Omega-3 is the name of a type of fat that is found in oil-rich fish and some plant oils and is also known as ‘n-3‘.  They are from the family of ‘good’ fats – polyunsaturated fatty acids (PUFAs) that are not only beneficial for health but are essential in the diet.

Fatty acids are the building blocks of fats and there are many different types of fatty acids, some of which can be made by the body, and some which cannot. The so-called essential fatty acids are vital substances that the body must have to maintain optimal health, yet they cannot be made by the body, so a dietary supply is essential.

Omega-3 fatty acids are one of two families of essential fatty acids, and they are derived from the parent of this family: ALA (alpha linolenic acid).  The most effective Omega-3’s are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

 

Recognition of Omega-3

Although omega-3 fatty acids have been known as essential to normal growth and health since the 1930s, awareness of their health benefits has dramatically increased in the past few years. New versions of ethyl esterized omega-3 fatty acids, such as E-EPA and combinations of E-EPA and E-DHA, have drawn attention as highly purified and more effective products than the traditional ones. In the United States, these novel versions are often sold as prescription medications, such as Lovaza. In the European Union, they are available as dietary supplements.

The health benefits of the long-chain omega-3 fatty acids — DHA and EPA omega-3 — are the best known. These benefits were discovered in the 1970s by researchers studying theGreenland Inuit Tribe. The Greenland Inuit people consumed large amounts of fat from seafood, but displayed virtually no cardiovascular disease. The high level of omega-3 fatty acids consumed by the Eskimos reduced triglycerides, heart rate, blood pressure, and atherosclerosis.

On September 8, 2004, the U.S. Food and Drug Administration gave “qualified health claim” status to EPA and DHA n−3 fatty acids, stating that “supportive but not conclusive research shows that consumption of EPA and DHA [n−3] fatty acids may reduce the risk of coronary heart disease.” This updated and modified their health risk advice letter of 2001 (see below). Currently, regulatory agencies do not accept that there is sufficient evidence for any of the other suggested benefits of DHA and EPA other than for cardiovascular health, and further claims should be treated with caution.

The Canadian Government has recognized the importance of DHA omega-3 and permits the following biological role claim for DHA: “DHA, an omega-3 fatty acid, supports the normal development of the brain, eyes and nerves.”  

 

What are the functions of omega-3 fatty acids?

Every cell in our body is surrounded by a cell membrane composed mainly of fatty acids. The cell membrane allows the proper amounts of necessary nutrients to enter the cell, and ensures that waste products are quickly removed from the cell.

Promoting Healthy Cell Membranes

To perform these functions optimally, however, the cell membrane must maintain its integrity and fluidity. Cells without a healthy membrane lose their ability to hold water and vital nutrients. They also lose their ability to communicate with other cells. Researchers believe that loss of cell to cell communication is one of the physiological events that leads to growth of cancerous tumors.

Because cell membranes are made up of fat, the integrity and fluidity of our cell membranes is determined in large part by the type of fat we eat. Remember that saturated fats are solid at room temperature, while omega-3 fats are liquid at room temperature. Researchers believe that diets containing large amounts of saturated or hydrogenated fats produce cell membranes that are hard and lack fluidity. On the other hand, diets rich in omega-3 fats produce cell membranes with a high degree of fluidity.

In addition, recent in vitro (test tube) evidence suggests when omega-3 fatty acids are incorporated into cell membranes they may help to protect against cancer, notably of the breast. They are suggested to promote breast cancer cell apoptosis via several mechanisms including: inhibiting a pro-inflammatory enzyme called cyclooxygenase 2 (COX 2), which promotes breast cancer; activating a type of receptor in cell membranes called peroxisome proliferator-activated receptor (PPAR)-ã, which can shut down proliferative activity in a variety of cells including breast cells; and, increasing the expression of BRCA1 and BRCA2, tumor suppressor genes that, when functioning normally, help repair damage to DNA, thus helping to prevent cancer development.

Animal and test tube studies published in the November 2005 issue of the International Journal of Cancer suggest yet another way in which the omega-3 fatty acids found in cold water fish-docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA)-help protect against breast cancer development.

