Benefits of Omega 3 Fatty Acids. Danik Legault, ND.A.
Benefits of Omega 3 Fatty Acids
In naturopathy or functional nutrition, emphasis is often placed on cell since it is the smallest form of life. A group of cells form an organ. Organs form organ systems and the condition of these systems determines our health. Hence, to optimize our health, we must optimize our cells. Let's see how Omega 3 fatty acids contribute to making our cells healthy.
Many studies prove a link between intake of omega-3s and improved cognitive functions, visual acuity, immunity and brain development. Research shows that low DHA levels are associated with memory loss, difficulty in concentrating, alzheimer's disease and certain mood problems. Omega 3 fats have a positive effect on our gene expression as well.
There are 4 types of omega 3 fatty acids:
1. ALA: Contains 18 carbons and 3 double bonds. Found in green vegetables, flax, chia, hemp, pumpkin seeds and walnuts.
2. DPA: Contains 20 carbons and 4 double bonds. Found in mother’s milk, algae, fish and grass-fed meat.
3. EPA: Contains 20 carbons and 5 double bonds. Found in same food items as DPA.
4. DHA: Contains 22 carbons and 6 double bonds. Found in same food items as DPA.
More the double bonds within the fatty acid structure, the more fluid it becomes. This is important because fatty acids build cell membranes of our 75,000 billion cells. A healthy cell membrane consists of both solid fatty acids such as saturated fatty acids and cholesterol as well as more fluid fatty acids like polyunsaturated fats. Good fluidity of our membranes is essential for proper circulation of nutrients, diffusion of proteins, neurotransmitters and others across the membrane. This means that when cell membranes are more fluid, muscle cells are more sensitive to insulin which implies that our body can deliver more nutrients to muscle cells.
The cell membranes of our brain, spinal cord and nervous system are especially dependent on fluid membranes for efficient signaling of neurotransmitters. EPA and DHA with 5 or 6 double bonds are major contributors to healthy nervous system function. Brain is made up of 60% fat and about 10-15% of it is DHA.
The optimal brain structure depends on saturated acids and cholesterol on the membranes so that the lipid base is held tightly at the corners. Then we need EPA and DHA between the solid structures for good fluidity and mobility of membrane. A diet that’s deficient in saturated fat, EPA and DHA is dangerous for the nervous system.
EPA and DHA are also known to increase metabolism as they trigger the growth of certain enzymes which increase energy expenditure.
ALA
Our body can convert ALA (omega 3 fat found in plants) and DPA into EPA and DHA if necessary. Having said this, the efficiency of the conversion depends on certain enzymes in liver. If there is toxicity, nutritional deficiencies or infection in liver, the rate of conversion will slow down. It is actually the FADS2 gene (rs1535) that determines enzymes’ efficiency for this conversion. If you have AA version of this gene, conversion would be good but if you have its GG version, you rely solely on ALA rich foods for your Omega 3, which implies that there are greater chances of deficiency.
Fragility
Omega 3 fatty acid supplements are highly vulnerable to oxidative damage and should be taken in a favorable environment. However, the first step is always to begin with a diet rich in phytonutrients, antioxidants, zinc, magnesium and B vitamins among others.
If your diet contains a lot of processed products and your meats are not organic or pasture-raised, your diet will have plenty of omega 6 but little omega 3. This hampers the ideal ratio and calls for supplementation.
Avoid canola oil, margarine, soybean oil, safflower oil, sunflower oil and other vegetable oils. These oils are too fragile and being high in omega 6, lead to imbalanced dietary ratio of these two fats, which also causes excessive inflammation.
Note that flax seeds, chia seeds, hemp seeds, pumpkin seeds and walnuts are a good source of short chain ALA and should be part of a healthy diet but know that the conversion rate from ALA into EPA and DHA is never 100% and like I said above, it can be very difficult for some people.
Fatty fishes like salmon, herring, mackerel, trout and sardines are an excellent source of long-chain EPA and DHA. Some blue / green algae also contain EPA and especially DHA and are a dietary source at the base of the food chain.
If you decide to take supplements, pick one that’s stored in an opaque glass bottle. The omega 3 source should be a small fish such as herring, mackerel, sardines and anchovies. The oil must be filtered and distilled to minimize heavy metals, pesticides & PCBs, thus to ensure purity. Some companies go one step ahead by adding vitamin E that serves as an antioxidant and prevents fatty acids from oxidation. Some companies attach fatty acids to a triglyceride in order to improve absorption and make them close to their natural form. Some even add a little lipase enzyme to facilitate digestion or gamma linolenic acid (GLA) or other types of omegas like omega 7 or 9 to maintain a good balance. All these are good for health.
In short, omega-3s have an anti-inflammatory action on our system and they help restore balance with pro-inflammatory omega-6s which constitute a larger part of our diet. Omega 3 fatty acids make our cell membranes more fluid and improve communication within and between cells which is essential for good health and athletic performance.
Danik Legault, ND.A.