

Inflammatory bowel disease (IBD)
When added to medication, such as sulfasalazine (a standard medication for IBD), omega-3 fatty acids may reduce symptoms of Crohn’s disease and ulcerative colitis — the 2 types of IBD. More studies to investigate this preliminary finding are under way. In animals, it appears that ALA works better at decreasing bowel inflammation than EPA and DHA. Plus, fish oil supplements can cause side effects that are similar to symptoms of IBD (such as flatulence, belching, bloating, and diarrhea).

Asthma
Clinical research suggests that omega-3 fatty acid supplements (in the form of perilla seed oil, which is rich in ALA) may decrease inflammation and improve lung function in adults with asthma. Omega-6 fatty acids have the opposite effect: they tend to increase inflammation and worsen respiratory function. In a small, well-designed clinical study of 29 children with asthma, those who took fish oil supplements rich in EPA and DHA for 10 months had improvement in their symptoms compared to children who took a placebo pill.

Macular Degeneration 
A questionnaire administered to more than 3,000 people over the age of 49 found that those who consumed more fish in their diet were less likely to have macular degeneration (a serious age-related eye condition that can progress to blindness) than those who consumed less fish. Similarly, a clinical study comparing 350 people with macular degeneration to 500 without the eye disease found that those with a healthy dietary balance of omega-3 and omega-6 fatty acids and higher intake of fish in their diets were less likely to have this particular eye disorder. Another larger clinical study confirms that EPA and DHA from fish, 4 or more times per week, may reduce the risk of developing macular degeneration. Notably, however, this same study suggests that ALA may actually increase the risk of this eye condition.

Menstrual pain
In a clinical study of nearly 200 Danish women, those with the highest dietary intake of omega-3 fatty acids had the mildest symptoms, such as hot flashes and increased sweating, during menstruation.

Colon cancer 
Consuming significant amounts of foods rich in omega-3 fatty acids appears to reduce the risk of colorectal cancer. For example, Eskimos, who tend to follow a high-fat diet but eat significant amounts of fish rich in omega-3 fatty acids, have a low rate of colorectal cancer. Animal studies and laboratory studies have found that omega-3 fatty acids prevent worsening of colon cancer while omega-6 fatty acids promote the growth of colon tumors. Daily consumption of EPA and DHA also appeared to slow or even reverse the progression of colon cancer in people with early stages of the disease.

Clinical studies have reported that low levels of omega-3 fatty acids in the body are a marker for an increased risk of colon cancer.

However, in an animal study of rats with metastatic colon cancer (in other words, cancer that has spread to other parts of the body such as the liver), omega-3 fatty acids actually promoted the growth of cancer cells in the liver. Until more information is available, it is best for people with advanced stages of colorectal cancer to avoid omega-3 fatty acid supplements and diets rich in this substance.

Breast cancer 
Although not all experts agree, women who regularly consume foods rich in omega-3 fatty acids over many years may be less likely to develop breast cancer. In addition, the risk of dying from breast cancer may be significantly less for those who eat large quantities of omega-3 from fish and brown kelp seaweed (common in Japan). This is particularly true among women who substitute fish for meat. The balance between omega-3 and omega-6 fatty acids appears to play an important role in the development and growth of breast cancer. Further research is still needed to understand the effect that omega-3 fatty acids may have on the prevention or treatment of breast cancer. For example, researchers speculate that omega-3 fatty acids in combination with other nutrients (namely, vitamin C, vitamin E, beta-carotene, selenium, and coenzyme Q10) may prove to be of particular value for preventing and treating breast cancer.

Prostate cancer 
Laboratory and animal studies indicate that omega-3 fatty acids (specifically, DHA and EPA) may inhibit the growth of prostate cancer. Similarly, population based clinical studies of groups of men suggest that a low-fat diet with the addition of omega-3 fatty acids from fish or fish oil help prevent the development of prostate cancer. Like breast cancer, the balance of omega-3 to omega-6 fatty acids appears to be particularly important for reducing the risk of this condition. ALA, however, may not offer the same benefits as EPA and DHA. In fact, one recent clinical study evaluating 67 men with prostate cancer found that they had higher levels of ALA compared to men without prostate cancer. More research in this area is needed.

Flax Seed Health Benefits

The flax seed has long been known as a great non-animal source of omega-3 fatty acids, and recent research has found that this tiny nutritional powerhouse may reduce inflammation and provide skin health benefits.

