So what is omega fatty acids? Actually omega is only the final letter of the Greek alphabet and has no meaning alone. However, when -3 and -6 is added to the word, it denotes a type of fatty acid, with the dash number reflecting the chemical structure of the item. Chemist study the effect on our body to these items in relationsip to our metabolism. We are unable to synthesize these acids, but we are able to introduce them into our bodies through food items. In proper amounts and ratios they are beneficial to our health. However, in too large a proportion or quantity they become harmful.
Calories
Years ago, we were introduced to Calories and a balanced diet. We need a certain amount daily to support energy and life. And we were educated about the proper amounts of calories to intake to support our life style but warned that excesses would lead to weight gain. We are constantly being shown the amount of calories in various food item by notation on the box or wrapper. We have also been shown the proper number of calories we should ingest to maintain a proper body weight and lifestyle.
Now scientists are doing the same things with Omega fatty acids, but it has gotten a little more complicated. We all know that an egg or piece of fruit are low in calories and a donut or chocolate bar is high or at least higher. Now we need to begin learning the same thing with the Omega fatty acids. However, there are different types – the Omega-3’s and the Omega-6’s. Actually there are also Omega-9’s too, but they are less common.
Omega Fatty Acids
Below I have shown the sources for these two fatty acids and it is easy to see that getting too much of one over the other is quite easy. When I read about Omega-3’s, I am grimly reminded of my mother’s m spoonful of cod liver oil for me first thing in the morning. Although at that time, the abundance of Omega-6’s wasn’t a problem. We were still using solid meat fats – Lard – with our baking. Today, with modern technology, manufacturers have learned how to synthesize this fat into Omega-6s, by crushing seed oils.
Ratio of Fatty Acids
The ratio of Omega-3 vs Omega-6 oils in our diets has raised alarms. It seems that gradually obtaining oils from many different seeds has increased the amount of Omega-6 oils to an alarmingly high percentage. The earlier recommended ratio was 2:1, but it has now risen to an alarming high of 20:1. Why this is happening seems to be because snack food producers are substituting these higher Omega-6 oils in their products in lieu of the original Omega-3 oils. Are they less expensive? Are they easier, more simple to use? I don’t know the answer to those questions. The best thing I can do here is to make you aware of the differences, so you can begin to monitor your own diet and try to get this ratio back.
There is much concern about this ratio and I recently saw an ad for a new supplement produced by a doctor which contains Omega-3 and Turmeric. The question then becomes whether adding more Omega-3 to lower the ratio is the right way to go. Or, maybe, we should just focus on lowering our intake of Omega-6.
Omega-3 Fatty Acids
Omega-3 fatty acids have many potential benefits to your cardiovascular health. One key benefit is that they lower your triglyceride levels. Too high a level of triglycerides in your blood raises potential for heart-related disease and heart attacks. So how do we increase these Omega-3’s?
One option is adding Fish oil supplements which are high in Omega-3. Krill oil is at the top of the list for fish oils. It is known to lower cholesterol and benefit heart health. So perhaps adding a fish-oil supplement would be beneficial. However, there is also a down-side to too much fish oil.
There are 8 Little Known Side Effects.
- High Blood Sugar
- Bleeding
- Low Blood Pressure
- Diafrhea
- Acid Reflux
- Stroke
- Vitamin A Toxicity
- Insomnia
How much is Too Much?
Although recommendations vary widely, most health organizations recommend an intake of at least 250–500 milligrams of fatty fish per week. For reference, a typical fish oil softgel tablet usually contains about 250 mg, One teaspoon of liquid fish oil packs around 1,300 mg. It is a good general rule of thumb, if you experience any negative symptoms, simply decrease your intake or consider meeting your omega-3 fatty acid needs through other food sources instead.
Other sources of Omega-3.
Omega-3s are an essential fatty acid that cannot be produced within the body. so we can only obtain the nutrient through our food. The American Heart Association recommends eating fatty cold water fish (like trout, tuna, sardines and salmon) at least twice a week to take in the recommended amount of omega-3. Which is a wonderful solution, if you’re a seal.
Sources of Omega 3
- Kale
- Flaxseed
- Eggs {look for the “Omega-3 Fortified” label on your carton)
- Walnuts
- Winter Squash
- Black Beans
- Chia Seeds
- Soybeans
- Canola Oil
- Wild Rice
- Organic Milk
- Navy Beans
- Hemp Seed Oil
Here is a little fun fact for Navy Beans
1 cup of cooked navy beans contains between 200-1000 mg of omega-3s depending on their maturity. So what is a mature bean and how do you get it? The bean’s maturity is gotten by sprouting them. So, when the bean begins to grow little sprouts they are mature.
It is an easy task to Sprout your beans before cooking them. Just provide them a small amount of water, even a wet paper towel is enough, and some sunlight until their cute little leaves start to surface. Sprouted navy beans pack-in the protein, fiber, thiamine, phosphorus, manganese and folate to accompany your omega-3s.
Conclusion about Omega-3
This is not an exhaustive list of all of the foods containing omega-3s, that do not rely on gills, in our markets today. The American Dietetic Association (ADA) says that receiving our daily doses of omegas from our diet is more beneficial than even the higher-end supplements, and tastier too. Introducing a few of the aforementioned foods into your regular diet is a great way to keep your heart strong and cholesterol levels low so you can spend more time enjoying your life, and less time working to prolong it.
Omega-6 Fatty Acids
The American Heart Association supports an omega-6 intake of at least 5% to 10% in the context of other lifestyle and dietary recommendations. To reduce omega-6 intakes from their current levels would be more likely to increase than to decrease risk for coronary heart disease.
A 2018 review found that an increased intake of omega−6 fatty acids reduces total serum cholesterol and may reduce myocardial infarction (heart attack), but found no significant change in LDL cholesterol and triglycerides. A 2021 review found that omega−6 supplements do not affect the risk of morbidity and mortality.
Dietary sources of omega−6 fatty acids include:
- poultry
- eggs
- nuts
- hulled sesame seeds
- cereals
- durum wheat
- whole-grain breads
- pumpkin seeds
- hemp seeds
- crackers, cookies etc
Vegetable oils
Vegetable oils are a major source of omega−6 linoleic acid. Worldwide, more than 100 million metric tons of vegetable oils are extracted annually from palm fruits, soybean seeds, grape seeds, and sunflower seeds, providing more than 32 million metric tons of omega−6 linoleic acid and 4 million metric tons of omega−3 alpha-linolenic acid.
Researchers have questioned whether high omega-6 intake can be too much of a good thing. Studies show our bodies convert linolenic acid (LA) — the most common form of omega-6 — into a compound that can promote inflammation and blood vessel tightening.
But recent research indicates this effect is minimal, more likely associated with a diet low in omega-3s — the other group of essential fatty acids we get from foods like fish. Most of us get 14 to 25 times more omega-6 fatty acids than omega-3s.
That doesn’t mean you must cut back on omega-6s, but balancing them better with omega-3s brings the best health benefits. Although that might mean a lot of fish. Perhaps decreasing out intake of snack foods such as chips, fries, cookies, etc. could give us a dual advantage of reducing calories as well as the Omega-6 oils.
Conclusion
Omega-6s are essential for maintaining healthy cell structures and processes. Together with omega-3s, they keep cells functioning correctly, limiting cell damage that can lead to health problems or chronic disease.
Knowledge and moderation perhaps is the best solution.