All dietary fatty acids are incorporated into cell membranes, and the type of fatty acids dictates how a cell responds and grows. Researchers found that omega-3 fatty acids affect cell growth by activating an enzyme called sphingomyelinase, which then generates the release of ceramide, a compound that induces the expression of the human tumor suppressor gene p21, which ultimately causes cancer cell death.

In the animal experiments, mice were fed diets rich in either omega-3 (fish oil) or omega-6 (corn oil) fatty acids after which breast cancer cells were implanted. Three weeks later, tumor volume and weight was significantly lower in mice on the omega-3 rich diet. In the lab culture experiments, when cells were treated with DHA or EPA, sphingomyelinase activity increased by 30-40%, and breast cancer cell growth dropped 20-25%.

Which foods provide omega-3 fatty acids?

Salmon, flax seeds and walnuts are excellent sources of omega-3 fatty acids. Very good sources of these healthy fats include scallops, cauliflower, cabbage, cloves and mustard seeds. Good sources of these fats include halibut, shrimp, cod, tuna, soybeans, tofu, kale, collard greens, and Brussels sprouts.

World’s Healthiest Foods ranked as quality sources of: Omega-3 fatty acids
Food	Serving Size	Cals	Amount (g)	DV (%)	Nutrient Density	World’s Healthiest Foods Rating
Flaxseeds	2 tbs	95.3	3.51	146.3	27.6	excellent
Cloves, dried, ground	2 tsp	14.2	0.20	8.3	10.6	very good
Walnuts	0.25 cup	163.5	2.27	94.6	10.4	excellent
Oregano, dried, ground	2 tsp	9.2	0.12	5.0	9.8	very good
Salmon, chinook, baked/broiled	4 oz-wt	261.9	2.09	87.1	6.0	excellent
Cauliflower, boiled	1 cup	28.5	0.21	8.8	5.5	very good
Mustard seeds	2 tsp	35.0	0.20	8.3	4.3	very good
Cabbage, shredded, boiled	1 cup	33.0	0.17	7.1	3.9	very good
Romaine lettuce	2 cup	15.7	0.08	3.3	3.8	good
Broccoli, steamed	1 cup	43.7	0.20	8.3	3.4	very good
Brussel sprouts, boiled	1 cup	60.8	0.26	10.8	3.2	good
Winter squash, baked, cubes	1 cup	80.0	0.34	14.2	3.2	good
Tofu, raw	4 oz-wt	86.2	0.36	15.0	3.1	good
Summer squash, cooked, slices	1 cup	36.0	0.15	6.3	3.1	good
Halibut, baked/broiled	4 oz-wt	158.8	0.62	25.8	2.9	good
Collard greens, boiled	1 cup	49.4	0.18	7.5	2.7	good
Spinach, boiled	1 cup	41.4	0.15	6.3	2.7	good
Kale, boiled	1 cup	36.4	0.13	5.4	2.7	good
Soybeans, cooked	1 cup	297.6	1.03	42.9	2.6	good
Shrimp, steamed/boiled	4 oz-wt	112.3	0.37	15.4	2.5	good
Turnip greens, cooked	1 cup	28.8	0.09	3.8	2.3	good
Cod, baked/broiled	4 oz-wt	119.1	0.32	13.3	2.0	good
Strawberries	1 cup	43.2	0.11	4.6	1.9	good
Green beans, boiled	1 cup	43.8	0.11	4.6	1.9	good
Snapper, baked/broiled	4 oz-wt	145.2	0.36	15.0	1.9	good
Scallops, baked/broiled	4 oz-wt	151.7	0.35	14.6	1.7	good
Tuna, yellowfin, baked/broiled	4 oz-wt	157.6	0.33	13.8	1.6	good
Raspberries	1 cup	60.3	0.12	5.0	1.5	good
Miso	1 oz	70.8	0.14	5.8	1.5	good

 

World’s Healthiest Foods Rating	Rule
excellent	DV>=75%	OR	Density>=7.6	AND	DV>=10%
very good	DV>=50%	OR	Density>=3.4	AND	DV>=5%
good	DV>=25%	OR	Density>=1.5	AND	DV>=2.5%

 

Benefits of Omega-3 

Omega-3 will help you:

