by Jackie Hart, MD
Q: Ive noticed that you mention omega-3 fatty acids in many of the questions you answer. What are they and which foods contain them?
A: Fatty acids are a type of nutrient. Omega-3 fatty acids (the "omega-3" refers to their chemical composition) are a group of fatty acids that are considered "essential" because the body cannot make them; therefore, you must obtain these particular substances from the diet.
Omega-6 fatty acids are another type of essential fatty acid. Our natural physiologic makeup requires a ratio of omega-6 to omega-3 fatty acids of 1:1 or preferably 1:2 or 1:3. That means two to three times as many omega-3s as omega-6s. But the typical Western diet contains about twenty to thirty times the omega-6s as omega-3s just the opposite of what promotes health and well-being.
Consuming too few omega-3s has been linked to many health problems, including heart disease and arrhythmias, high blood pressure, arthritis, inflammatory bowel disease, kidney disease, diabetes, asthma, schizophrenia, bipolar disorder, some forms of cancer, neuropathy, and reduced immune function causing increased risk of infection.
Studies have shown that populations that eat a lot of omega-3 fatty acids, such as Eskimos and people who live in the Mediterranean region, have less incidence of heart disease and cancer than people who eat few omega-3s. Some studies have even shown that when people with certain health conditions, such as those mentioned above, consume higher doses of omega-3s, their health conditions improve.
One of the best food sources of omega-3 fatty acids is fish, particularly salmon, mackerel, and herring (note: do not eat pickled herring if you take antidepressant medication in a class of medications called "monoamine oxidase inhibitors"). Try eating fish two to three times per week.
Walnuts, green leafy vegetables, and flaxseed are also good sources (flaxseed must be refrigerated and ground within 24 hours of use). Incorporating these types of foods into your daily diet will help you increase your intake of omega-3s.
Cutting down on processed, fried, and fast foods, while healthful for a variety of reasons, will also help you achieve an appropriate ratio of omega-6 fatty acids to omega-3s, because these foods contain omega-6s. Also limit consumption of animal fat (particularly duck and pork), margarine, and anything with the words "hydrogenated" or "partially hydrogenated" on the label.
Q: Ive noticed that you mention omega-3 fatty acids in many of the questions you answer. What are they and which foods contain them?
A: Fatty acids are a type of nutrient. Omega-3 fatty acids (the "omega-3" refers to their chemical composition) are a group of fatty acids that are considered "essential" because the body cannot make them; therefore, you must obtain these particular substances from the diet.
Omega-6 fatty acids are another type of essential fatty acid. Our natural physiologic makeup requires a ratio of omega-6 to omega-3 fatty acids of 1:1 or preferably 1:2 or 1:3. That means two to three times as many omega-3s as omega-6s. But the typical Western diet contains about twenty to thirty times the omega-6s as omega-3s just the opposite of what promotes health and well-being.
Consuming too few omega-3s has been linked to many health problems, including heart disease and arrhythmias, high blood pressure, arthritis, inflammatory bowel disease, kidney disease, diabetes, asthma, schizophrenia, bipolar disorder, some forms of cancer, neuropathy, and reduced immune function causing increased risk of infection.
Studies have shown that populations that eat a lot of omega-3 fatty acids, such as Eskimos and people who live in the Mediterranean region, have less incidence of heart disease and cancer than people who eat few omega-3s. Some studies have even shown that when people with certain health conditions, such as those mentioned above, consume higher doses of omega-3s, their health conditions improve.
One of the best food sources of omega-3 fatty acids is fish, particularly salmon, mackerel, and herring (note: do not eat pickled herring if you take antidepressant medication in a class of medications called "monoamine oxidase inhibitors"). Try eating fish two to three times per week.
Walnuts, green leafy vegetables, and flaxseed are also good sources (flaxseed must be refrigerated and ground within 24 hours of use). Incorporating these types of foods into your daily diet will help you increase your intake of omega-3s.
Cutting down on processed, fried, and fast foods, while healthful for a variety of reasons, will also help you achieve an appropriate ratio of omega-6 fatty acids to omega-3s, because these foods contain omega-6s. Also limit consumption of animal fat (particularly duck and pork), margarine, and anything with the words "hydrogenated" or "partially hydrogenated" on the label.