What are omega essential fatty acids? Omega oils (3, 6 & 9) are polyunsaturated fatty acids considered essential because we must obtain them from our diet. They play a vital role in the health of the membrane of every cell in our body and the fat helps protect us from a number of key health threats. However most Americans eat too many omega-6 fatty oils (in the form of refined canola, corn & soybean oil) and not enough omega-3 (found in salmon, kelp & flax). Consuming too many omega-6 refined oils and not enough omega-3 oils results in inflammation, the root cause of chronic diseases like cancer, diabetes, heart disease and arthritis.
What are the functions of Omega Fats?
- Energy production (vitality)
- Oxygen transfer
- Hemoglobin production (red blood cells)
- Membrane components
- Produce hormones (prostaglandins, exocrine and endocrine)
- Growth & healing enhancing
- Cell division
- Skin elasticity
- Reduces platelet stickiness (too much causes clogging)
- Reduces blood pressure
Omega-3 fatty acids are commonly found in cold-water fish (sardines, anchovies, salmon, halibut and tuna), cod liver oil, kelp, flax seed meal, chia seeds, hemp, soybeans, collard greens and walnuts. There are three types of Omega-3 fatty acids that are important.
The body converts alpha-linoleic acid (ALA) into EPA and DHA. These fats can also be derived directly from certain foods, most notably cold-water fish including salmon, tuna, halibut, and herring. In addition, certain types of algae contain DHA. EPA is believed to play a role in the prevention of cardiovascular disease, while DHA is the necessary for proper brain and nerve development.
Current research indicates that Americans are suffering from a widespread omega-3 fatty acids deficiency, including many pregnant women. This deficiency is of particular concern because omega-3 fats are necessary for the complete development of the human brain during pregnancy and the first two years of life. The Omega-3 fat is so essential to a child’s development that if a mother and infant are deficient in it, the child’s nervous system and immune system may never fully develop, and it can cause a lifetime of unexplained emotional, learning, and immune system disorders.
Omega-3 fats are anti-inflammatory; therefore deficiency symptoms mirror many chronic health conditions and autoimmune diseases, including celiac disease, diabetes, rheumatoid arthritis, IBD, lupus, and multiple sclerosis, heart disease, Hashimoto’s disease and cancer. Can an omega-3 deficiency increase your risk for autoimmune diseases? Possibly, since these healthy fats are protective against inflammation but too many American are omega-3 deficient.
Natural sources of omega-6 include many animal fats, heart healthy seeds and nuts: walnuts, almonds, sesames seeds, sunflower seeds, pumpkin seeds, peanuts and pecans. They are also abundant in unsaturated refined oils, including soybean, canola, safflower, cottonseeds, peanut and corn oil. Omega-6 fats play an important role in metabolic processes and there are 2 essential types of omega 6 oils:
1. Linolecic acid (LA): canola, corn, sunflower and cottonseed oils.
2. Gamma-linolenic acid (GLA): safflower, borage & hemp seed oil.
The body converts linoleic acid to GLA and arachidonic acid (AA).
Not all omega-6 fatty acids behave the same. Linoleic acid and arachidonic acid (AA) tend to be unhealthy because they promote inflammation. GLA, on the other hand, may actually reduce inflammation. Unfortunately, Americans eat too many refined vegetable oils containing linoleic acid (fried foods, corn chips, prepared salad dressings, baked goods, frozen processed foods and breakfast bars). Therefore, it is important to balance the ratio of omega 3 and omega 6 fats in your diet to control inflammation and cell membrane fluidity.
Why is the omega ratio of 6:3 so important? Too much inflammation disrupts metabolic processes and weakens the immune system. In addition, membrane fluidity affects the function of all enzymes, including those involved in nerve function, energy production, mineral absorption and utilization, and serotonin neurotransmitter levels (which affect mood).
What are the functions of Prostaglandins? When tissues are damaged, white blood cells flood to the site to try to minimize tissue destruction. Prostaglandins are produced as part of the inflammatory response to reduce pain and swelling. Prostaglandins are also involved in several other organs such as the gastrointestinal tract, kidneys, and hormone production in the pituitary gland. Too many prostaglandins keep us in a perpetual state of chronic inflammation.
How Many Omegas to Eat Daily?
- Omega 6: 6 to 18 grams/day (1 tbsp)
- Omega 3: 3 to 9 grams/day (1-2 tsp)
Read labels- you will be amazed how many products contain omega-6 refined oils of canola, corn, soy and cottonseed. Remember, light, air and heat breakdown EFA’s and cause rancid oils, free radical chain reactions and hydrogenation, prematurely aging the body.
Top Vegan Food Sources of Omega-3 Oils:
Chia Seeds 2 tablespoons=4.9 grams
Flax Seeds 2 tablespoons= 3.5 grams
Walnuts 1/4 cup= 2.3 grams
Soybeans 1 cup= 1 gram
Winter Squash 1 cup= 0.3 grams
Raw Extra Virgin Olive Oil 1 ounce= .2 grams
One of nature’s richest sources of essential fatty acids is found in raw nuts and seeds. Hail Merry® granola is loaded with Omega 3 raw flax seeds & raw walnuts and is also properly balanced with Omega 6 raw sunflower seeds to keep your womb engine humming.
For more information about current research go to American Heart Association Scientific Statement on Omega-3 Fatty Acids.