• Reduce inflammation throughout your body
• Keep your blood from clotting excessively
• Maintain the fluidity of your cell membranes
• lower the amount of lipids (fats such as cholesterol and triglycerides) circulating in the bloodstream
• decrease platelet aggregation, preventing excessive blood clotting
• inhibit thickening of the arteries by decreasing endothelial cells’ production of a platelet-derived growth factor (the lining of the arteries is composed of endothelial cells)
• increase the activity of another chemical derived from endothelial cells (endothelium-derived nitric oxide), which causes arteries to relax and dilate
• reduce the production of messenger chemicals called cytokines, which are involved in the inflammatory response associated with atherosclerosis
• reduce the risk of becoming obese and improve the body’s ability to respond to insulin by stimulating the secretion of leptin, a hormone that helps regulate food intake, body weight and metabolism, and is expressed primarily by adipocytes (fat cells) help prevent cancer cell growth 

Aging

The degeneration of cells and organs are part of the natural ageing process, but by taking careful steps you can help to minimise the effects. Research shows that people in their senior years tend to be good fish eaters, especially oil-rich fish, when compared to other age groups.

The consumption of oil-rich fish (and the long-chain Omega-3 essential fatty acids EPA and DHA) can help to minimise the risks of the following conditions.

Cardiovascular disease

There is an abundance of research to support eating oil-rich fish to protect against cardiovascular diseases, such as strokes and heart attacks. Below is a summary of the possible heart health benefits of the regular consumption of the long-chain Omega-3s, EPA and DHA, which are found in oil-rich fish:

•	Lowering of blood pressure
•	Protecting against sudden cardiac death
•	Lowering of blood fat levels
•	Preventing fatal blood clots
•	Maintaining blood vessel dilation
•	Anti-inflammatory effects such as increasing the plaque stability on artery walls so that they are less likely to rupture
•	Improving the vascular endothelial function
•	Reducing the risk of hardened arteries
•	Improved insulin sensitivity

Moreover, trials with Omega-3 essential fatty acids have shown that there is significant protection from a further incident for people who have already suffered from a cardiac condition.

 

Children

Attention deficit / hyperactivity disorder (ADHD) and other behavioural disorders
The causes of ADHD in children are thought to be biological and multi-factorial. The application of Omega-3 essential fatty acids in the diet and the effect on metabolism could offer important new approaches to the management of these disorders. Preliminary research suggests a key role for dietary factors, including Omega-3 supply. Differences in the levels of essential fatty acids in the blood composition have been noticed in children with ADHD (mainly a lower level of Omega-3).  

Depression

Higher levels of EPA and DHA were associated with significantly reduced risk of symptoms of depression and neuroticism 

What conditions or symptoms indicate a need for more high-omega-3 foods?

• Alzheimer’s disease
• Asthma
• Attention deficit hyperactivity disorder (ADHD)
• Bipolar disorder
• Cancer
• Cardiovascular disease
• Depression
• Diabetes
• Eczema
• High blood pressure
• Huntington’s disease
• Lupus
• Migraine headaches
• Multiple sclerosis
• Obesity
• Osteoarthritis
• Osteoporosis
• Psoriasis
• Rheumatoid arthritis
• Type 2 Diabetes
• Fatigue
• Dry, itchy skin
• Brittle hair and nails

 

 

Is knowing your Omega-3 Balance important?

The Ideal Omega-3 Test is the single most important clinical test that will set you on your way to optimal health. The measurement of Omega-3 in the blood is a new and extremely important test. Unlike other blood tests that may be useful in one disease or area of the body, the Ideal Omega-3 Test gives information about every cell and every organ in your body. The correct balance of Omega-3 and Omega-6 fatty acids is vital for optimal health; it is not possible to reach your true health potential if this balance is not right.

As humans we developed by consuming a diet high in Omega-3, from fish oils and plant sources, but as we have moved away from our traditional diet, we have created many modern day diseases. As the balance has shifted towards Omega-6 fats, this has increased the inflammation produced in our bodies. This in turn has contributed to the development of many chronic conditions such as heart disease, depression, cancer and arthritis.

Many clinical studies have shown that correcting this Omega imbalance, can act as an effective treatment for many of these chronic inflammatory conditions. Optimal prevention of and treatment for many of our western diseases requires that the Omega balance be corrected.

