Essential fatty acids - Omega3

Among all Omega3 fatty acids, Alpha-linolenic acid(A.L.A.)is very common. A.L.A. is found in,

* Ground flaxseeds and flaxseed oil.
* Walnuts and walnut oil.
* Canola oil.
* Soybeans and soybean oil.
* Mustard greens and mustard oil.
* Pumpkin seeds, kidney beans, navy beans etc.





Oily fish or fish oil supplements contains the two most potent forms of Omega-3s i.e. Eicosapentaenoic acid(EPA) and Docosahexaenoic acid(DHA). We can easily get these two types of Omega-3 fatty acids from the following fishes,
* Herring fish.
* Salmon fish.
* Oysters.
* Crabs.
* Trout fish.
* Sardin fish.
* Tuna fish etc.
* Omega-3 fortified eggs.
Other than these, infants get their requried amount of EPA and DHA from mother's milk.

Omega3 fatty acids are one of the main essential fatty acids required by our body. As our body can not produce these, we have to get these from our food sources. These are easily available from some nuts, seeds, vegetables, vegetable oils and some fishes. Besides these, Omega6 fatty acids are also required by our body. But these two fatty acids should be appropriately balanced in our diet and the ideal ratio should be Omega3:Omega6=1:4. These two fatty acids are known as Poly Unsaturated Fatty Acids(PUFA).



CLASSIFICATION:
Omega3 fatty acids which are consumed through our food, are mainly of three types. These are:
1)Alpha-linolenic Acid(A.L.A.)
2)Eicosapentaenoic Acid(E.P.A.)
3)Docosahexaenoic Acid(D.H.A.)
After consumption of our food, A.L.A. is converted to E.P.A. which is again synthesized to D.H.A. All Omega3 fatty acids contains many 'cis' double bonds and the first double bond exists between third and fourth carbon atom of the fatty acid(from the methyl end). So the chemical symbol of A.L.A. or Alpha-linolenic acid is 18:3n:3. This denotes that it is a 18-carbon chain fatty acid having 3 double bonds. The next n:3 denotes that the first double bond is at the n:3 position. That means it is a Omega3 fatty acid not Omega6 fatty acid. The parent source of Omega3 fatty acids is this Alpha-linolenic acid. Other long chain Omega3 fatty acids e.g. E.P.A,20:5n-3 or D.H.A,22:6n-3 are synthesized from this A.L.A.



Metabolism of Omega3 fatty acids:
Omega3 fatty acids are absorbed by the body through the dehydration process of dietary fats e.g. triglycerides,phospolipids, cholesterol etc. in the pancreas by the action of many digestive enzymes. This synthesis is mainly completed in the small intestine.Omega3 fatty acids are produced through the absorption of Alpha-linolenic acid. A.L.A. is first converted to D.H.A. This conversion(A.L.A. to D.H.A.) is much more in females than in males. Results have shown that a young male body can convert approx. 8% of A.L.A. to E.P.A. and 0-4% to D.H.A. where as a young female body can convert approx. 21% of A.L.A. to E.P.A. and 9% to D.H.A. This is because of the activity of estrogen hormone present in female body.
Main functions of Omega3 fatty acids:
1)Building of healthy and active cell membranes and invigorating nerve cells.
2)Regulating Prostaglandin Hormones.
3)Lowering blood pressure and triglyceride level.
4)Regulating the release of inflammatory chemicals from cells.
5)Transporting oxygen from red blood cells to the body tissues.

Omega3 fatty acids have unique qualities in resisting and curing different types of diseases. Besides, these also helps develop the immune system of our body. Benefits of Omega3 against some diseases are given here.



1)Arrhythmia
Omega3 fatty acids are extremely beneficial for its' anti thrombotic and anti arrhythmiatic properties. It helps regularize irregular heart beats particularly for those who are suffering from myocardial infraction. It is also helpful for curing ventricular fibrillation.
2)Thrombosis
It is one of the main culprit among Acute Coronary Syndrome.The effect of Omega3 in case of thrombosis is still under research. Omega3 if taken in excess, reduces overall platelet count but in smaller amount it has modest platelet inhibitory effects. Although it is still not clear how it reduces death rate though taken in smaller amount.
3)Atherosclerosis
Experiments proved that Omega3 inhibits formation of Atherosclerosis plaque, when applied on mammals. Hence researchers believe it can also inhibit formation of undesirable Atherosclerosis plaques in human beings.



