YourHealth/Alternative Medicine: Ensuring the omega balance
THROUGHOUT our history we have ingested an approximate equal proportion (1:1 ratio) of Omega-6 to Omega-3 fatty acids. These essential fatty acids are two of 49 known essential nutrients. These substances cannot be synthesized by the body and must come from food.
Omega 3 and 6 fatty acids have opposing effects — the "yin" and "yang". These fatty acids need to be equal in concentration in body tissues as they check each other in a delicate balance to regulate thousands of metabolic functions through prostaglandin pathways. (Fig. 1) Nearly every biologic function is somehow interconnected with the delicate balance between Omega-6 and Omega-3.
Inflammation
Omega-3s are powerfully involved in the control of inflammation, cardiovascular health, allergic reactivity, immune response, hormone modulation, intelligence and behavioUr. The rapid change in dietary fat ingestion, where we take Omega 6 far in excess of Omega 3, in the last 50-100 years has bewildered human bio-physiology. See Figure 2
Diets high in Omega-6 oils at the expense of Omega-3 promote inflammation. Omega-3s are strongly anti-inflammatory. As a result, Omega-6 has been coined as "bad" and Omega-3 as "good". In fact both are essential for human health. It is the balance of the two in relation to each other that is important. Dominant Omega-6 in the body can create a situation that promotes chronic inflammation, propagation of cancer, heart disease, stroke, diabetes, arthritis and auto-immunity.
Landmark study
Japanese researchers have discovered the leading cause of westernised degenerative diseases. Their work has gone far to confirm that degenerative diseases are due to a drastic reduction in the intake of Omega-3 in relation to Omega-6. Their findings came from a review of over 500 peer-reviewed studies. These is the words of the Japanese researchers themselves from the study summary:
"In this review, we summarize the evidence which indicates that increased dietary linoleic acid (Omega-6) and relative Omega-3 deficiency are major risk factors for western-type cancers cardiovascular and cerebrovascular diseases and also for allergic hyper-reactivity. We also raise the possibility that a relative Omega-3 deficiency may be affecting the behavioral patterns of a proportion of the young generations in industrialized countries."
It is proposed that dietary intervention with Omega-3 supplementation, and the reduction of Omega-6 in the diet - could successfully reverse rising trend toward westernized degenerative diseases in Japan, and the world.
About 100 years ago, the introduction of the screw-nut expeller press for the processing of vegetable/seed oils was developed. Vegetable oils and seeds are dominant in Omega-6 fatty acids, but most are completely devoid of complementary Omega-3 fatty acids. The processing of oils derived from corn, soy, safflower and sunflower created an extremely concentrated source of Omega-6, at the expense of Omega-3.
Modern methods of animal husbandry were developed to purposely fatten livestock for slaughter. The protocol involves feeding livestock with carbo- hydrate rich grains rich in Omega-6 and devoid of Omega-3. Thus, the meat of domestic livestock has more Omega-6, at the expense of Omega-3. Eggs, once a good source of Omega-3, have also fallen victim to the same progress. Chickens, like cattle, are fed a diet absent of Omega-3, and as a result their eggs are also deficient.
This has resulted in a major reduction of Omega-3 in the food supply. At the same time, there has been an increase of commercially processed and refined Omega-6. With the exception of the trace amount of Omega-3 found in greens, sea-vegetables and some nuts and seeds, dietary sources are nil to none. The exception comes in the form of deep water ocean fish and flaxseeds. Unfortunately modern day dietary habits have shifted from whole-foods to that of highly refined foodstuffs, domesticated meats and soft-drinks. Consequently, very little Omega-3 is consumed in the average diet.
Back to balance
Rapid changes in food processing technology and animal husbandry have created a severe imbalance of Omega-6 to Omega-3. This cannot be easily corrected through dietary modification alone. However, the good news is that we can work to correct this imbalance in our body by supplementing our diet with Omega-3.
Currently the ratio of Omega-6 to Omega-3 in the American Diet ranges from 10/1 to 20/1, and in Japan 4/1 — all grossly in favor of Omega-6. In North America, Omega-6 constitutes 7 per cent of calories consumed or about 15 grams per day! This is way in excess.
There are two things you can do:
• Reduce you intake of omega 6 — the "bad" omega oil. Consciously limit the amount of Omega-6 in the diet. This can be accomplished by limiting the use of Omega-6 dominant vegetable oils such as safflower, sunflower, soy and corn oils. Nearly all processed foods contain Omega-6 usually, but not always in the form of "partially" hydrogenated oil.
• Increase you intake of Omega-3. The only way back to balance is by consumption of oils rich in Omega-3.
You can increase your intake in two ways — by food and supplements. The two rich natural sources of Omega 3 are fish and flax oil. However, the big issue with fish is the toxins that pollute our oceans. Furthermore, avoid frying fish as it destroys the level and structure of the omega 3 contained.
The other away is to take fish oil as a supplement. This way, you get a fixed and regular supply of your daily omega 3 fatty acids. However, fish oil supplements are themselves contaminated. This was recently highlighted by a very public recall of a leading fish oil brand in the United Kingdom, Singapore and Hong Kong as it was found to contain higher than allowed levels of dioxin — a potential carcinogen.
You should look at taking two to three grams of omega 3 fatty acids daily. As such, you should look for higher strength omega 3 supplements.
Make sure you fish oil supplements are in amber glass bottles. The amber keeps the light out. The glass keeps the temperature more constant. It also prevent rancidity and oxidation - the big problem with fish oil which are highly unstable.
Key points
• Omega 3 and Omega 6 are essential fatty acids with powerful opposing effects
• Omega 6 causes inflammation and omega 3 is anti-inflammatory
• They should be in a 1:1 balance
• Modern day nutrition had lead to this balance being severely affected leading to excess in omega 6
• This as lead to many modern diseases of degeneration and inflammation
• To address this balance you need to cut omega 6 intake and increase omega 3 intake
• Rich sources of Omega 3 are fish and flax
• When supplementing with fish oil take supplements that are molecularly distilled (toxin free), higher strength and packed in amber glass bottles.
.