Healthy postmenopausal women who ate a low-fat muffin enriched with flax seed daily for six weeks saw a 15% reduction in the inflammatory marker, C-reactive protein, according to a study published in Nutrition, Metabolism and Cardiovascular Diseases.

In addition to these flax seed health benefits, German and French researchers also suggest that flax seed oil supplements may protect skin against reddening and improve overall skin health. According to findings published in the British Journal of Nutrition, the omega-3-rich flax seed oil can decrease skin roughness and scaling. Subjects who took flax seed oil supplements for 12 weeks saw an increase in blood levels of ALA (alpha linolenic acid), an omega-3 fatty acid. When an irritant was applied to the subjects' skin, the researchers noted a 45% decrease in reddening of the skin in the flax seed oil group.

The ALA found in flax seed oil has been shown to be beneficial for preventing heart disease and arrhythmia. Studies have also found that taking flax seed oil may prevent atherosclerosis (hardening of the arteries) by reducing inflammation and increasing arterial elasticity.

The Anti-Aging Bottom Line: Flax seeds are among the best plant sources of omega-3 fatty acids, and they are easy to incorporate into tasty foods like muffins and other baked goods. Recent research has revealed some unique flax seed health benefits. Among the most notable of recent discoveries is the finding that the ALA flax seeds contain can improve skin health and help prevent cardiovascular disease.

Flaxseed is the most potent plant source of omega-3 fats. Studies indicate that adding flaxseed to your diet can reduce the development of heart disease by 46%—it helps keep red blood cells from clumping together and forming clots that can block arteries. It may also reduce breast cancer odds. In one study, women who ate 10 g of flaxseed (about 1 rounded tablespoon) every day for 2 months had a 25% improvement in the ratio of breast cancer-protective to breast cancer-promoting chemicals in their blood. Sprinkle 1 to 2 tablespoons of flaxseed a day on your cereal, salad, or yogurt. Buy it preground, and keep it refrigerated.

But don’t take flaxseed supplements. Plant estrogens, like human hormones, are not always benign. At high doses—and no one knows how much is too much—lignans might turn into cancer promoters.

Flax Shown to Be Effective Against Cancers of the Colon and Breast

Flax oil and flax seeds have been shown to lower blood cholesterol and triglycerides, and to help reduce damage to cell membranes. Flax is also important in the body's ability to reduce inflammation and prevent the many degenerative diseases associated with it. Studies have shown that women with a high intake of flax oil and flax lignans are at much lower risk of developing breast cancer. Research is now documenting the benefits of flax oil, lignans, and flax meal in preventing and treating cancer in the gastrointestinal tract and colon, and breast cancer metastasis.

Recent studies and results
In a study published in the journal Food and Chemical Toxicology researchers noted that flax seed oil and flax seed meal are good sources of omega-3 fatty acids. Their objective was to investigate the feeding of flax seed oil and flax meal to groups of rats with induced precursors of colon cancer. These precursors form in the lining of the colon and rectum prior to the appearance of colorectal polyps.

The groups of rats were fed either a controlled diet alone, controlled diet plus soybean oil, controlled diet plus flax oil, or controlled diet plus flax meal. The rats were examined after 17 weeks. Those fed the flax seed oil and the flax seed meal showed reduced incidence of colon cancer precursor by 84% and 87.5% respectively. Glutathione-S-transferase (GST) activity rates were significantly higher in the rats fed flax seed oil and flax seed meal compared to those fed soybean oil. The enzymes in GST play a significant role in the detoxification of such substances as carcinogens, therapeutic drugs, and products of oxidative stress.

In the Journal of Nutrition and Cancer researchers note that fatty acid composition of dietary fat plays a vital role in colon tumor development in animal models. Fats containing omega-3 fatty acids, such as flax oil, and those containing omega-6 fats, such as corn oil, reduced chemically induced colon tumor development in rats. Lignans have also been shown to prevent colon tumor development in animal studies. These researchers investigated the effects of dietary flaxseed meal, a source of both omega-3 fatty acids and lignans, on colon tumor development and compared them with the effects of dietary corn meal.

One group of cancer induced rats ate a controlled diet supplemented with corn meal, while another ate the controlled diet supplemented with flaxseed meal. After 35 weeks, the gastrointestinal tract was isolated, and the site, size, and number of tumors were recorded and the tumors were evaluated. Tumor incidence in the corn meal group was 82.6% vs. 29.4% in the flax meal group. Tumor multiplicity was 1.3 for the corn meal group vs. 0.3 for the flax meal group. And tumor size was 44.4 mm for the corn meal group vs. 5.3 mm for the flax meal group. Researchers attributed these amazing statistics to the increased omega-3 fatty acids levels ingested by the flax meal group.

