What is Omega 3 and how do we to get it

There are many articles regarding the benefits of Omega 3 fatty acids toward promoting and maintaining good health. It is referred to as “essential” Omega 3 fatty acid because it requires to be ingested and cannot be manufactured through our body’s biological processes.

The three types of omega-3 fatty acids that provide benefit to our bodies these are:-

• ALA (α-linolenic acid) from plant oils
• EPA (eicosapentaenoic acid) from fish oils 
• DHA (docosahexaenoic acid) from fish oils

The benefits of Omega 3 fatty acids include promoting the health of the brain; the heart and eyes and reduction of cellular inflammation. Excessive cellular inflammation can lead to many diseases and conditions, such as heart disease, arthritis and certain types of cancers.

ALA 

ALA is a short chain fatty acid, formed with 18 Carbon atoms.

The "direct" physiological of ALA are largely not proven and considered much less than EPA or DHA, where the benefits are more established and proven. The main use by the body of ALA is as a source of energy and a building block for DHA and EPA.

The body can use ALA to manufacture EPA and AHA. However, the conversion is quite inefficient with only 6% converted to EPA and 4% to DHA. The conversion is further reduced in people eating a diet rich Omega 6 fatty acids, which is the case for the standard western diet. Can adults adequately convert ALA to DHA & EPA

Typical foods high in Omega 6 are, vegetable oils, margarine, walnuts, pine nuts…. The list goes on and there are too many to list here. Omega 6 is much more prevalent in our typical foods than Omega 3 and if we want to maintain good health we need to be vigilant and consume a sufficient and correct amount of Omega 3.

EPA and DHA

EPA are DHA are long chain fatty acids and formed with 20 and 22 Carbon atoms respectively.

There are many articles available describing the benefits of EPA and DHA and which benefit is derived from either. Those articles and discussions whilst interesting are too in depth and detailed for me to discuss here. However, what does seem clear is that significant health benefits will be achieved if we ensure we ingest sufficient amounts of both EPA and DHA.

The key benefits of DHA and EPA include:-

• Reduction of cellular inflammation (caused by excessive amounts of Omega 6) and associated conditions;
• Reduction in LDL bad cholesterol;
• Increased HDL good cholesterol
• and reduction of Triglycerides fats in the blood.

What are the real differences between EPA and DHA

Recommended Daily Intake

Various organizations provide advice on the amount of EPA and DHA people should consume for the health benefits to be realized. These reference values vary and some reference overall Omega 3 not differentiating between ALA, EPA and DHA. For different groups of people with different health conditions and needs there is also different recommendations.

The reference amounts of DHA/EPA vary between 500mg/day to 1000mg/day between organizations.

The Food and Drug Administration have indicated that up to 3000mg/day of DHA/EPA is considered safe. It is also noted that many Japanese may typically consume 700 to 1200 mg/day without any adverse consequence to health and well documented lower incidence of heart disease and lower obesity.

Omega 3 Safety

In the last few years there have been various press reports that high levels Omega 3 are related to higher incidence of prostate cancer. However, medical experts have discredited these reports and pointed out errors in the conclusions. It is worth noting that historically, prostate cancer rates a high amount of DHA/EPA is consumed is lower than in western countries.

DHA/EPA Content of Different Foods

Food	DHA + EHA mg/100g	Food Amount (g) /Week
Salmon	2150	163 – 326
Herring	2000	175 – 350
Mackerel	1800	194 – 389
Anchovy	1450	241 – 283
Trout	950	368 – 737
Mussels	800	438 – 875
Oysters	450	778 – 1,556
Crab	400	875 – 1,750
Tuna	300	1,167 – 2,333
Snapper	300	1,167 – 2,333
Shrimp	300	1,167 – 2,333
Octopus	300	1,167 – 2,333
Haddock	200	1,750 – 3500
Cod	200	1,750 – 3500
Scallop	200	1,750 – 3500

Amount/week is the amount of the food you should eat per week to get 500mg/day DHA/EPA.

In addition to the above natural sources some foods are fortified with Omega 3 such as eggs, where the chickens are fed flax seed or fish meal causing some Omega 3 to be transferred to the yolk.

Generally, it is considered that the amount of Omega 3 in a fortified egg is minimal compared to natural sources and this is more of a gimmick that allows egg producers to sell eggs at higher prices. Some egg companies boast of 150g /egg for DHA/EPA, which may be overstated. Notwithstanding, you would need to eat between 4 and 8 eggs/day to achieve the nutritional requirements fro DHA/EPA.   