4)Stroke
Ischemic Stroke occurs mainly due to lack of blood supply in brain, the reason behind which is the formation of clots in blood vessels. Rupture of blood vessels causes Hemorrhagic Stroke. In United States, among the stroke affected people, 70-80% suffer from Hemorrhagic Stroke. Intake of fishes containing Omega3, remarkably reduces the chance of any type of strokes.
Heart disease is the number one killer disease in America. So to sum up it all, diets rich in Omega3 can significantly reduce and cure the risk of almost all types heart diseases as explained above.



5)Rheumatoid Arthritis
Rheumatoid arthritis are caused by an overactive immune system in which the body attacks tissue in the joints, leading to inflammation, pain and crippling. Osteoarthritis is characterized by a painful condition in which joint cartilage dries up with aging, leading to joint inflammation, stiffness, swelling, pain and crippling.
Researches proved that a daily intake of 3 gms. of E.P.A. and D.H.A. combination for 12 weeks, have considerably benefited Rheumatoid Arthritis patients. This is because it reduces the tenderness in joints. Omega3 have also been proved to be effective in other inflammatory disorders such as Osteoarthritis. Patients suffering from Osteoarthritis, have been observed to get relief from inflammation and pain while taking Omega3 rich foods. But care should be taken in the balance between Omega3 and Omega6, because Omega6 often times increases inflammation and pain in the joints.



6)Osteoporosis
Osteoporosis drastically decreases the bone mass density. The bones become brittle by this disease. Omega3 fatty acids e.g. E.P.A. increases calcium density in bones. Women above 65 yrs. of age, if administered E.P.A.(eicosapentaenoic acid) and G.L.A.(gamalinolenic acid of Omega6 group) in medicated doses, can benefit substantially from it. Because E.P.A. and G.L.A. combination increases bone density.



7)Inflammatory bowel disease
Omega3 fatty acids performs excellently in case of Crohn's disease and Ulcerative Colitis. In fact A.L.A. is much more effective than E.P.A. or D.H.A. in such bowel diseases.



8)Inflammation
The main reason behind Coronary Artery disease is inflammation. Scientists have proved that Omega3 fatty acids have anti inflammatory properties, which is beneficial for heart. Omega3 fatty acids when taken in adequate quantity, increases the amount of Eicosapentaenoic acid in the cell walls.

9)Endothelial function
Persons suffering from Coronary disease or under risk of Cardiovascular disease might have some abnormalities in their endothelial functions. Omega3 fatty acids can control the activities of endothelial vasomotor. Also Omega3 fatty acids plays an effective role in regular flow of blood in the blood vessels of Hyperlipidemic patients.



10)Asthma
Omega3 fatty acid supplements(E.P.A. and D.H.A.) can give relief to Asthma patients. It helps by inhibiting inflammation and thereby improving lung function. Patients suffering from asthma, who regularly ate oily fishes or took fish oil supplements for a month, have better lung function, less wheezing and breathlessness, and fewer episodes of waking up with chest tightness. This is because fish oils reduce the level of leukotrienes, the chemical responsible for increased mucus production, airway constriction and inflammation of asthma.

Given here are some Omega3 food supplements. These are available in health food stores as soft gels or sometimes as liquid. Before buying, look for a brand with the USP(U.S.Pharmacopeia) label which ensures that the product meets standards for strength and purity.

11)Macular degeneration
This is an age related eye disease and it is one type of blindness. Various researches conducted over the years, have proved that Omega3 fatty acids can resist Macular degeneration. Omega3 rich fishes if consumed 4 times weekly, can help prevent Macular degeneration for lifelong.



12)Menstrual pain
Omega3 fatty acids can help ease Menstrual pain as proved by researches conducted on pubescent groups of women. The anti-inflammatory fatty acids lower levels of prostaglandins, chemical known to aggravate cramps and menstrual discomfort.



