What can high-omega-3 foods do for you?
- Reduce inflammation throughout your body
- Keep your blood from clotting excessively
- Maintain the fluidity of your cell membranes
- lower the amount of lipids (fats such as cholesterol and triglycerides)
circulating in the bloodstream
- decrease platelet aggregation, preventing excessive blood clotting
- inhibit thickening of the arteries by decreasing endothelial cells'
production of a platelet-derived growth factor (the lining of the arteries is
composed of endothelial cells)
- increase the activity of another chemical derived from endothelial cells
(endothelium-derived nitric oxide), which causes arteries to relax and dilate
- reduce the production of messenger chemicals called cytokines, which are
involved in the inflammatory response associated with atherosclerosis
- reduce the risk of becoming obese and improve the body's ability to respond
to insulin by stimulating the secretion of leptin, a hormone that helps regulate
food intake, body weight and metabolism, and is expressed primarily by
adipocytes (fat cells)
- help prevent cancer cell growth
What conditions or symptoms indicate a need for more high-omega-3
foods?
- Depression
- Cardiovascular Disease
- Type 2 Diabetes
- Fatigue
- Dry, itchy skin
- Brittle hair and nails
- Inability to concentrate
- Joint pain
Sardines, salmon, flax seeds and walnuts are excellent food sources of
omega-3 fatty acids.
Research indicates that omega-3s may be better absorbed from food than
supplements. Norwegian researchers compared 71 volunteers' absorption of
omega-3s (EPA and DHA) from salmon, smoked salmon, cod (14 ounces of fish per
week) or cod liver oil (3 teaspoons per day). Cooked salmon provided 1.2 grams
of omega-3s daily, while cod liver oil provided more than twice as much: 3 grams
of omega-3s per day.
Despite the fact that the salmon group got less than half the amount of
omega-3s as the cod liver oil group, blood levels of omega-3s increased quite a
bit more in those eating salmon than those taking cod liver oil. After 8 weeks,
EPA levels had risen 129% and DHA rose 45% in those eating cooked salmon
compared to 106% and 25%, respectively, in those taking cod liver oil.
In the group eating smoked salmon, blood levels of omega-3s rose about
one-third less than in the salmon group. In those eating cod, the rise in
omega-3s was very small.
Concurrent with the rise in omega-3s in those eating salmon, a drop was seen
in blood levels of a number of pro-inflammatory chemicals (TNFalpha, IL-8,
leukotriene B4, and thromboxane B2). Researchers think omega-3s may be better
absorbed from fish because fish contains these fats in the form of
triglycerides, while the omega-3s in almost all refined fish oils are in the
ethyl ester form. Once absorbed, omega-3s are converted by the body from their
triglyceride to ester forms as needed.
Lipids.
2006 Dec;41(12):1109-14.
World's
Healthiest Foods rich in
omega-3 fats
FoodCals%Daily Value
Flax
Seeds75132.9%
Walnuts16494.5%
Salmon24561.2%
Sardines18955.8%
Soybeans29842.9%
Halibut15925.8%
Scallops12717%
Shrimp11215.4%
Tofu8615%
Tuna15813.7%
For serving size for specific foods, see Nutrient Rating
Chart below at the bottom of this page.
What are omega-3 fatty acids?
You've probably been hearing about omega-3 fatty acids in recent years. The
reason? A growing body of scientific research indicates that these healthy fats
help prevent a wide range of medical problems, including cardiovascular disease,
depression, asthma, and rheumatoid arthritis.
Unlike the saturated fats found in butter and lard, omega-3 fatty acids are
polyunsaturated. In chemistry class, the terms "saturated" and "polyunsaturated"
refer to the number of hydrogen atoms that are attached to the carbon chain of
the fatty acid. In the kitchen, these terms take on a far more practical
meaning.
Polyunsaturated fats, unlike saturated fats, are liquid at room temperature
and remain liquid when refrigerated or frozen. Monounsaturated fats, found in
olive oil, are liquid at room temperature, but harden when refrigerated. When
eaten in appropriate amounts, each type of fat can contribute to health.
However, the importance of omega-3 fatty acids in health promotion and disease
prevention cannot be overstated.
The three most nutritionally important omega-3 fatty acids are
alpha-linolenic acid, eicosapentaenoic acid (EPA) and docosahexaenoic acid
(DHA).
