THE DOC AND CHEF SHOW EP. 35: OMEGA-3s // SUPPORTING SCIENCE AND THE RECIPE
WHAT ARE OMEGA-3 FATTY ACIDS
Omega-3 fatty acids are a group of polyunsaturated fats that are essential for human health.[1] They are considered essential because the human body cannot produce them on its own, so they must be obtained through dietary sources. Omega-3 fatty acids play a crucial role in various bodily functions and have been associated with numerous health benefits. The three main types of omega-3 fatty acids are:
Alpha-Linolenic Acid (ALA): ALA is a short-chain omega-3 fatty acid found primarily in plant-based sources. Common sources of ALA include flaxseeds, chia seeds, walnuts, hemp seeds, and certain vegetable oils like flaxseed oil and canola oil. While ALA is beneficial, it needs to be converted into the longer-chain omega-3 fatty acids, EPA and DHA, to provide the full range of health benefits.
Eicosapentaenoic Acid (EPA): EPA is a long-chain omega-3 fatty acid found in fatty fish and certain algae. It is known for its anti-inflammatory properties and its role in supporting cardiovascular health. Fatty fish like salmon, mackerel, sardines, and trout are excellent sources of EPA.
Docosahexaenoic Acid (DHA): DHA is another long-chain omega-3 fatty acid primarily found in fatty fish and algae. It is essential for brain health, particularly during fetal development and infancy. DHA is also important for maintaining healthy vision and supporting the function of the nervous system.
Omega-3 fatty acids have been associated with several health benefits, including:
Heart Health: EPA and DHA are known to reduce the risk of heart disease by reducing inflammation, lowering triglyceride levels, and improving blood vessel function. They can also help lower blood pressure.[2]
Brain Health: DHA is a critical component of brain tissue and is essential for brain development in infants. Omega-3s may also reduce the risk of cognitive decline and neurodegenerative diseases in older adults.[3]
Eye Health: DHA is a major component of the retina, and omega-3s are believed to support eye health and reduce the risk of age-related macular degeneration.[4]
Inflammation: Omega-3 fatty acids have anti-inflammatory properties and may help alleviate symptoms of inflammatory conditions like rheumatoid arthritis and inflammatory bowel disease.[5]
Mood and Mental Health: Some studies suggest that omega-3s may have a positive impact on mood disorders like depression and anxiety.[6]
Skin Health: Omega-3s can help maintain healthy skin by reducing inflammation and supporting the skin's natural barrier function.[7]
WHAT ARE OMEGA-6 FATTY ACIDS?
Omega-6 fatty acids are also a type of polyunsaturated fat that are also essential for the human body.[8] They are called "omega-6" because the first double bond in the fatty acid molecule occurs at the sixth carbon atom from the end of the carbon chain. These fatty acids play important roles in various bodily functions, but they must be obtained through the diet because the human body cannot produce them on its own.
The primary omega-6 fatty acid found in the diet is linoleic acid (LA). When consumed, linoleic acid can be converted into longer-chain omega-6 fatty acids, including:
Gamma-Linolenic Acid (GLA): GLA is a conversion product of linoleic acid and is found in some plant-based oils like evening primrose oil, borage oil, and black currant seed oil.
Dihomo-Gamma-Linolenic Acid (DGLA): DGLA is further metabolized from GLA in the body and plays a role in the production of anti-inflammatory compounds.
Arachidonic Acid (AA): Arachidonic acid is another important omega-6 fatty acid that can be synthesized from linoleic acid. AA is a precursor for the production of various signaling molecules, including prostaglandins, leukotrienes, and thromboxanes, which are involved in inflammation and immune responses.
WHAT ARE THE HEALTH RISKS OF CONSUMING TOO MUCH OMEGA-6 FATTY ACIDS?
While omega-6 fatty acids are essential for good health, excessive intake of omega-6s, especially when not balanced with adequate omega-3 intake, can have several potential health risks. The ideal ratio is generally considered to be around 4:1 to 1:1 (omega-6 to omega-3), but many Western diets have ratios as high as 15:1 to 25:1.
Here are some health concerns associated with an excessive intake of omega-6 fatty acids:
Pro-Inflammatory Effects: Omega-6 fatty acids, specifically linoleic acid, can promote inflammation when consumed in excess. Chronic inflammation is linked to various health issues, including cardiovascular disease, arthritis, and autoimmune diseases.[9]
Increased Risk of Cardiovascular Disease: Excessive omega-6 intake, particularly when it leads to inflammation, may contribute to an increased risk of heart disease. It can promote the oxidation of LDL (bad) cholesterol and the formation of atherosclerotic plaques in the arteries.[10]
Obesity and Weight Gain: High intake of omega-6s, often from processed and fried foods, can contribute to weight gain and obesity due to their calorie density and potential pro-inflammatory effects.[11]
Skin Issues: An imbalanced omega-6 to omega-3 ratio may contribute to skin problems, including acne and eczema.[12]
Gut Health: Excessive omega-6 fatty acids may negatively impact gut health and the composition of the gut microbiota, potentially contributing to gastrointestinal issues.[13]
Mental Health: Some studies have suggested that an imbalanced omega-6 to omega-3 ratio may be associated with an increased risk of mood disorders such as depression and anxiety.[14]
WHAT ARE SOME GOOD SOURCES OF OMEGA-3 FATTY ACIDS?
