Omega Fatty Acids

You've likely heard fairly frequent references to omega-3 fatty acids and the numerous health benefits associated with them, or possibly, seen expensive dietary supplements at your local health food store or pharmacy. The truth of the matter is that you don't need to buy supplements, which are pricy and which may or may not actually work; we don't have enough research data to really know. But there's enough variety of food, good, healthy food, that contains omega-3s that you shouldn't have a problem finding a palatable, healthy source in your normal diet.

We do know quite a bit about omega-3s and their benefits. First, we know that our bodies need omega-3s. Omega 3's are polyunsaturated fatty acids that our bodies don't produce, so we need to eat foods that contain them. The health benefits of omega-3s include reducing the risk of heart disease and stroke, and alleviating related symptoms of hypertension, and even depression. Omega-3s do this in part by stimulating our bodies to produce chemicals that help reduce inflammation of all kinds, in our joints, our bloodstream, and organ tissues. There are even some indications that omega-3s may boost the immune system and prevent Alzheimer's.

Omega-3s also help prevent damage from omega-6 fatty acids. Omega-6s are important, even crucial, in that they help our blood clot. But too much omega-6 can cause problems with clotting. The key is to consume omega-6 foods proportionately with omega-3s so that the potential benefits aren't lost. Nutritionists suggest that the proper ratio is roughly 4 parts omega-3s to 1 part omega-6s.

There are three basic types of omega-3: eicosapentaenic acid (EPA), docosahexanoic acid (DHA), and alpha-linolenic acid (ALA). We need all three, but most particularly, we need EPA and DHA. Both of those are found in cold water fatty fish—like salmon, tuna, (canned albacore tuna is fine), herring, sardines, lake trout, and mackerel, at least twice a week. The American Heart Association recommends eating fatty fish at least two times a week. Experts recommend about 500 milligrams a day of Omega-3s, including ALA, though the emphasis is on consuming foods rich in EPA and DHA.

ALA omega-3s are derived from tofu and other forms of soybeans, canola, walnut and flaxseed, and their oils, as well as broccoli, cantaloupe, kidney beans, spinach, grape leaves, Chinese cabbage, and cauliflower. An ounce of walnuts has roughly 2.5 grams of omega-3 fatty acid ALA.

Omega-6s are contained in soy, sunflower, canola, peanut and corn oil (yes, some contain both sorts of fatty acids). Americans typically have too many of them; remember you want to increase your omega-3 intake, and reduce (but not eliminate) omega-6. One way to do that very quickly is to substitute olive oil for cooking, when possible.