Alpha-linolenic acid is one of two fatty acids traditionally classified as
"essential." The other fatty acid traditionally viewed as essential is an omega
6 fat called linoleic acid. These fatty acids have traditionally been classified
as "essential" because the body is unable to manufacture them on its own and
because they play a fundamental role in several physiological functions. As a
result, we must be sure our diet contains sufficient amounts of both
alpha-linolenic acid and linoleic acid.
Dietary sources of alpha-linolenic acid include flaxseeds, walnuts, hemp
seeds, soybeans and some dark green leafy vegetables. Linoleic acid is found in
high concentrations in corn oil, safflower oil, sunflower oil, and canola oil.
Most people consume a much higher amount of linoleic acid than alpha-linolenic
acid, which has important health consequences. For more information on the
proper ratio of these fatty acids in the diet, see our FAQ entitled,
A New Way of Looking at Proteins, Fats,
and Carbohydrates
The body converts alpha-linolenic acid into two important omega-3 fats,
eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA). These fats can also
be derived directly from certain foods, most notably cold-water fish including
salmon, tuna, halibut, and herring. In addition, certain types of algae contain
DHA. EPA is believed to play a role in the prevention of cardiovascular disease,
while DHA is the necessary for proper brain and nerve development.
What are the functions of omega-3 fatty acids?
Every cell in our body is surrounded by a cell membrane composed mainly of
fatty acids. The cell membrane allows the proper amounts of necessary nutrients
to enter the cell, and ensures that waste products are quickly removed from the
cell.
Promoting Healthy Cell Membranes
To perform these functions optimally, however, the cell membrane must
maintain its integrity and fluidity. Cells without a healthy membrane lose their
ability to hold water and vital nutrients. They also lose their ability to
communicate with other cells. Researchers believe that loss of cell to cell
communication is one of the physiological events that leads to growth of
cancerous tumors.
Because cell membranes are made up of fat, the integrity and fluidity of our
cell membranes is determined in large part by the type of fat we eat. Remember
that saturated fats are solid at room temperature, while omega-3 fats are liquid
at room temperature. Researchers believe that diets containing large amounts of
saturated or hydrogenated fats produce cell membranes that are hard and lack
fluidity. On the other hand, diets rich in omega-3 fats produce cell membranes
with a high degree of fluidity.
In addition, recent
in vitro (test tube) evidence suggests when
omega-3 fatty acids are incorporated into cell membranes they may help to
protect against cancer, notably of the breast. They are suggested to promote
breast cancer cell apoptosis via several mechanisms including: inhibiting a
pro-inflammatory enzyme called cyclooxygenase 2 (COX 2), which promotes breast
cancer; activating a type of receptor in cell membranes called peroxisome
proliferator-activated receptor (PPAR), which can shut down proliferative
activity in a variety of cells including breast cells; and, increasing the
expression of BRCA1 and BRCA2, tumor suppressor genes that, when functioning
normally, help repair damage to DNA, thus helping to prevent cancer development.
Animal and test tube studies published in the November 2005 issue of the
International Journal of Cancer suggest yet another way in which the
omega-3 fatty acids found in cold water fish—docosahexaenoic acid (DHA) and
eicosapentaenoic acid (EPA)—help protect against breast cancer development.
All dietary fatty acids are incorporated into cell membranes, and the type of
fatty acids dictates how a cell responds and grows. Researchers found that
omega-3 fatty acids affect cell growth by activating an enzyme called
sphingomyelinase, which then generates the release of ceramide, a compound that
induces the expression of the human tumor suppressor gene p21, which ultimately
causes cancer cell death.
In the animal experiments, mice were fed diets rich in either omega-3 (fish
oil) or omega-6 (corn oil) fatty acids after which breast cancer cells were
implanted. Three weeks later, tumor volume and weight was significantly lower in
mice on the omega-3 rich diet. In the lab culture experiments, when cells were
treated with DHA or EPA, sphingomyelinase activity increased by 30-40%, and
breast cancer cell growth dropped 20-25%.
Prostaglandin Production
Omega-3 fats also play an important role in the production of powerful
hormone-like substances called prostaglandins. Prostaglandins help regulate many
important physiological functions including blood pressure, blood clotting,
nerve transmission, the inflammatory and allergic responses, the functions of
the kidneys and gastrointestinal tract, and the production of other hormones.
In essence, all prostaglandins perform essential physiological functions.