A third study, from the International Journal of Cancer reports that previous studies have shown dietary flax seed was able to reduce the growth and metastasis of human estrogen receptor negative breast cancer in mice. Researchers for this study sought to determine whether the tumor inhibitory effect of flaxseed was due to its oil, lignan secoisolariciresinol diglycoside (SDG), or both, and whether the effect on tumor growth was related to increased oxidative degradation of lipids.

Rats were injected with estrogen receptor negative breast cancer cells and after 8 weeks were fed either the basal diet, or basal diet supplemented with flax seeds, SDG, flax oil, or a combination.

Compared to the basal diet group, the tumors in all supplemented groups showed decreased cell proliferation and increased apoptosis. These results did not significantly relate to lipid peroxidation. Lung metastasis incidence was reduced by 16 to 70 percent by all treatments, and most significantly in the flax seed, SDG, and flax oil groups. Distant lymph node metastasis was significantly decreased (52%) only in the flax oil group. Total metastasis incidence was lowered significantly (42%) only in the SDG plus flax oil group.

What these studies may mean for you
The studies show both flax oil and flax meal to be highly effective against cancers of the gastrointestinal tract and colon. Flax oil was clearly the most effective at preventing lymph node metastasis, while the impact on total body metastasis was greatest when SDG, the active compound from lignans, was included with flax oil.

It is the omega-3 fatty acids in flax that are the active agents producing these results. Omega-3 fatty acids are electron rich, and are able to enter the cells to provide them with the electrical energy needed for the healthy completion of cellular processes.

Our bodies produce over 500 million new cells daily. When these cells divide, the old cell and the new cell must contain enough electron rich fatty acids to divide off completely from each other. When this process is not completed due to a lack of electron rich highly unsaturated fat, the course of growth and division is altered and the maturing and shedding process is never fully completed. This may lead to the formation of tumors.

Unless you frequently eat omega-3 rich foods such as salmon or walnuts, supplementing your diet with lignan rich flax oil may be one of the best choices for your health that you ever make.

Using flax oilFlax oil is highly unstable and begins to oxidize quickly after processing. If you are going to use flax oil, you will want only the freshest, best quality organic oil. Fresh flax oil has a nutty taste that is good. Although results from study number three indicate that even when the oil has oxidized it will still do its job in the body, most health experts say that any oil that does not taste good is oil you should not use. Any trace of bitterness means the oil is oxidizing.

Most flax oil on the market is rancid to some degree, particularly the capsules. Taste one and you will be appalled. The maker of the capsules is counting on you swallowing them whole and never tasting the rancid oil that is in them. Oil that is bought from a drugstore, supermarket, or discount center is usually quite oxidized and bitter. Even house brands from online supplement stores are usually oxidized. Just because it's organic doesn't mean it isn't rancid.

There are two brands which produce organic flax oil that is usually fresh and good-tasting. These are Spectrum and Barleans. Spectrum is the more consistent of the two brands. These oils are available at health food stores, and grocery stores that cater to the health conscious. They are sold in the refrigerator section, and should be refrigerated again immediately after purchase.

If you do not have access to these oils where you live, they can be ordered from the online supplement stores. When it's relatively cold outside, the oil can be shipped to you without a problem. In the warm months or if you live in a place where it is warm all year, you will need to have them shipped in a cold pack. Not all online stores offer cold packs, but several do.

Taste the oil when you bring it home or have it delivered. If it does not taste fresh and good, if you detect bitterness, return it or call the online store and ask for a refund. Retailers seem to be quite used to people returning rancid flax oil, and they will give you a refund or replacement.

The amount of oil you need per day to keep yourself healthy is one tablespoon for each 100 pounds of body weight. If you have had cancer and are trying to prevent a recurrence you may want to double that amount. If you are actively fighting cancer or other serious disease, you will need to take the oil throughout the day, building up to an amount of 8 ounces or more as you are able to tolerate it.

Never heat flax oil. Always shake the bottle before using.

Using flax lignansSpectrum and Barleans as well as others produce flax oil with lignans added. They usually settle to the bottom requiring you to give the bottle a hard shaking every time you use it.

If you don't want to take flax oil with lignans but want to get the benefits of lignans, you can get one of the capsule forms on the market containing SDG. The best known of these is Brevail, made by the Barleans company. There are others that are equally as effective.