DHA/EPA as Supplements

Ok you don’t like fish, so how do you get your DHA/EPA? There are many supplements on the market that claim to provide the amounts DHA and EPA required for health, including first oils, cod liver oil and krill oil.

The main problem with fish oils such and cod liver oil is that they are highly perishable and require to be processed and handled very carefully. Therefore, you may be taking a fish oil supplement or cod liver oil for no benefit as the DHA/EPA has oxidized. Furthermore, this can also have adverse health effects.    

Krill oil on the other hand is not as perishable as fish oil as the oil contains more oxidants. Therefore, if you are to choose to get your DHA/EPA via a supplement you should chose Krill oil. Krill oil versus fish oil

Vegetable Based Sources for EPA/DHA

Omega 3, ALA (α-linolenic acid) can be sourced through vegetable oils. The highest concentrations are found in Chia with 17,600g/100g.

Based on a 10% conversion of ALA to DHA/EPA, 100g of Chia seeds would provide 176g of DHA/EPA. To meet the daily requirement with Chia seeds alone you would need to consume 300g/day of the ground seeds. In addition you would need to monitor your Omega 6 intake carefully as this may inhibit the conversion of ALA to DHA/EPA. Seed oils are also highly perishable and similar to fish and cod liver oil should be avoided.

Summary

The most efficient and certain way to meet your long chain Omega 3 requirements is by eating oily fish, the whole food.

This can be supplemented by adding vegetable sources such as ground Chia seeds, however if you rely on seeds alone the quantities required to be eaten are quite substantial.

If you wish to follow the supplement route consider Krill oil not fish oil or Cod liver oil, both of which are more likely to be oxidized and hence in effective or harmful.

4 Spices that Reduce Inflamation

By Dr Mercola

Herbs and cooking spices contain a wide variety of antioxidants, minerals and vitamins, and help maximize the nutrient density of your meals. Every time you flavor your meals with herbs or spices you are literally "upgrading" your food without adding a single calorie. 

In fact, on a per gram fresh weight basis, herbs rank even higher in antioxidant activity than fruits and vegetables, which are known to be high in antioxidants. Many studies have also shown that most spices tend to have unique medicinal qualities. 

In the featured study,1 researchers from three Universities devised an experiment to evaluate the “true world” benefits of herbs and spices, by feeding them to people in quantities that are typically consumed simply by spicing up your meals. As noted by Dr. Michael Greger MD, who produced the video above:2

Four Spices That Pack a Powerful Anti-Inflammatory Punch

For one week, 10 to 12 subjects in each of 13 groups consumed a small amount of a particular spice each day. For example, those in the oregano group ate just half a teaspoon of oregano daily for seven days.

Even at the “everyday” dosage amounts given, four spices were found to be significantly effective at quelling the inflammatory response:

• Cloves
• Ginger
• Rosemary
• Tumeric

As noted in the featured article: “[T]he results represent what might happen when cells in our body are exposed to the levels of spices that circulate in our bloodstream after normal daily consumption—not mega-doses in some pill. Just the amount that makes our spaghetti sauce, pumpkin pie, or curry sauce taste good.”

Other Potent Anti-Inflammatory Spices

An earlier study published in the Journal of Medicinal Foods3 found a direct correlation between the antioxidant phenol content of spice and herb extracts and their ability to inhibit glycation and block the formation of AGE compounds (advanced glycation end products), making them potent preventers of heart disease and premature aging.

Here, cloves were ranked as the most potent of 24 common herbs and spices found in your spice rack. In all, the following were found to be the top 10 most potent anti-inflammatory herbs and spices:

1. Cloves
2. Cinnamon
3. Jamaican allspice
4. Apple pie spice mixture
5. Oregano
6. Pumpkin pie spice mixture
7. Marjoram
8. Sage
9. Thyme
10. Gourmet Italian spice

Inflammation Is at the Heart of Most Chronic Diseases

It’s important to realize that chronic inflammation is the source of many if not most diseases, including cancer, obesity, and heart disease, which essentially makes it the leading cause of death in the US. 

While inflammation is a perfectly normal and beneficial process that occurs when your body's white blood cells and chemicals protect you from foreign invaders like bacteria and viruses, it leads to trouble when the inflammatory response gets out of hand. Your diet has a lot to do with this chain of events. 

While among the most potent, ounce for ounce, herbs and spices are certainly not the only anti-inflammatory ingredients available. A number of foods are well-known for their anti-inflammatory properties, and making sure you’re eating a wide variety of them on a regular basis can go a long way toward preventing chronic illness.