To reap the benefits of omega-3 fatty acids, it's important to include a variety of sources in your diet. The best sources of omega-3 fatty acids include:[15]
Fatty Fish: Although fatty fish are some of the richest sources of omega-3s, there are significant risks associated with fish oil consumption. These include:
Mercury and Contaminant Concerns: Some fish oil supplements may contain trace amounts of contaminants like mercury or polychlorinated biphenyls (PCBs), especially if they are made from fish known to be high in these contaminants.[16]
Sustainability of fish oil: Sustainability is an important consideration due to concerns about overfishing and its impact on marine ecosystems.[17]
Seaweed and Algae: Certain types of seaweed and algae are rich in omega-3s, particularly DHA. They are commonly used in Asian cuisine and can be added to soups, and salads.
Flaxseeds: Flaxseeds and flaxseed oil are excellent sources of ALA, a type of omega-3 fatty acid. Ground flaxseeds are more easily absorbed by the body. You can add them to yogurt, smoothies, or sprinkle them on cereal.
Chia Seeds: Chia seeds are high in ALA and can be incorporated into a variety of dishes, such as smoothies, oatmeal, or as a pudding.
Walnuts: Walnuts are a good source of ALA and make for a convenient and healthy snack. They can also be added to salads and baked goods.
Hemp Seeds: Hemp seeds contain a balanced ratio of omega-3 and omega-6 fatty acids and can be sprinkled on salads, yogurt, or blended into smoothies.
HOW CAN I REDUCE MY CONSUMPTION OF OMEGA-6 FATTY ACIDS?
In addition to increasing the consumption of omega -3 fatty acids, it is also important to decrease the consumption of omega 6-fatty acids in order to maintain a ratio of 4:1 to 1:1 omega-6s to omega-3s. To mitigate the potential health risks associated with excess omega-6 intake, consider the following:
Reduce Processed and Fried Foods: Limit your consumption of processed and fried foods that often contain oils high in omega-6 fatty acids, such as corn oil and soybean oil.
Reduce or eliminate meat and dairy consumption: Conventional meat and dairy have elevated levels of omega 6 fatty acids.
Choose Cooking Oils Wisely: Opt for cooking oils with a healthier balance of omega-6 to omega-3, such as olive oil or canola oil, although limiting oil consumption may have some added health benefits. The omega-3 to omega-6 ratio of cooking oils can vary significantly depending on the type of oil. Here's a general overview of the omega-3 to omega-6 ratios for some commonly used cooking oils:
Flaxseed Oil: Flaxseed oil is exceptionally high in omega-3 fatty acids, particularly alpha-linolenic acid (ALA). It has one of the best omega-3 to omega-6 ratios, with a ratio of about 4:1 omega-3 to omega-6.
Canola Oil: Canola oil is known for its heart-healthy profile and is relatively balanced in terms of omega-3 to omega-6 fatty acids. Its ratio is approximately 2:1 omega-3 to omega-6.
Walnut Oil: Walnut oil is rich in ALA (omega-3) and has a favorable omega-3 to omega-6 ratio, with a ratio of about 4:1 omega-3 to omega-6.
Olive Oil: Olive oil is low in omega-3s but is still considered a healthy cooking oil due to its high monounsaturated fat content. Its omega-3 to omega-6 ratio is roughly 1:10 or lower.
Soybean Oil: Soybean oil is widely used but has a high omega-6 content and a very low omega-3 content. Its ratio is about 7:1 to 10:1 omega-6 to omega-3.
Corn Oil: Corn oil is another cooking oil that is high in omega-6 fatty acids and has minimal omega-3s. Its omega-3 to omega-6 ratio is approximately 1:46 to 1:83 omega-3 to omega-6.
Sunflower Oil: Sunflower oil is also high in omega-6 fatty acids and contains very little omega-3. Its omega-3 to omega-6 ratio is around 1:80 to 1:117 omega-3 to omega-6.
Peanut Oil: Peanut oil has a high omega-6 content and minimal omega-3s. Its omega-3 to omega-6 ratio is roughly 1:33 to 1:46 omega-3 to omega-6.
It's important to note that while these ratios provide a general idea of the omega-3 to omega-6 balance in various cooking oils, the absolute amounts of these fatty acids in oils are relatively small compared to what you can get from whole foods like fish, flaxseeds, and walnuts. To optimize your omega-3 to omega-6 ratio, it's recommended to focus on whole food sources of omega-3s and use cooking oils in moderation.
SUMMARY
In summary, both omega-6 and omega-3 fatty acids are essential for the body, but they have different roles. Omega-6 fatty acids, when consumed in excess, can promote inflammation, while omega-3 fatty acids have anti-inflammatory properties. A balanced ratio can help maintain a healthy inflammatory response. If you have specific health concerns or dietary restrictions, consult with a healthcare provider or registered dietitian for personalized guidance on your omega 3 and omega-6 intake.
[1] Nutrients. 2018 Nov 4;10(11):1662[2] Eur Rev Med Pharmacol Sci. 2015;19(3):441-5.[3] Curr Opin Lipidol. 2023 Feb 1;34(1):12-21[4] Evid Rep Technol Assess (Summ). 2005 Jul;(117):1-6.[5] J Am Coll Nutr. 2002 Dec;21(6):495-505.[6] Oxid Med Cell Longev. 2014;2014:313570.[7] J Cutan Med Surg. 2020 Sep/Oct;24(5):481-494[8] Nutrients. 2021 Jul 15;13(7):2421.[9] Leukot Essent Fatty Acids. 2018 May;132:41-48.[10] Asia Pac J Clin Nutr. 2008;17 Suppl 1:131-4.[11] Nutrients. 2016 Mar 2;8(3):128.[12] Int J Mol Sci. 2020 Jan 23;21(3):741[13] Sci Rep. 2015 Jun 11;5:11276.[14] Transl Psychiatry. 2017 Aug 29;7(8):e1220[15]https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats/[16] https://www.consumer.org.hk/en/press-release/p-553-fish-oil-products[17] CMAJ. 2009 Mar 17;180(6):633-7RECIPE COMING SOON!
