All about The Omega 3
Benefits
The Omega 3 is an essential fatty acid that is important for normal growth and development. Omega 3’s have been shown to increase HDL (the good cholesterol) in our bodies. The Omega 3 also has anti-inflammatory as well as anti-thrombotic (blood thinning) properties (1). In the past decade there have been many studies suggesting Omega 3’s help in lowering risk of chronic disease. Research has shown that the current American Diet doesn’t provide enough Omega 3’s. Omega 6’s are also essential, pro-thrombotic (blood clotting), and pro-inflammatory fatty acids. Our bodies work best when we have a balance of Omega 3’s and Omega 6’s. Yet in the typical American Diet the ratio of Omega 6 to Omega 3 is 10:1, which is why many individuals try to increase their consumption of Omega 3’s. Currently the recommendation for Omega 3’s is 3g/day, or 2-3 servings of fatty fish/week. There are two different chemical configurations of the Omega 3, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Alpha-linolenic (ALA) is a precursor to DHA and EPA and is found in most plant sources. Omega 3s should be stored in the refrigerator and protected from light because of the ability to oxidize (rancidity). Side effects of Omega 3 supplements include: belching, heart burn, GI upset. At very high doses Omega 3’s have been shown to suppress immune function and increase risk of hemorrhagic stroke. Omega 3’s should not be increased before surgery because of blood thinning properties (2).
Comparison of different sources of Omega 3:
Flaxseed has been used for the past 5,000 years. It can be broken down into 35% fat, 30% protein, 35% fiber. Two Tbsp (2 oz) of flaxseed contains 2.6g of Omega 3s, and 60 calories. Flaxseed is lower in calories than the Chia seed. It has a very high fiber content and consuming more than 45g of flaxseed has a laxative effect. Flaxseed needs to be freshly ground to be absorbed. Flaxseed is considered a plant source so it contains the ALA form of fatty acid and needs to be converted to EPA and DHA in order to have the anti-inflammatory and anti-thrombotic effects. They are unsure how efficiently our bodies convert ALA to EPA and DHA forms (3).
Chia Seed has also been used for a very long time; Chia was first used by the Aztecs. It doesn’t have to be ground and is readily absorbed. In two tbsp (2 oz) of Chia there are 3.0g omega 3’s and 80 calories. Chia also contains high amounts of calcium, iron, magnesium, and phosphorus as well as many antioxidants. Many consider Chia more well rounded than the typical flaxseed. Chia is also a plant source so its ALA needs to be converted to EPA and DHA in order to be used (4).
Nuts: Walnuts are the highest nut source of Omega 3s containing about 5.12g for 2oz (2Tbsp). Walnuts are in the tree nut family and also contain Potassium, Magnesium, and Calcium. They are a plant source so they also contain ALA, and need to be converted. Other nut sources of Omega 3’s include pecans, pistachios, poppy seeds, and pumpkin seeds, although these sources contain only about .2g Omega 3’s/2oz.
Oils: A number of oils are also sources of Omega 3s, including soybean oil at 3.8g/2oz, canola oil at 2.6g/2oz, and olive oil at 2g/2 oz, all if which are plant sources (5).
Fatty Fish: Fish—including mackeral, salmon, herring, oyster, halibut, shark, and tuna—contain varying amounts of Omega 3’s. Fish is already in the EPA and DHA form and doesn’t have to be converted (5).
Fish oil can be taken in capsule form and is a very easy supplement for those who do not get enough Omega 3’s in their diet. Fish oil is also in the EPA and DHA form and doesn’t have to be converted (5).
References:
1- Mahan KL, Escott-Stump S. Krause’s Food, Nutrition and Diet Therapy, 10th edition. Saunders; January 2000.
2- Fragakis AS, Thomson C. Popular Dietary Supplements, 3rd edition. Diana Faulhaber; 2000.
3- Gerster H. Can adults adequately convert alpha-linolenic acid to eicosapentaenoic acid and docosahexaenoic acid? Int J Vitam Nutr Res. 1998;68(3):159-73.
4- Preedy VR, Watson RR, Patel VB. Nuts and Seeds in Health and Disease Prevention. Elsevier Inc. 2011;37:309-315.
5- Tufts University School of Medicine. Omegas 3’s Fatty Acids. Infection and nutrition Unit. http://www.tufts.edu/med/nutrition-infection/hiv/health_omega3.html. Accessed September 13, 2012. Updated February 2, 2012.
