An essential nutrient is one that is needed, but cannot be made by the body. We must consume these nutrients either through the diet or via supplementation. Omega 3 fatty acids are just that, an essential nutrient. They are involved in a variety of cellular functions including: Improving cell membrane and cell function; increasing ability to regulate physiological functions; increase in immune function; benefit fatty acid ratio; and needed for neural development and maintenance. Research has also shown a wide variety of benefits to overall health and to disease processes: Fibromyalgia, allergies, depression and bipolar disorder, ADD/ADHD, autoimmune disease, autism, cardiovascular diseases, back pain, diabetes, osteoarthritis, asthma, pain, inflammation and many more conditions are improved with increased omega 3 intake. Unfortunately our diets are usually low in this fatty acid and/or have trouble breaking them down because the body is also lacking in the necessary co-factors, thus leading to many preventable disease processes. Omega 3 should be included in the diet and for many it is helpful to supplement this powerful nutrient.
Omega 6 is also an essential fatty acid which is usually too high in most diets causing prolonged inflammation in the body and leading to various health problems. This omega 6 to 3 ratio should be 3:1 to 1:1 ideally. Here is a short list of foods and their omega 6 to 3 ratios.
Pro-inflammatory
Grains - 10:1
Wheat bread – 27:1
White bread – 21:1
Grain-fed meat – 5:1
Potato chips – 60:1
Seeds/Oils – 70:1
Grain-fed chicken – 17:1
Anti-inflammatory
Fruit – 3:1
Broccoli – 1:3
Potato – 3:1
Grass-fed meat – 3:1
Sweet potato – 4:1
Flax, hemp, chia seeds – 3:1
Fish – 1:1
This list shows how easy it is for us to slip into a pro-inflammatory state and how difficult it can be to maintain a proper omega 6 to 3 ratio. Fish oil is an excellent source of omega 3 which is conveniently already broken down into the fatty acids EPA and DHA making it readily available for the body. There is no need to worry about mercury toxicity when taking fish oil as any reputable supplement company uses a distillation process to take out any impurities. In fact, there is regulation on the amount of impurities allowed in supplements which is extremely low, even lower than found in nature. Remember the key to good health is a multifaceted and integrative approach.
Click here for my recommended Omega 3 supplement or contact my office to make an appointment.
