CONNECTIONS to HEALTH

Omega 3... are YOU taking it? Just about every week there is something in the journals we read ,and in the press, about the positive affects of taking an omega 3 supplement. This is because a growing body of research indicates that these healthy fats help prevent a wide range of medical conditions, including, cardiovascular disease, depression, asthma, and rheumatoid arthritis. The Three Important Threes The three most nutritionally important omega 3 fatty acids are alpha-linolenic acid, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Alpha-linolenic acid is one of two fatty acids traditionally classified as "essential." The other fatty acid traditionally viewed as essential is an omega 6 fat called linoleic acid. These fatty acids have traditionally been classified as "essential" because the body is unable to manufacture them on its own and because they play a fundamental role in several physiological functions. As a result, we must be sure our diet contains sufficient amounts of both alpha-linolenic acid and linoleic acid. Where we get them from Dietary sources of alpha-linolenic acid include flaxseeds, pumpkin seeds, walnuts, hemp seeds, soybeans and some dark green leafy vegetables. Linoleic acid is found in high concentrations in corn oil, safflower oil, sunflower oil, and rapeseed oil. Most people consume a much higher amount of linoleic acid than alpha-linolenic acid, which leads to an imbalance in the ratios of these essential fats. What we do with them The body converts alpha-linolenic acid into two important omega 3 fats, eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA). The ability to convert alpha-linolenic acid into EPA and DHA varies from person-to-person. These fats can also be derived directly from certain foods, most notably cold-water fish including salmon, tuna, halibut, and herring. In addition, certain types of algae contain DHA. EPA is believed to play a role in the prevention of cardiovascular disease, while DHA is the necessary for proper brain and nerve development. 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. 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 tumours. 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 and 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. To get the most out of the omega 3 foods you are eating and supplements that you may be taking it is important that the amount of trans-fats you are subjected to are decreased or ideally eradicated from your diet. To help you get off these trans-fats lets have a look at what they are. What are Trans-fats? The process of hydrogenating (adding hydrogen atoms to) liquid oils was introduced to extend the shelf life of fats. Hydrogenation turns liquid oils into cheap, spreadable fats, such as margarines and shortenings. Research has shown that trans-fatty acids can have a detrimental affect on our health by- Raising the level of Lp(a), the strongest know risk factor for cardiovascular disease Change the way our immune system works Decrease testosterone, increase abnormal sperm Interfere with blood insulin levels Interfere with liver enzymes for detoxification Changing cell membranes, making them harder, slowing down their reactions, lowering cell vitality, making cell membranes more leaky Make platelets more sticky Increase LDL (bad) cholesterol and lower HDL (good) cholesterol Trans-fatty acids can be found in breads, cakes, crackers, ready-made meals, breakfast cereals, convenience, junk foods and many more foods, have a look at the labels on your packet foods. These types of fats are not to be found in nature they are man made purely for our convenience or is it the profit line of the manufacturers! What can high-omega-3 foods do for 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 Help 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 Help prevent cancer cell growth What conditions or symptoms indicate a need for more high-omega-3 foods? Depression Cardiovascular Disease Type 2 Diabetes Fatigue Dry, itchy skin Brittle hair and nails Inability to concentrate Joint pain To increase the amount of omega 3 in your diet try the following:- Grind linseed/flax seeds, pumpkinseeds, hemp seeds and walnuts in a coffee grinder and store in the fridge for 4/5 days. Sprinkle 2tbsp daily on your salad, fruit or vegetables. Use cold pressed oils, a good one is Udo's Ultimate oil blend, this should be stored in a dark brown bottle and in the fridge, never use oils for frying. Eat oily fish e.g. sardines, mackerel, anchovies, salmon, tuna several times per week. Sardines and anchovies are about the safest as far as toxicity is concerned. If you are not able to eat oily fish several times a week, take a fish oil supplement. One that includes vitamin E, as this will help to prevent oxidation of the oils in the capsule or liquid. Eat wild game, or grass reared meats whenever possible. In summary, avoid trans-fats and increase the amount of omega 3 containing foods and take an omega 3 supplement. The information here was sourced from Fats that Heal and Fats that Kill by Udo Erasmus and The George Mateljan Foundation. If you would like to read more on this subject a very good book is - Fats that Heal and Fats that Kill by Udo Erasmus Buy from Amazon   If you would like to try an omega 3 supplement we have one for sale at the Ishta Centre. Recommended retail cost £12.34 for 60 softgels.  Available during December for the Ishta price of £10.00, just ring Sue Weller on 01785 616010 to order yours. Individuals who have disorders involving bleeding, who bruise very easily, or who are taking blood thinners should consult with a medical practitioner before taking supplemental omega 3 fatty acids.

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