Get to the heart of the matter…
the skinny on essential fatty acids: omega-3s and omega- 6s.
It’s all over the news, on every magazine cover and the big buzz in the world of nutrition— everywhere you look medical experts and nutritionists are touting the healthful properties of essential fatty acids (EFAs).
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What are Essential Fatty Acids?
But what exactly are these mysterious fats? Past beliefs classified fat as health enemy #1 and many doctors and diet plans warned against its negative effects in our bodies. Thankfully, current research differentiates good fats from bad fats, with many studies supporting the role of good fats in a healthy, balanced diet.
In addition to keeping us fuller between meals and adding rich flavor to foods, fats, in particular those classified as good fats, are thought to have many health benefits. Good fats, also known as essential fatty acids, are fats required by the body that must be obtained through diet or supplementation. These essential fatty acids are classified in two categories: omega-3s and omega-6s.
Note: While omega-9s are often grouped with omega-3s and omega-6s, they are technically not essential, as the body manufactures small amounts when low levels of omega-3 and omega-6 are present.
The Alpha Omegas
Omega-3 fatty acids come in two different forms: plant derived alpha linolenic acid (ALA) and marine derived eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). In the body, ALA is converted into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
ALA is found in leafy green vegetables, nuts, soy-based products, and vegetable oils such as canola, walnut and flaxseed. But of all the food sources, flaxseeds contain the highest source of ALA (2).
Good sources of EPA and DHA include polyunsaturated fish oils and fatty fish, such as salmon, sardines and mackerel.
Omega-3s are also the only EFA with a qualified health claim from the FDA:
Supportive but not conclusive research shows that consumption of EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease. One serving of [name of food] provides [x] grams of EPA and DHA omega-3 fatty acids. [See nutrition information for total fat, saturated fat and cholesterol content.]
In 2000, FDA announced a similar qualified health claim for dietary supplements containing EPA and DHA omega-3 fatty acids and the reduced risk of coronary heart disease (CHD). FDA recommends that consumers not exceed more than a total of 3 grams per day of EPA and DHA omega-3 fatty acids, with no more than 2 grams per day from a dietary supplement.
Delicious Dietary Sources for Omega-3s
Eat fatty fish at least 2 times a week.
Those who are pregnant, breastfeeding or under the age of 12 years, should check with their doctor about the quantity and type of fish that is right for them.
Albacore tuna.
Anchovies
Avocadoes (whole or oil)
Brazil nuts
Flaxseed
Flaxseed oil
Fortified Milk Products
Hempseeds
Hempseed oil
Mackerel
Omega-3 Eggs
Pumpkin Seeds
Salmon
Sardines
Sesame seed
Soybean oil
Walnuts
Wheat germ oil
Omega-6s
Often referred to as omega-3's sidekick, omega-6s are dependant on interactions with omega-3s for optimum health benefits. Omega-6s are considered good fats when consumed in moderation and in proper proportion with omega-3s. The American Heart Association cautions against a high dietary intake of omega-6s as it can lead to the development of gallstones and certain types of cancer. For balanced nutrition, eat a healthy diet rich in whole grains, legumes, nuts, seeds, fruits, vegetables, eggs and fatty fish.
Omega-6 fatty acids provide the body with linoleic acid which is converted into arachidonic acid (AA). Linoleic acid is found in many foods including meat, vegetable oils, (such as safflower, sunflower, corn and soy) and many foods processed with these oils.
Studies show that the typical American diet provides over 10 times more omega-6 fatty acids than omega-3 fatty acids. This is in direct contradiction to the American Institutes of Health, which supports a higher ratio of omega-3s in the diet. The Institute of Medicine has established Adequate Intakes for ALA and LA (1.1-1.6 g/day and 11-17 g/day, respectively, for adults) but not for EPA and DHA.
Essential Fats…Essential for Good Health
A study by the American Heart Association showed that diets rich in plant-based foods, such as walnuts, that are high in omega-3 fatty acids like alpha-linolenic acid (ALA) may help your arteries. In fact, diets rich in essential fats may result in a number of positive health effects.
Cardiovascular Health
Omega-3 fatty acids, especially those found in fish and fish oil supplements, support a normal heart rate and coronary blood flow. In addition, fish oil, if taken in regularly, can lower blood triglyceride levels and reduce the risk for blood clots.
Joint Health
Studies show that the addition of omega-3 fatty acids can reduce joint tenderness and the amount of corticosteroids needed to reduce the symptoms of rheumatoid arthritis.
Healthy Blood Pressure
Recent studies show that diets rich in fish oil have a positive effect on blood pressure.
Tips for Adding Essential Fatty Acids to Your Diet
- Choose raw nuts whenever possible. Toasting or baking raw nuts at home, helps reduce the risk for rancid nuts.
- Top salads, sautéed vegetables, pasta and yogurt with nuts and seeds.
- Try to enjoy most oils uncooked, as heat destroys EFAs, and never cook with flaxseed oil.
- Drizzle walnut, hempseed or flaxseed oil over steamed vegetables, salads and pasta.
- Replace margarine (a trans fat) and butter (a saturated fat) with essential fatty acids like olive oil. For example, instead of pairing bread with butter, try mixing extra virgin olive oil with fresh garlic, red pepper flakes and lemon zest for a dip with whole-grain baguette.
- When using oil for cooking, choose oils with high smoke point like extra virgin olive oil and grapeseed oil.
- Add flaxseed meal or oil to smoothies, cottage cheese or yogurt.
- Reach for nuts and seeds instead of fried tortilla chips or potato chips.
Also, try these fabulous recipes:
Salmon and Soba Noodle Bowl in a Spicy Ginger Miso Broth
Nutty Go-Go Bars
Spicy Avocado Dressing
Sources:
http://www.americanheart.org/presenter.jhtml?identifier=3021867
http://dietary-supplements.info.nih.gov/FactSheets/Omega3FattyAcidsandHealth_pf.asp
http://www.americanheart.org/presenter.jhtml?identifier=4632
http://wellnessletter.com/html/wl/2001/wlFeatured1001.html
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