Crash Course in Omega-3's and Why I Should Take Them.

Omega-3's are a cornerstone of proper growth and development for children and adults, yet receive considerable consumer confusion. According to the International Food Information Council Foundation in the USA, two-thirds of us are concerned about the level and type of dietary fats we consume, yet less than a quarter believed that fats can be healthy (1).   

Omega-3 polyunsaturated fats (Omega-3 PUFA's)

Omega-3 PUFA's are vital for healthy development of every cell, tissue and organ in the body by working to keep individual cell membranes flexible for proper functioning.  They are found in marine foods like fish and shellfish and some plants.

In fish and shellfish, Eicosapentaenoic (EPA) and docosahexaenoic (DHA) acids are the major omega-3 PUFAs and are often referred to as “very long chain” PUFA’s. They are found in higher amounts in fatty fish such as halibut, mackerel, herring, salmon, tuna and anchovies. Although plant form of omega-3 (called alpha linolenic acid) can be consumed only a very small percebntaghe of it can be converted to very long chain PUFA within the body (5).

There’s plenty of research to show that very long chain omega 3 is the most beneficial fat for the body. The Physician's Health Study (3) found that increasing omega-3 intake (i.e., one - two servings of fish per week) reduces the risk of sudden cardiac death by more than half. The Italian GISSI study (4) found that the consumption of omega-3 PUFAs resulted in decreased rates of mortality, nonfatal myocardial infarction and stroke, with particular decreases in the rate of sudden death. It is uncertain exactly how marine omega-3 PUFAs protect the heart, but there is evidence they may stop the heart from beating in an irregular pattern (arrhythmias), reduce the chance of a dangerous blood clot, lower inflammation in the blood vessels as well as reduce blood triglyceride levels. The 2005 Dietary Guidelines have taken notice, recommending at least two servings of fish a week, particularly those rich in the fats EPA and DHA (2).

References

1. International Food Information Council (IFIC) Foundation; Consumer Attitudes toward Food, Nutrition & Health A Benchmark Survey 2006 IFIC Council  Published 2006; USA

2. Dietary Guidelines Advisory Committee. US Dietary Guidelines for Americans Published in 2005; USA

3. Albert CM, Hennekens CH, O'Donnell CJ, Ajani UA, Carey VJ, Willett WC, et al. Fish consumption and risk of sudden cardiac death. JAMA 1998;279:23-8.

4. Dietary supplementation with n-3 polyunsaturated fatty acids and vitamin E after myocardial infarction: results of the GISSI-Prevenzione trial. Gruppo Italiano per lo Studio della Sopravvivenza nell'Infarto miocardico [published correction appears in Lancet 2001;357:642]. Lancet 1999;354:447-55.