A question came to my mind, what are Omega-3 and Omega-6 fatty acids and are they good for me? I was curious what they were so I decided to do my own research and I found out valuable health information.
One article provided two good sources of these fatty acids, had examples and specified the content level per food. The 2nd article described the health benefits and the 3rd article showed the results of a monitored research group study. I summarized the content of these articles for quick reading but please, read the full articles at the end of this summary for full disclosure of the content.
The recommended dose for healthy adults according to health organizations is a combined DHA and EPA level of 250mg to 500mg per day. Higher doses could be beneficial for some health conditions. These controlled higher doses can very between 2 to 4 grams per day. Consult with your doctor on what dose you should take if your health condition requires a higher dose.
Study findings show that fatty acids can help or reduce certain health conditions such as:
- Lower blood pressure.
- Reduce triglycerides.
- Slow the development of plaque in the arteries.
- Reduce the chance of abnormal heart rhythm.
- Reduce the likelihood of heart attack and stroke.
- Lessen the chance of sudden cardiac death in people with heart disease.
- Reduce joint inflammation.
The 3 well known omega-3 fatty acids are Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA) and Alpha-Linolenic Acid (ALA). These fatty acids can be animal source which provide DHA and EPA fatty acids or plant base sources which are a good source of ALA fatty acids. A good diet rich in fatty acids should include these omega-3 fatty acid types.
Is known that the body can make DHA and EPA out of ALA acid but, research shows that this process is highly inefficient. ALA fatty acids are good at providing protection against fractures, type 2 diabetes and heart diseases. In the other hand, ALA is an essential fatty acid, and your body can’t make it, so you must obtain it from the foods you eat such as seeds, dry nuts, beans and oils.
A study by Harvard Health mentioned that some 10% of American take Omega-3 acids in a regular bases without knowing for sure these fatty acids actually do some benefit to them. Two new research studies completed on 2018 showed light on who can benefits from these acids and who may not.
The studies conducted Dr. Deepak Bhatt and Dr. Manson used either a combination of Vitamin D and Omega-3 sample trial (VITAL) or an (EPA) sample trial (REDUCE-IT) as sources of supplements to test on the study groups. These trials contained a group of healthy adults, from middle age to older adults. The 2 studies were organized and were specific to discover if the groups benefited from either sample supplement trials or not.
On the (VITAL) study Dr. Manson, stated that there was a reduction between 28% to 40% in certain heart conditions, as well as reduction in heart attacks in this group. On the (REDUCE-IT) study Dr. Deepak Bhatt, saw a significant 25% risk reduction in dying from heart disease or having a cardiovascular episode among people who took the medication, versus those who were in the placebo group.
In summary these two studies showed that, the use of Omega-3 acids supplements or having a diet that includes Omega-3 acids, can benefit individuals with heart conditions, have high levels of triglycerides, being in the group of high risk or having a history of cardiovascular diseases. As a good rule of thumb for good health the following lifestyle points should be considered:
- Keep a healthy diet that includes Omega-3 acids
- Stay away from grocery store’s processed foods (refined grains, refined flours, red meats and cold meats)
- Maintain regular activity or or do exercises designed to keep a good body health
- Avoid smoking
- Avoid alcoholic drinks
- Avoid consuming fast foods
- Limiting carbs and sugars
Animal food sources for Omega-3
Fish oil is know to be a great source of DHA and EPA, they provide the two types of omega-3 fatty acids. Below are fish with some of the best content on fatty acids.
1. Salmon.
One serving of farmed salmon contains: 1.24 g of DHA and 0.59 g of EPA. One serving of wild salmon contains: 1.22 g of DHA and 0.35 g of EPA
2. Sardines.
One serving of canned sardines contains: 0.74 g of DHA and 0.45 g of EPA
3. Mackerel.
A serving of mackerel contains: 0.59 g of DHA and 0.43 g of EPA
4. Seabass.
One serving of seabass contains: 0.47 g of DHA and 0.18 g of EPA
5. Oysters.
One serving of oysters contains: 0.14 of ALA, 0.23 g of DHA and 0.30 g of EPA
6. Shrimp.
One serving of shrimp contains: 0.12 g of DHA and 0.12 g of EPA
7. Trout.
One serving of trout contains: 0.44 g of DHA and 0.40 g of EPA
Vegetarian and vegan food sources of Omega-3
1. Seaweed and algae.
The DHA and EPA content varies depending on the type of algae and the particular product.
2. Chia seeds.
Chia seeds contain 5.055 g of ALA per 1-oz serving.
3. Hemp seeds.
Hemp seeds contain 2.605 g of ALA in every 3 tablespoons (tbsp).
4. Flag seeds.
Flaxseeds contain 6.703 g of ALA per tbsp.
5. Walnuts.
Walnuts contain 3.346 g of ALA per cup.
6. Edamame.
A half-cup of frozen edamame beans contains 0.28 g of ALA.
7. Kidney Beans.
Kidney beans contain 0.10 g of ALA per half-cup.
8. Soybean Oil.
Soybean oil contains 0.923 g of ALA per tbsp.
9. Canola Oil.
Canola oil contains 1.5g of ALA per tbsp.
10. Avocado.
Avocado fruit contains 111mg of ALA per 1/2 avocado (100g)
Omega 3 Oil Supplements
Supplements come on a variety of brands and sources. Put special attention to the recommended dose, source type, serving size and type, and quality of the product.
- Fish Oil
- Cod liver Oil
- Krill Oil
- Algae Oil
- ALA Supplements
Summary
It is important to note that omega-3 and omega-6 have a different role in the body. While the goal is to increment the level of beneficial omega-3 acids, one must take in consideration not to increase the content of foods high in omega-6. Omega-6 fatty acids have shown to increase inflammation in the body.
Foods sources that normally contain high doses of omega-6 fatty acids are the ones that have been processed by the food industry and some others foods like processed meats, seeds, tofu and dry nuts.
Final comments
Keep in mind that having a balanced diet, cooking at home fresh food, growing your own vegetables and fruits and staying away from processed foods, can greatly reduce your health issues from questionable sources.
I like reading useful articles or valuable books on different subjects. I hope this article can be of benefit to you or someone else. Our health is a very important part of our life and we should make it a priority. Staying healthy, informed and up-to-date on knowledge or technology could be beneficial for our life.
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Credits.
What are the best sources of Omega-3 acids? Medical News today. https://www.medicalnewstoday.com/articles/323144
Should you be taking an omega-3 supplement? Harvard Health. https://www.health.harvard.edu/staying-healthy/should-you-be-taking-an-omega-3-supplement#:~:text=If%20you%20have%20an%20elevated,does%20not%20replace%20the%20statin.
Omega-3 Fatty Acids. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/17290-omega-3-fatty-acids
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