Omega Fatty Acids

Let's start this article off by defining exactly what Omega Fatty Acids are and the we'll wander into areas that most people have no clue about when it comes to Omega Fatty Acids.

N−3 fatty acids (popularly referred to as ω−3 fatty acids or omega-3 fatty acids) are essential unsaturated fatty acids with a double bond (C=C) starting after the third carbon atom from the end of the carbon chain.

Essential fatty acids are molecules that cannot be created by the human body but are vital for normal metabolism. One of the two families of these essential fatty acids is the omega-3 fatty acids.

The carbon chain has two ends—the acid (COOH) end and the methyl (CH3) end. The location of the first double bond is counted from the methyl end, which is also known as the omega (ω) end or the n end.

Nutritionally important n−3 fatty acids include α-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), all of which are polyunsaturated.

Common sources of n–3 fatty acids include fish oils and some plant oils such as flaxseed oil and algal oil. Mammalian brains are also an extremely rich source of not only n-3 fatty acids in general, but DHA in particular. However, eating animal brains, which continue to be considered a delicacy in other parts of the world, has become virtually culturally obsolete in the modern West, to the point that most widely available sources do not even bother to list brains as a potential source. There are potential adverse consequences to eating brains of animals who may be carriers of particular kinds of disease.

Mammals cannot synthesize n−3 fatty acids, but have a limited ability to form the "long-chain" n−3 fatty acids EPA (20-carbon atoms) and DHA (22-carbon atoms) from the "short-chain" eighteen-carbon n−3 fatty acid ALA.

Source: http://en.wikipedia.org/wiki/Omega-3_fatty_acid

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Omega-3 fatty acids are considered essential fatty acids: They are necessary for human health but the body can' t make them -- you have to get them through food. Omega-3 fatty acids can be found in fish, such as salmon, tuna, and halibut, other seafood including algae and krill, some plants, and nut oils. Also known as polyunsaturated fatty acids (PUFAs), omega-3 fatty acids play a crucial role in brain function, as well as normal growth and development. They have also become popular because they may reduce the risk of heart disease. The American Heart Association recommends eating fish (particularly fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon) at least 2 times a week.

Research shows that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis. Omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive (brain memory and performance) and behavioral function. In fact, infants who do not get enough omega-3 fatty acids from their mothers during pregnancy are at risk for developing vision and nerve problems. Symptoms of omega-3 fatty acid deficiency include fatigue, poor memory, dry skin, heart problems, mood swings or depression, and poor circulation.

It is important to have the proper ratio of omega-3 and omega-6 (another essential fatty acid) in the diet. Omega-3 fatty acids help reduce inflammation, and most omega-6 fatty acids tend to promote inflammation. The typical American diet tends to contain 14 - 25 times more omega-6 fatty acids than omega-3 fatty acids, which many nutritionally oriented physicians consider to be way too high on the omega-6 side.

The Mediterranean diet, on the other hand, has a healthier balance between omega-3 and omega-6 fatty acids. Many studies have shown that people who follow this diet are less likely to develop heart disease. The Mediterranean diet emphasizes foods rich in omega-3 fatty acids, including whole grains, fresh fruits and vegetables, fish, olive oil, garlic, as well as moderate wine consumption.

Source: http://www.umm.edu/altmed/articles/omega-3-000316.htm

Now that we know what Omega Fatty Acids are, let's talk about how to use them and implement them in our diets.

1. Switch from Butter and Cream to Unsaturated Oils

Saturated fats, which come mostly from animal sources, raise LDL, the form of cholesterol that clogs arteries. Unsaturated fats from vegetable oils, nuts, and fish can help lower cholesterol levels.

“Replacing saturated fats with unsaturated fats is still one of the healthiest changes most Americans can make,” says Jeannie Gazzaniga-Moloo, PhD, RD, a spokeswoman for the American Dietetic Association.”

Examples of simple ways to make the switch include:

Sautéing in canola or other vegetable oil instead of butter
Drizzling olive oil or another flavorful oil over vegetables
Dipping bread in olive oil instead of spreading it with butter
Using non-hydrogenated margarine in place of butter
Making cream sauces with low-fat yogurt
Favoring oil-based salad dressings over creamy dressings

2. Add Nuts to the Menu

Nuts abound in omega-3s and omega-6s, which may explain why they have been shown to help protect against heart disease. In a 2010 analysis of four studies, researchers found that a weekly serving of nuts lowered the risk of dying of coronary heart disease by an impressive 8.3%.

Nuts make a satisfying and convenient snack, of course, but they’re also a great addition to meals.

Stir-fries with cashews or almonds
Salads topped with walnuts
Pesto sauce made with ground walnuts
Baked chicken or trout with toasted almonds

3. Go Fish for Health

Fish is rich in two forms of omega-3 fatty acids, called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Growing evidence shows that these two forms are particularly important for lowering inflammation and protecting against heart disease. Indeed, some researchers now think that omega-3 levels, measured in the blood, may be a useful predictor of heart disease risk.

The American Heart Association recommends that people without documented coronary heart disease eat at least two servings per week of a variety of fish (one serving is 3.5 ounces of cooked fish). People with coronary heart disease should eat more, about one gram of EPA and DHA a day, preferably from fatty fish, according to the AHA.

4. Tap Other Sources of Omega-3s

Don’t eat fish? You can turn to other sources of omega-3s. Flaxseed oil, for example, contains about 55% omega-3 fats. Canola oil has about 10%. Soybean oil is about 7% omega-3 fats. Walnuts and leafy green vegetables are also good sources of omega-3s.

All of these foods are healthy choices, experts say. But there’s still some debate about whether they have all the benefits of fish oil. The reason: the omega-3s in flax, canola, walnuts, and other vegetable sources are in the form of alpha linoleic acid, or ALA. Although the body can convert some ALA to EPA and DHA, the two forms of omega-3 fats with proven heart protection benefits, it’s not clear how much is converted.

If you don’t eat fish at all, you may want to talk to your health care provider about taking a supplement that contains EPA and DHA.

Source: http://www.webmd.com/diet/healthy-kitchen-11/omega-fatty-acids

While fish oils are considered the defacto Omega Fatty Acids to use, don't forget about Seonol and Seonol-P which are VERY new to the market, but also have a LONGER acting form of Omega Fatty Acids in them.

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