Omega-3 Fatty Acids Are Essential

by Dr. Brett L. Lukert, DC

You may have been hearing more and more about the importance of omega-3 fatty acids in recent years. You might have also heard that they are necessary and needed for optimal health. While true, if you are like most people, this may be the extent of your understanding.

There has been a growing body of scientific research showing how these healthy fats help reduce inflammation, improve cell and cognitive functioning, decrease triglyceride level, slow the growth rate of atherosclerotic plaque, and help lower blood pressure. They also help decrease the risk of cardiovascular disease, cancer and arthritis.

It has also been shown that omega-3 fatty acids decrease excessive blood clotting, and that appropriate intake can reduce the risk for stroke by up to 50 percent. Just remember to consult with your medical practitioner if you have a bleeding disorder or are taking blood thinners.

As important as adequate omega-3 fatty acid consumption obviously is, statistics indicate that 99 percent of people in the United States do not get enough. Symptoms of deficiency include fatigue, heart problems, mood swings or depression, poor circulation, dry and/or itchy skin, brittle hair and nails, constipation, frequent colds, depression, poor concentration and memory, lack of physical endurance, and joint pain.

Omega-3 fatty acids are considered ‘essential fatty acids,’ meaning they are necessary for health, but they have to be consumed through our diet because our bodies cannot manufacture them. Excellent food sources of omega-3s include salmon, herring, trout, sardines, tuna, catfish, shrimp, walnuts, and flax seeds. Many fruits and vegetables also contain moderate amounts of omega-3s. The American Heart Association recommends eating fish at least twice a week.

If you are not a fish eater, omega-3s are available in supplemental form. Flax seed oil, fish oil and cod liver oil are among the best sources. Just remember that these oils are highly sensitive to damage from light, heat and oxygen, so keep them refrigerated in an enclosed dark container. If exposed to these elements too long, the fatty acids can become oxidized. This not only diminishes the nutritional value, but also produces free radicals, which are believed to play a role in the development of cancer and other degenerative conditions. Taking a supplement containing Vitamin E, which is a powerful antioxidant, will also help protect from oxidation.

Lastly, it is important to have a proper balance of omega-3 and omega-6 (another fatty acid) in the diet. While omega-3 fatty acids reduce inflammation, omega-6 fatty acids often promote inflammation. This is significant because the typical American diet contains 14-25 times more omega-6 fatty acids than omega-3 fatty acids. It’s no wonder we have the number of health conditions that we do.

The Mediterranean diet, on the other hand, has a much healthier balance. It does not contain as much meat (which is high in omega-6 fatty acids) and emphasizes foods rich in omega-3 fatty acids, including whole grains, fresh fruits, vegetables, and, of course, fish! Omega-3 fatty acids will help you be healthy, live healthy and stay healthy!