Include Omega-3 Fats in Your Diet
Written By Kelly Dodds
Omega-3 fats are a type of essential polyunsaturated fat that our body needs, but we can not make them– so we have to consume them through food sources (and sometimes supplements). There are different types of omega-3 fats, but a majority of scientific research focuses on three of them: alpha-linolenic acid (ALA), eicosatetraenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is an omega-3 fat that is found in plants (chia seeds, flax seeds, walnuts, canola (rapeseed) oil, and soybean oil); and EPA & DHA are found in seafood (algae, krill, and fatty fish, like mackerel, salmon, anchovies, sardines, eel, herring, trout, oysters, and sea bass). Our liver can convert some ALA into DHA & EPA, however, this conversion is very limited– with an estimated conversion rate of less than 15%. Therefore, it’s important to consume EPA & DHA directly from food sources.
Omega-3 fats are extremely important for brain development and neurological processes, since the brain consists of roughly 35% omega-3 fats (mostly DHA). These fats are also critical components of every cell membrane, central and peripheral nervous system, anti-inflammatory immune cell function, signaling hormones, and they modulate cardiovascular health. Some researchers believe a lack of omega-3 fat intake seen in the Western/American diet is partially responsible for chronic inflammation that leads to the high prevalence of chronic diseases, such as cardiovascular disease, cancer, neurodegenerative disease (like dementia), metabolic disorders, skeletomuscular diseases, and autoimmune diseases.
The National Academy of Medicine (NAM) recommends adults consume 1.1g (for females) to 1.6g (for males) of omega-3 fats daily, with an upper limit of 5g daily (from supplements) to avoid potential negative side effects. The American Heart Association recommends consuming a bit more omega-3 fat: recommending 3g daily. Eating two servings of fish per week (approximately 8 oz of fish weekly) to help meet these requirements is advised; as a 4oz serving of Atlantic salmon will provide approximately 3g of omega-3 fatty acids. Omega-3 fat intake is estimated to be well below the recommended amount in the US, averaging less than 0.5g per day for adults.
Consuming omega-3 fats from foods is best, since foods provide nutrients in their more stable and bioavailable form while being “packaged” with other complimentary nutrients contained in that food– the way our bodies have evolved to consume them. Culture influences our dietary patterns (ours is a Westernized diet/standard American diet); so, unfortunately, we tend to lack foods that contain ample amounts of omega-3 fats. Whereas, Eastern and traditional cultures tend to have more of these fats incorporated into their dietary patterns, containing lots of seafood, soy, nuts, and seeds. As previously mentioned, foods that contain omega-3 fats are fairly limited: fatty fish, oysters, seaweed, algae, krill, flax seeds, chia seeds, walnuts, soybean oil, and canola oil. There are also trace amounts in shrimp, lobster, tuna, scallops, kidney beans, pinto beans, and eggs. Therefore, regularly eating the foods listed above will improve omega-3 fat intake, which we know is vital for our bodies to function properly.
There is no shortage of omega-3 supplements available on the market, and there have been many large clinical trials testing the efficacy of omega-3 supplements on several medical conditions, as well as for general health and anti-aging. Unfortunately, there is no strong evidence that these supplements are beneficial– even though studies find that people who consume more omega-3 fats (in their diet) are generally healthier. Most studies find mixed results when using supplement forms of omega-3s, only showing some evidence that they are beneficial in lowering elevated triglycerides. They have not been shown to reduce many other diseases, including heart disease, stroke, dementia, arthritis, macular degeneration, cancer, or all-cause mortality. However, if you are someone who may be at risk of DHA & EPA deficiency (for example, due to a fish allergy, a vegan diet, or inability to get these fats from your diet), a supplement may be necessary. Fish oil or algal oil are recommended over fish liver oil, with a maximum dose of 5g daily; though the FDA recommends a maximum of 2g daily from supplements to avoid increased risk of bleeding, stroke, or arrhythmia. Omega-3 supplements are at high risk for oxidation- meaning they are unstable once they are processed and extracted into supplement form, and they can be easily converted into free radicals that can cause damage to cells. Furthermore, supplements are not regulated by the federal government. There was a recent study that tested dozens of omega-3 supplements which found that at least half of the supplement brands contained rancid fish oil and did not contain what was listed on the label.
To summarize, omega-3 fats are critical for our health and in disease prevention. Getting these fats from food is best, though supplements may be necessary if you’re at risk of deficiency or a doctor recommends them for a medical condition, such as elevated triglycerides. However, finding a quality supplement is important due to manufacturing risks.
Take Action:
Eat two 3-4 ounce servings of fish per week
Incorporate some of the following foods into your week: flaxseeds (1 tbsp), chia seeds (1 tbsp), walnuts (1 oz = 12 halves), or soybeans (1 cup)
Some Additional Omega-3 Resources:
https://en.wikipedia.org/wiki/Omega-3_fatty_acid
https://www.consumerlab.com/reviews/fish-oil-supplements-review/omega3/
https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
