Omega 6 and Omega 3 fats in your food: really needed?
Some years ago people who wanted to be healthy and energetic went to their doctors and dietologists and were told to include more fruit and vegetables in their daily rations. Items to exclude were salt, sugar and animal fats. Now that dietology went another level up in understanding what is good and what is bad for us, the diet guru use more scientific terms to explain why their services are so expensive. It is now all about Omega fats, which, as you might be unaware of, can be Omega 6 (which is a bad one) and Omega 3, the precious and hard-to-obtain from any nutrients but some valuable fish species. Lack of Omega 3 (or abundance of Omega 6 instead) may be the cause of so many various problems from mere fatigue and poor memory to such terrible things as cancer. Well, I am not sure. In some parts of the world there are areas known for extraordinary longevity of its population, for example, those living in the mountainous regions. The majority of their diet is composed of bread (often self-made), sheep cheese and grape wine. No fish or Omega 3 as you can see. The percentage of those surviving over 100 is amazing, both in men and women. May be it's all about exercise and low calories in the diet?
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We hear about Omega 3 all the time and yet many people still don't know why it's so important for their physical and mental health or whether or not they are getting enough in their regular diet.
The fact is, most people in the West are not getting enough Omega 3 and at the same time are consuming far too much Omega 6. These two important nutrients are essential for our health and as the body cannot produce them they have to be sourced from our diet. Most of us have no problem getting the required amount of Omega 6 as it is present in vegetable oils, processed foods, dairy products and meat. However, the same cannot be said for Omega 3.
In order to understand why we aren't getting enough of this essential nutrient, despite the fact that we come across products in the supermarket claiming they are high in Omega 3 fats, we need to look at the different types of Omegas that are available.
The Omega 3 fatty acids
There are three main essential fatty acids that make up the Omega 3 family and these are Alpha linolenic acid (ALA), Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA). ALA can be found in leafy green vegetables, some vegetable oils and nuts but both EPA and DHA are only really found in fatty fish such as herring, mackerel, salmon, tuna, swordfish and sardines.
In theory our bodies can convert ALA into EPA and DHA but in practice this is not the case as scientists have discovered that our ability to convert ALA into EPA and DHA is severely limited and could be as low as 5 percent or less. This means that no matter how much Omega 3 we consume in the ALA form, we will never be able to get the amount of EPA and DHA we could get from eating fish and therein lays the problem.
These days it isn't advisable to eat too much fish as they can be heavily polluted with mercury, dioxins and other toxins. Unfortunately it is EPA and DHA that we need to gain the enormous health benefits offered by Omega 3.
Although DHA is important for the structure and development of the brain and eyesight, it is EPA that is necessary for efficient brain function on a day to day basis. It's not surprising then that many people suffering from depression or other mental health problems have been found to have low levels of EPA in their blood.
The problem becomes much worse when we compare the ratio of Omega 3 to Omega 6 in our diet.
The Omega 3 to Omega 6 ratio
Omega 3 is anti-inflammatory, it thins the blood and it inhibits tumour growth. Omega 6 does exactly the opposite. So imagine what will happen to your physical and mental health if you are consuming plenty of Omega 6 and not enough Omega 3? Some scientists will go as far as saying it is this imbalance between Omega 3 and Omega 6 that is responsible for practically all the health problems we see today.
Early signs you are lacking in Omega 3?
First of all, if you don't eat fish and are not taking fish oil then your are most likely not getting anywhere near enough Omega 3 in your diet. Other early indications that you are not getting enough of omega 3 include the following:
- Often feeling tired and fatigued
- Dry and flaky or itchy skin
- Feeling depressed
- Poor circulation
- Inflammation
- Dry and lifeless hair
- Nail problems
- Inability to concentrate or focus
- Poor memory
Researchers now believe that a lack of Omega 3 over an extended period of time can lead to more serious health problems. Taking fish oil on a daily basis may boost your immune system, reduce inflammation, improve brain function, and help prevent depression, arthritis, heart disease and even some types of cancer.
If you are experiencing health problems and think it may be due to a lack of Omega 3 in your diet it's important to speak to your doctor for advice before taking any action yourself in order to accurately diagnose any problems you are having and to rule out any contraindications there may be to you taking fish oil.
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Did you know that depression and mental health issues can be dramatically helped by taking omega 3.For more information about depression and omega 3 come and visit http://wwwfightingdepression.co.uk
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Comments
| | | | | Clinical studies have shown that maintenance of omega-6 / omega-3 ratio within the range of 1:1 to 1:4 is very essential for healthy heart condition and prevents inflammation which leads to type-2 diabetes. |
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| | | | | | There are few good plant sources for omega-3 fatty acids also like Flaxseeds, Perilla, Chia, Walnuts etc. So pure vegetarians need not worry. |
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