The Omega 3 is an essential fatty acid that is important for normal growth and development. Omega 3’s have been shown to increase HDL (the good cholesterol) in our bodies. The Omega 3 also has anti-inflammatory as well as anti-thrombotic (blood thinning) properties (1). In the past decade there have been many studies suggesting Omega 3’s help in lowering risk of chronic disease. Research has shown that the current American Diet doesn’t provide enough Omega 3’s. Omega 6’s are also essential, pro-thrombotic (blood clotting), and pro-inflammatory fatty acids. Our bodies work best when we have a balance of Omega 3’s and Omega 6’s. Yet in the typical American Diet the ratio of Omega 6 to Omega 3 is 10:1, which is why many individuals try to increase their consumption of Omega 3’s. Currently the recommendation for Omega 3’s is 3g/day, or 2-3 servings of fatty fish/week. There are two different chemical configurations of the Omega 3, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Alpha-linolenic (ALA) is a precursor to DHA and EPA and is found in most plant sources. Omega 3s should be stored in the refrigerator and protected from light because of the ability to oxidize (rancidity). Side effects of Omega 3 supplements include: belching, heart burn, GI upset. At very high doses Omega 3’s have been shown to suppress immune function and increase risk of hemorrhagic stroke. Omega 3’s should not be increased before surgery because of blood thinning properties (2).
Comparison of different sources of Omega 3:
Flaxseed has been used for the past 5,000 years. It can be broken down into 35% fat, 30% protein, 35% fiber. Two Tbsp (2 oz) of flaxseed contains 2.6g of Omega 3s, and 60 calories. Flaxseed is lower in calories than the Chia seed. It has a very high fiber content and consuming more than 45g of flaxseed has a laxative effect. Flaxseed needs to be freshly ground to be absorbed. Flaxseed is considered a plant source so it contains the ALA form of fatty acid and needs to be converted to EPA and DHA in order to have the anti-inflammatory and anti-thrombotic effects. They are unsure how efficiently our bodies convert ALA to EPA and DHA forms (3).
Chia Seed has also been used for a very long time; Chia was first used by the Aztecs. It doesn’t have to be ground and is readily absorbed. In two tbsp (2 oz) of Chia there are 3.0g omega 3’s and 80 calories. Chia also contains high amounts of calcium, iron, magnesium, and phosphorus as well as many antioxidants. Many consider Chia more well rounded than the typical flaxseed. Chia is also a plant source so its ALA needs to be converted to EPA and DHA in order to be used (4).
Nuts: Walnuts are the highest nut source of Omega 3s containing about 5.12g for 2oz (2Tbsp). Walnuts are in the tree nut family and also contain Potassium, Magnesium, and Calcium. They are a plant source so they also contain ALA, and need to be converted. Other nut sources of Omega 3’s include pecans, pistachios, poppy seeds, and pumpkin seeds, although these sources contain only about .2g Omega 3’s/2oz.
Oils: A number of oils are also sources of Omega 3s, including soybean oil at 3.8g/2oz, canola oil at 2.6g/2oz, and olive oil at 2g/2 oz, all if which are plant sources (5).
Fatty Fish: Fish—including mackeral, salmon, herring, oyster, halibut, shark, and tuna—contain varying amounts of Omega 3’s. Fish is already in the EPA and DHA form and doesn’t have to be converted (5).
Fish oil can be taken in capsule form and is a very easy supplement for those who do not get enough Omega 3’s in their diet. Fish oil is also in the EPA and DHA form and doesn’t have to be converted (5).
References:
1- Mahan KL, Escott-Stump S. Krause’s Food, Nutrition and Diet Therapy, 10th edition. Saunders; January 2000.
2- Fragakis AS, Thomson C. Popular Dietary Supplements, 3rd edition. Diana Faulhaber; 2000.
3- Gerster H. Can adults adequately convert alpha-linolenic acid to eicosapentaenoic acid and docosahexaenoic acid? Int J Vitam Nutr Res. 1998;68(3):159-73.
4- Preedy VR, Watson RR, Patel VB. Nuts and Seeds in Health and Disease Prevention. Elsevier Inc. 2011;37:309-315.
5- Tufts University School of Medicine. Omegas 3’s Fatty Acids. Infection and nutrition Unit. http://www.tufts.edu/med/nutrition-infection/hiv/health_omega3.html. Accessed September 13, 2012. Updated February 2, 2012.