Top Seven Anti-Inflammatory Foods

The following foods and nutrients deserve special mention for their ability to quell inflammatory responses in your body:

1.  Animal-based omega-3 fat	Animal-based omega-3 fats—found in fatty fish like wild Alaskan salmonand fish- or krill oil—help fight inflammation throughout your body. It’s particularly important for brain health. Research published in theScandinavian Journal of Gastroenterology4 in 2012 confirmed that dietary supplementation with krill oil effectively reduced inflammation and oxidative stress.
2.  Leafy greens	Dark leafy greens such as kale, spinach, collard greens and Swiss chard contain powerful antioxidants, flavonoids, carotenoids, and vitamin C—all of which help protect against cellular damage. Ideally, opt for organic locally grown veggies that are in season, and consider eating a fair amount of them raw. Juicing is an excellent way to get more greens into your diet.
3.  Blueberries	Blueberries rate very high in antioxidant capacity compared to other fruits and vegetables. They are also lower in sugar than many other fruits.
4.  Tea	Matcha tea is the most nutrient-rich green tea and comes in the form of a stone-ground unfermented powder. The best Matcha comes from Japan and has up to 17 times the antioxidants of wild blueberries, and seven times more than dark chocolate. Tulsi is another tea loaded with anti-inflammatory antioxidants and other micronutrients that support immune function and heart health.
5.  Fermented vegetables and traditionally cultured foods	Optimizing your gut flora is important for a well-functioning immune system, and helps ward off chronic inflammation. In fact, the majority of inflammatory diseases start in your gut, as the result of an imbalanced microbiome. Fermented foods such as kefir, natto, kimchee, miso, tempeh, pickles, sauerkraut, olives, and other fermented vegetables, will help ‘reseed’ your gut with beneficial bacteria. Fermented foods can also help your body rid itself of harmful toxins such as heavy metals and pesticides that promote inflammation.
6.  Shiitake mushrooms	Shiitake mushrooms contain strong compounds with the natural ability to discourage inflammation, such as Ergothioneine, which inhibits oxidative stress.  They also contain a number of unique nutrients that many do not get enough of in their diet. One is copper, which is one of the few metallic elements accompanied by amino and fatty acids that are essential to human health. Since your body can't synthesize copper, your diet must supply it regularly. Copper deficiency can be a factor in the development of coronary heart disease.
7.  Garlic	Garlic has been treasured for its medicinal properties for centuries. It’s also one of the most heavily researched plant foods around. Over 170 studies5 show it benefitting more than 150 different conditions. Garlic exerts its benefits on multiple levels, offering anti-bacterial, anti-viral, anti-fungal, and antioxidant properties. It's thought that much of garlic's therapeutic effect comes from its sulfur-containing compounds, such as allicin. Research6 has revealed that as allicin digests in your body it produces sulfenic acid, a compound that reacts faster with dangerous free radicals than any other known compound.

Your Diet Is Key for Reducing Chronic Inflammation

The running thread linking a wide variety of common health problems—from obesity and diabetes to heart disease and cancer—is chronic inflammation. The key to reducing chronic inflammation in your body starts with your diet, and being liberal in your use of high-quality herbs and spices is one simple way to boost the quality of your food. They're an inexpensive "secret weapon" that just about everyone can take advantage of. Spicing up your meals is not enough, however, if processed foods comprise the bulk of your diet.

It's important to realize that dietary components can either prevent or trigger inflammation from taking root in your body, and processed foods do the latter, courtesy of pro-inflammatory ingredients like high fructose corn syrup, soy, processed vegetable oils (trans fats), and other chemical additives. Besides adding anti-inflammatory foods to your diet, you’ll also want to avoid the following pro-inflammatory dietary culprits as much as possible:

• Refined sugar, processed fructose, and grains. If your fasting insulin level is three or above, consider dramatically reducing or eliminating grains and sugars until you optimize your insulin level, as insulin resistance this is a primary driver of chronic inflammation. As a general guideline, I recommend restricting your total fructose intake to 25 grams per day. If you’re insulin or leptin resistant (have high blood pressure, high cholesterol, heart disease, or are overweight), consider cutting that down to 15 grams per day until your insulin/leptin resistance has normalized

• Oxidized cholesterol (cholesterol that has gone rancid, such as that from overcooked, scrambled eggs)

• Foods cooked at high temperatures, especially if cooked with vegetable oil (such as peanut, corn, and soy oil)

• Trans fats

Replacing processed foods with whole, ideally organic foods will automatically address most of these factors, especially if you eat a large portion of your food raw. Equally important is making sure you’re regularly reseeding your gut with beneficial bacteria, as mentioned above.

This article was written by Dr Mercola a New Tork Times bestseeling author, for his free E-book Take Control of Your Health visit Mercola.com