13)Skin disorders
Psoriasis is one type of skin disease. Ultraviolet rays of the sun is extremely harmful for such type of patients. Psoriasis rashes occur because, skin cells replicate about three times faster than normal. These new cells accumulate so quickly, they never have a chance to mature and shed. The skin becomes red and inflamed and develops overlapping white scaly patches. Patients suffering from psoriasis, when fed with Omega3 rich foods, have shown remarkable improvement from this disease. This is because Omega3 considerably improves the suppleness of their skin and blocks the action of arachidonic acid, a substance made by the body that causes inflammation. Also Omega3 acts in the regulation of prostaglandins, that can cause inflammation. Previous damage done by UV rays can not harm the skin anymore if Omega3 is taken regularly. E.P.A. and A.L.A. present in Omega3 helps prevent this disease. Low levels of Omega3s are common in people with psoriasis and eczema, so make sure you are getting enough.


14)Eating disorders
Researches proved that people suffering from less appetite, have low amount of Polyunsaturated Fatty Acids(PUFA) in their body. So PUFA or Omega3 rich foods if consumed adequately, will help increase appetite.
15)Immunoglobulin A Nephropathy
It is one type of kidney problem. Scientists believe it is an after effect of continuous renal failure. Good results have been observed when Omega3 fatty acid supplements were administered on such type of patients under doctor's supervision. Recommended dose is 1.8gms. E.P.A. combined with 1.2gms. D.H.A. per day for two years at least.



16)Depression
Omega3 fatty acids are very much essential for developing our nerve cells. Hence if taken regularly through foods, it helps combat depression and improves mood. But care should be taken to maintain the balance i.e. Omega3:Omega6=1:4.
17)Bipolar disorder:
Patients suffering from this disease become maniac along with being depressed. They can be benefited from taking a combination of E.P.A. and D.H.A. in medicated doses under doctor's supervision for approx. four to five months. Thus they can be free from depression and enjoy mental happiness.



18)Attention Deficit Hyperactive Disorder
Lack of or inadequate amount of Omega3 fatty acids in the body may lead to attention deficit and random irrelevant activities in young age. Omega3 fatty acids are effective in controlling such disorders because these reduces dopamine and serotonin secretion in the brain.



19)Colon Cancer
Omega3 rich foods gives great relief to colon cancer patients. For example, Eskimos eat high fatty diets along with fishes rich in Omega3 because of which they have a very rare incidence of colon cancer.



20)Breast Cancer
Women taking Omega3 rich foods, have less chance of breast cancer. But balance should be maintained between Omega3 and Omega6 to get better results. Recent researches suggest that if adequate amount of Omega3 is administered along with Vitamin C,E, beta-carotin and selenium, then breast cancer in early stages, can be arrested.
21)Prostrate Cancer
E.P.A. and D.H.A. are very much effective in arresting this killer disease. Omega3 if taken with slightly fatty foods, gives much better results. But then, ratio of Omega3 and Omega6 should be maintained properly.



22)Blood Pressure
Fish oils help control blood pressure.Because Omega3 fatty acids have effect on endothelial function. Regular intake of fishes have proved to reduce systolic blood pressure to 2.1mm.Hg and diastolic pressure up to 1.6mm.Hg.

Usually our diets consists of more meats and eggs than fishes. What we eat more than enough of is another type of essential fatty acid i.e. Omega6, found in meat,egg,dairy products and vegetable oils used in processed and fast foods. Omega6s aren't quite as good enough as Omega3s. Omega6 tend to promote inflammation and contribute to the production of cell damaging free radicals which are responsible for all type of diseases including heart diseases, cancer, as well as plain old aging. Hence we should reduce our consumption of the above mentioned foods as much as possible.
Ideally, a healthy diet should contain only one to four times of Omega6s than Omega3s. But our diet generally contains 11 to 30 times more Omega6s than omega3s. So we should pay attention to good food sources of Omega3s and should consume more of them.
Our ideal diet should contain:
1)Omega3 rich fishes: 3-4 times per week.
2)Ground flaxseed: 1-2 tablespoons every day, sprinkled on salad or soup.
3)Flaxseed oil: On salads, cereals etc. Cooking with flaxseed is not recommended because it destroys the important nutrients.
4)Walnuts: Enjoy walnuts in your salads or eat an occasional handful.
5)Walnut oil: Try it on mixed greens.
6)Olive oil: Cook with olive oil.
Other than these, Omega3 food supplements can also be taken intermittently with doctor's advice.

Side effects
Mainly belching, flatulence, diarrhea, or a slightly fishy body odor are associated with intake of Omega3 food supplements. Dividing the dose into two or three smaller doses and taking them throughout the day can reduce these effects. Also freezing the pills before taking and taking them with meals may solve the problems significantly.