The main focus of this wellness series has been the genome centric lifestyle and what nutrients our bodies require to maintain its self-healing and self-regulating properties. Most the nutrients that our bodies need can be found in the foods that we eat; however, over the years through the industrialization and commercialization of our meat and produce we have become deficient in three key essential nutrients: Omega-3’s, Vitamin D, and probiotics.
Where to find Omega-3s naturally
In this blog, we are going to specifically look at Omega-3s, which many people refer to as fish oil. Humans genetically require sufficient amounts of preformed EPA and DHA Omega-3 fatty acids primarily from the fats of wild game such as grass fed beef, free range chicken, pasture raised pork and most well known in wild fish such as salmon. However, how many of us are actually eating this way, moreover, how much of our meat source is actually of this quality?
Omega-3 vs. Omega-6 intake
Industrial and commercial farming techniques feed livestock soy, wheat and corn (foods that wild animals never ate until commercial farming existed) leaving our livestock practically devoid of omega-3 fatty acids and over abundant on omega-6 fatty acids. Thus, the omega-6 intake is 11x that of omega-3, where it should be equal intake of both. This leads to an imbalanced fatty acid state, leading to inflammation of the bodily systems (Eaton, 1997, n.p.).
When to supplement for Omega-3
Therefore, if you are eating pasture raised pork, grass fed beef, free range chicken and wild fish (not farmed and not frying it), you more than likely do not need to supplement much as far as omega-3s are concerned (Eaton, 1997, n.p.). For the rest of us, we must supplement or else symptoms of nutrient deficiency begin to manifest.
Roles of Omega-3 fatty acids in human function
Omega-3 fatty acids are essential fats that play a critical role in virtually every human function including growth and development, brain and nerve function, emotions and behavior, maintenance of skin and bones, regulation of healing and inflammation, cholesterol levels, digestion, heart function, immune function, vision, etc.
Omega-3 in infants and children
A Purdue University study, by Stevens et al, showed that children low in Omega-3 essential fatty acids are significantly more likely to be hyperactive, have learning disorders, and to display behavioural problems (Stevens, 1996, n.p.).
Specifically, DHA (Docosahexaenoic acid) is an Omega-3 fatty acid produced in animals only. DHA is essential for the growth and development of the human brain and nervous system in infants with deficiencies associated with fetal alcohol syndrome, ADHD, cystic fibrosis, unipolar depression, and aggressive hostility along with cognitive decline during aging and onset of sporadic Alzheimer disease (Horrocks, 1999, n.p.). The inclusion of plentiful DHA in the diet improves learning ability, whereas deficiencies of DHA are associated with deficits in learning. Also, visual acuity of healthy, full-term, formula-fed infants is increased when their formula includes DHA.
Omega-3 in adults
DHA is also required for the maintenance of normal brain function in adults with decreases in the brain associated with cognitive decline during aging and with onset of sporadic Alzheimer disease (Ramin, 2010, n.p.). With leading cause of death in western nations as cardiovascular disease, epidemiological studies have shown a strong correlation between fish consumption and reduction in sudden death from myocardial infarction.
Patients with cardiovascular disease or Type II diabetes are often advised to adopt a low-fat diet with a high proportion of carbohydrate. A study with women shows that this type of diet actually increases plasma triglycerides and the severity of Type II diabetes and coronary heart disease (Horrocks, 1999, n.p.).
Diseases Omega-3s can help prevent
The following is a short list of diseases that can be prevented, resolved, lessened with ingestion of Omega-3 fatty acids (Connor, 2000, n.p.):
- coronary heart disease
- Type II Diabetes
- autoimmune disorders (lupus, nephropathy, psoriasis)
- Crohns disease
- cancers of the breast, colon, and prostate
- mild hypertension
- rheumatoid arthritis
Omega-3s vs. statin drugs
In fact, Omega-3 fatty acids are 44% more effective than statin drugs in reducing death from cardiac events (Studer, 2005, n.p.)! Because Omega-3 fatty acids are essential nutrients, they are involved in almost every process in the body, whether directly or indirectly.
Omega-3s from plant sources
For those choosing to not eat meat and/or those who are supplementing with flax or other plant sources. Omega-3s from plant sources are not a sufficient form of the human requirement. Humans are genetically not very efficient at properly converting LNA or ALA Omega-3 (plant fatty acid) to EPA and DHA (animal fatty acid). We have been genetically designed to ingest pre-formed versions of DHA and EPA from other animals that do have the capabilities of converting plant sources of omega-3 fatty acids into animal sources (Gerster, 1998, n.p.). This is why they are considered essential nutrients. Thus, eating the fats of grass fed, all natural, wild meat or supplementing from animal sources is the best way to get the necessary doses of omega-3s.
Where to find quality Omega-3 supplementations
The fish oil we have in our office extracted in a licensed pharmaceutical grade facility from cold water anchovies, herring and sardines that are the purest source of omega 3 fish oil. The oil is purified in a non-chemical molecular distillation process that removes all trace amounts of heavy metals, PCBs, organochlorides, and organophosphate pesticides resulting in the safest, purest source of EPA/DHA fish oil possible.
When it comes to supplementing omega-3 fatty acids, it is imperative to buy a quality form, one that is contaminant free, with a manufacturer and distributor dedicated to quality and purity. If your fish oil tastes like fish or you belch fish, you do not have a good quality and you are throwing your money away. In my opinion, the best sources of fish oil will be from the Scandinavian countries. so when searching for a better value read your labels and find out where your fish oil is being manufactured and produced.
Resources:
Conner, W. E. Importance OF N-3 fatty acids in health and disease. Am J Clin Nutr, 2000 71(1): 171S-175S
Eaton, Eaton & Konner. Paleolithic nutrition revisited: A twelve year retrospective on its nature and implications. Eur J. of Clin Nutr. 1997: 51; 207-216
Eaton, S. & Konner, M. 1985 Paleolithic Nutrition: A consideration of its nature and current implications. N. Eng. J. Med. 312, 283-289
Eaton, Eaton & Konner. Paleolithic nutrition revisited: A twelve year retrospective on its nature and implications. Eur J. of Clin Nutr. 1997: 51; 207-216
Eaton et al. The return of n-3 fatty acids into the food supply. land based animal food products and their health effects. 1998 World Rev. Nutr. Diets. Vol 83, 12-23
Farzaneh-Far et al. Association of Marine Omega-3 Fatty Acid Levels with Telomeric Aging in Patients with Coronary Heart Disease JAMA. 2010; 303(3):250-257.
Gerster, H. Can Adults adequately converts alpha- linolenic acid (18:3n-3) to eicosapentaenoic acid (20:5n-3) and docosahexaenoic acid (22;6n-3)? Int J Vitam Nutr Res 1998. 68(3):159-73.
Harmon, K Diets Low in Omega-3 Linked to Depressive Behavior in Mice. Scientific American Jan. 2011.
Horrocks, L.A. & Yeo, Y.K. (1999) Health benefits of docosahexaenoic acid (DHA) Pharmacol Res. Sep; 40 (3): 211-25. http://www.ncbi.nlm.nih.gov/pubmed/10479465
Robert S. Goodhart and Maurice E Shils. Modern Nutrition in Health and Disease 6th ED. (1980). Lea and Febinger. Philadelphia.
Simopoulos AP. The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomed Pharmacother. 2002;56;:365-379
Stevens, LJ et al Omega-3 fatty acids in boys with behavior, learning, and health problems. Physiol Behav. 1996 59(⅘) 915-920
Studer et al. 2005 Effect of Different Antilipidemic Agents on Mortality: A systematic review. Archives Internal Medicine. April 11, 725-730