 

 

The one stop solution to Daily Omega-3 Intake- Omega-3 Eggs

To fulfill the essential need of Omega-3 for one’s body the new revolution of past years is Omega-3 eggs, the one stop solution to satisfying your body’s Omega-3 needs. Omega-3eggs are eggs that are produced by hens fed a diet rich in omega-3 fatty acids. Omega-3 eggs have three to six times the amount of omega-3 fatty acids than regular eggs. Yet, a serving of two omega-3 enriched eggs still has less than half of the omega-3 fatty acids found in a 3 ounce (85 g) portion of salmon. However, many people don’t care for fish, or choose not to eat it, so by eating omega-3 eggs, they do get some omega-3 fatty acids in their diet. Also, some people are allergic to fish and fish oils and cannot get omega-3 fatty acids into their bodies by ingesting these foods. Some liquid omega-3 egg products do contain fish oil to increase the amount of omega-3 fatty acids in the product.

The type of omega-3 fatty acid found in omega-3 eggs is alpha linolenic acid. Alpha linolenic acid is found in flax seeds and it ends up in the egg yolks. You cannot get the benefits of omega-3 eggs unless you eat the egg yolks. Nuts and some oils such as canola, soybean and olive also contain alpha linolenic acid. Eicosapentaenoic acid is the type of omega-3 fatty acid found in fish.

Omega-3 eggs have become a popular product. This type of egg has greatly revived the egg industry since egg consumption became much lower after the American Heart Association (AMA) had found that eggs were high in cholesterol. Since omega-3 eggs are designed to help lower cholesterol, it gave a healthier new option for egg lovers

Health Benefits of Omega-3 Eggs

Omega-3 fatty acids offer cardio-protective effects ranging from lowering blood pressure to decreasing triglyceride levels. Overall, omega-3 fatty acids improve heart health and lower the risk for heart attacks, blood clots and inflammation. The American Heart Association (AHA) recommends all persons eat omega-3 fatty acids at least twice per week (preferably from fish sources). In persons with coronary heart disease, AHA recommends daily consumption of a combination of omega-3 fatty acids EPA and DHA (totaling 1g), and 2 to 4g in persons who need to lower triglycerides. While EPA and DHA in fish are the recommended dietary forms of omega-3 fatty acids, omega-3 enriched eggs provide α-linolenic acid (ALA). ALA might offer similar health benefits to EPA and DHA found in fish.

Composition

Omega-3 enriched or not, eggs provide an excellent source of protein, vitamin D, iron and B12. Omega-3-enriched eggs, however, provide anywhere from 100mg to more than 600mg of omega-3 fatty acids versus a non-enriched egg which provides about 30mg of omega-3 fatty acids per egg. Omega-3-enriched eggs also provide about 1/3 less saturated fat and slightly less cholesterol than non-enriched eggs. Omega-3-enriched eggs might be a smarter choice for persons with high cholesterol and/or heart disease because of the cardio-protective effects of omega-3 fatty acids.

Dietary Alternative

Omega-3 fatty acids can be gotten from the diet alone or through supplements such as fish oil capsules. Many people do not like taking supplements, but might be hesistant to add fish to their diet due to concerns about methyl-mercury levels in some fish. Others simply prefer dietary diversity. Omega-3-enriched eggs provide another option for adding this important nutrient to the diet.

Some other benefits of Eggs besides Omega-3

 

Eggs contain several important nutrients:

• Choline is necessary for healthy cell membranes in all of your body, and will help your body keep homocysteine levels down. Choline is also good for your mental function and memory.
• Selenium is a mineral that your body needs for a strong immune system and it is a powerful antioxidant.
• B vitamins folate and riboflavin are necessary for your body to convert the foods you eat into energy. Folate also reduces homocysteine levels and is important for prevention of birth defects.
• Vitamin A is important for good night vision, general cell growth and for healthy skin.
• Vitamin E is an antioxidant that works well with vitamin C and selenium to prevent damage to your body from free radicals.

Lutein and zeaxanthin are related to vitamin A and are found in the yellow pigment of the egg yolk. Lutein and zeaxanthin are concentrated in the retina of your eye and will help prevent macular degeneration.