What is Omega 3?

 

Omega-3s are key nutrients that we can get from either food or supplements that can help us to build and maintain a healthy body. The Omega-3 fatty acids are comprised of a family of polyunsaturated fats associated with several health benefits. They are extremely necessary for our bodies to stay healthy, but here’s the catch – our bodies can’t actually make them! We have to get them through food or supplements. They are most commonly found in fish, particularly tuna, sardines and salmon but they can also be found in forms of algae and krill, as well as some nut oils and even plants. 

 

What does Omega 3 do?

 

Omega-3s play such a key role as they make up the important parts of the cell membranes in our body, helping our organs and immune system to function normally.

 

Omega 3 and Genes

 

Maintaining and improving our health has been an interest for millennia and so understanding the primary constitution of humans – through studying our genetics has allowed us to evolve, learn and develop healthier habits. Genetics can be affected by our environment and fluctuations in our diet and lifestyle can potentially lead to the body getting sick.  

 

As we have evolved, our diets have changed hugely – and so have our genes. Previously our diet was much lower in saturated fats and well proportioned in the essential fatty acids, plus the intake of trans-fatty acids which occur naturally on 1-2% of energy(kcal) was minimal.

 

Fats & Omega 3 

 

For a diet of 2,000 – kcal a day, a favourable proportion of omega 3 is 2.2g to 4.4g. DHA and EPA are the two most important fatty acids in maintaining an optimal function from the very incipient stage of our life. 

 

Fats, or lipids, play an important role in overall health since it represents an essential food for the brain and cognitive function, our vision, support our cardiovascular health and promote weight balance. The brain and the retina have a particularly high concentration of DHA and so it explains why this fatty acid is an important anti-inflammatory and inflammation-resolving mediator. 

 

The interesting part about fat is that while the fat in foods such as bacon, cheese, milk, olive oil, and coconut oil can be produced by our body, the fatty acids found in omega 3 and omega 6 are far more challenging to be synthesised.  As humans, we need to hold a specific gene that helps us convert ALA (alpha-linolenic acid) found in seeds such as chia seeds, flaxseeds, flaxseeds oil, hemp seeds oil and walnuts into DHA and EPA. 

 

What Omega 3 Ratio do I need?

 

The ratio of omega 6 to omega 3 that you have in your body is more important than the quantity. This is due to the fact that Omega-3 fatty acids help to reduce inflammation, while most omega-6 fatty acids actually promote it. For example, a western diet (particularly one made of heavily processed foods) typically contains up to 14-25 times more omega-6 than omega-3 – this has been heavily associated with inflammation which can lead to numerous health concerns. Whereas when we look at a diet, typically composed of fresh fruit and veg, grains, olive oil and small amounts of wine consumption – the ratio is far more of a healthy balance! In fact, many studies have shown that people who follow a balanced diet are at a lower risk of developing heart disease.

 

When it comes to managing your own personal diet, aim for the ratio of omega 6 to omega 3 to be at 2:1. This ratio can be tested with a simple test kit.  If this is something you are interested in exploring more, the next step would be to have a genome test to find out if you have the D6D gene that gives you the enzyme that synthesises ALA into EPA and DHA. Once we know from a genetic point of view and are aware of the ratio we currently have, we can establish if we need to, and how we can bring the ratio down to a more optimal value. 

 

If we don’t have that gene or you are vegan or don’t eat fish products, you may find getting your ratios to the right amount more challenging. However, no need to fret as vegan supplements that contain DHA and EPA can help you to achieve this through a chemical process. 

 

The Science behind Omega 3

 

Omega 3 contains 4 fatty acids in total:

 

• EPA (eicosapentaenoic acid)

 

• DHA (docosahexaenoic acid)

 

• ALA(alpha-linolenic acid) found in algae and seeds

 

• DPA (docosapentaenoic acid)

 

Fish have the enzyme to transform ALA found in marine algae and plankton into EPA and DHA. This then results in the high quantity of these latter two fatty acids. Some of the best Omega 3 supplement brands use only the head of the fish for wet pressing and centrifugation to obtain a more pure final product. Although lake fish are not as high in fatty acids, they are a great source of protein and low fat.

 

Why is Omega 3 so important? 

 

Omega 3s nurture us from the inside out, help and protect our cells from oxidation, support a normal brain and heart function, and overall the immune system for both the short and long term. 

 

EPA and DHA found in Omega 3s are important for our body in order to develop and function optimally from the foetus stage. Because nature is designed for babies to be looked after as the priority while in the womb, many pregnant women become deficient in Omega 3 DHA and EPA. Omega-3 fatty acids are highly concentrated in the brain and are crucial for cognitive (brain memory and performance) and behaviour function. Babies who lack in omega-3 fatty acids from their mother’s pregnancy can even be put at risk of developing nerve and vision problems. 

 

What are the health benefits? 

 

These areas have all shown promising research that working Omega-3 fatty acids into the diet can potentially have powerful benefits with these conditions: 

 

• Can help to lower blood triglycerides

 

• Potentially aid better sleep

 

• ADHD – omega 3 supplements have shown to potentially help children with ADHD

 

• Help reduce fatty liver

 

• Due to its properties helping to reduce inflammation, Omega 3 can potentially help reduce

 

• Symptoms of autoimmune diseases, such as rheumatoid arthritis

 

• Can potentially help prevent asthma in young children and young adults 

 

• Potentially help reduce symptoms of depression and anxiety – as well in postpartum depression, with studies showing promising results in aiding with various mood disorders.*

 

How do I work Omega 3 into my diet?

 

Omega-3 fatty acids were far more abundant in traditional diets, but they aren’t as present in modern diets, which tend to be higher in omega-6 fatty acids. This is why doing our best to eat plenty of foods rich in omega-3s is recommended as if we don’t make a conscious effort to weave it in, we can end up deficient. Several studies have shown that the western diet includes excessive amounts of omega 6 and not enough omega 3.** When we are deficient in omega 3, we can become fatigued, and can suffer from poor memory, mood swings, depression or even circulatory problems. 

 

 

The best way to achieve a diet with optimal omega-3 intake is to eat fatty fish (such as salmon, sardines, tuna, swordfish or anchovies). However, if you don’t eat fish or can’t make this fit your lifestyle, you can use a supplement. Good EPA and DHA supplements will typically have fish, krill, and algal oils packed into them. For vegetarians and vegans, a DHA supplement made up of algae is a brilliant alternative and still allows you to get all the nutrients you need!  It can be challenging to get the appropriate intake of EPA and DHA through diet alone even if you do eat fish, and this is the reason why many choose to consider it to be a non-negotiable supplement.

 

 

At Flair when we talk about a diet, we refer to a lifestyle and the flexibility to implement changes. This means constantly observing our needs on our current diet and assessing if we need to make necessary tweaks to fuel our bodies with the nutrients they need. We can’t emphasise enough the importance of having an optimal environment and physical exercise and how that positively influences health. In our busy lives, it can be easy to forget how important it is to fill our bodies with nutrients and reach for quick fixes, but by making active lifestyle changes, we hold the power to live healthier and happier lives!

 

 

Disclosure: A diet is a lifestyle and it can be changed as you evolve.

 

References

 

*https://pubmed.ncbi.nlm.nih.gov/24757497/

**https://pubmed.ncbi.nlm.nih.gov/12442909/