However, depending on the type of fat in the diet, certain types of
prostaglandins may be produced in large quantities, while others may not be
produced at all. This can set up an imbalance throughout the body that can lead
to disease.
For example, EPA and DHA serve as direct precursors for series 3
prostaglandins, which have been called "good" or "beneficial" because they
reduce platelet aggregation, reduce inflammation and improve blood flow. The
role of EPA and DHA in the prevention of cardiovascular disease can be explained
in large part by the ability of these fats to increase the production of
favorable prostaglandins.
The omega 6 fats serve as precursors for series 1 and series 2
prostaglandins. Like the series 3 prostaglandins produced from omega-3 fats,
series 1 prostaglandins are believed to be beneficial. On the other hand, series
2 prostaglandins are usually considered to be "bad" or "unhealthy," since these
prostaglandins promote an inflammatory response and increase platelet
aggregation. As a result, it is important to ensure proper balance of omega-3
and omega-6 fats in the diet.
EPA Directly Anti-Inflammatory
A recently identified lipid (fat) product our bodies make from EPA, called
resolvins, helps explain how this omega-3 fat provides anti-inflammatory effects
on our joints and improves blood flow.
Resolvins, which have been shown to reduce inflammation in animal studies,
are made from EPA by our cellular enzymes, and work by inhibiting the production
and regulating the migration of inflammatory cells and chemicals to sites of
inflammation. Unlike anti-inflammatory drugs, such as aspirin, ibuprofen and the
COX-2 inhibitors, the resolvins our bodies produce from EPA do not have negative
side effects on our gastrointestinal or cardiovascular systems.
What are deficiency symptoms for omega-3 fatty acids?
Recent statistics indicate that nearly 99% of people in the United States do
not eat enough omega 3 fatty acids. However, the symptoms of omega-3 fatty acid
deficiency are very vague, and can often be attributed to some other health
conditions or nutrient deficiencies.
Consequently, few people (or their physicians, for that matter) realize that
they are not consuming enough omega-3 fatty acids. The symptoms of omega-3 fatty
acid deficiency include fatigue, dry and/or itchy skin, brittle hair and nails,
constipation, frequent colds, depression, poor concentration, lack of physical
endurance, and/or joint pain.
What are toxicity symptoms for omega 3 fatty acids?
In its 2002 guidelines for omega-3 fatty acid intake, the Institute of
Medicine at the National Academy of Sciences declined to establish a Tolerable
Upper Intake Level (UL) for omega-3s. However, research was cited showing
increased risk of bleeding and hemorrhagic stroke in a few studies following
supplementation with omega-3s. Individuals who have disorders involving
bleeding, who bruise very easily, or who are taking blood thinners should
consult with a medical practitioner before taking supplemental omega-3 fatty
acids.
How do cooking, storage, or processing affect omega-3
fatty acids?
Polyunsaturated oils, including the omega-3 fats, are extremely susceptible
to damage from heat, light, and oxygen. When exposed to these elements for too
long, the fatty acids in the oil become oxidized, a scientific term that simply
means that the oil becomes rancid.
Rancidity not only alters the flavor and smell of the oil, but it also
diminishes the nutritional value. More importantly, the oxidation of fatty acids
produces free radicals, which are believed to play a role in the development of
cancer and other degenerative diseases.
Under most circumstances, the problem of rancidity only arises when the oils
are removed from their natural food package. For example, the hard shell of the
flaxseed protects the oil inside the seed from heat, light, and oxygen.
Flaxseeds also contain antioxidant compounds, such as Vitamin E, that provide
additional protection against oxidation. But, when the seed is pressed to
isolate the oil, the oil becomes vulnerable to the elements.
As a result, oils rich in polyunsaturated fatty acids should be stored in
dark glass, tightly closed containers in the refrigerator or freezer. In
addition, these oils should never be heated on the stove. So, instead of
sautéing your vegetables in flaxseed or walnut oil, make a salad dressing using
these oils.
Although less a problem with whole foods than processed oils, some foods
containing omega-3 fatty acids appear to lose some of their health benefits
(like heart protection) when the foods are fried. Fried fish is a good example
in this area, since fried fish containing omega-3s have been shown to provide
less heart protection than baked or broiled fish containing the same amount of
omega-3s.
What factors might contribute to a deficiency of omega-3
fatty acids?
The conversion of alpha-linolenic acid to EPA and DHA involves a series of
chemical reactions. One of the first reactions in this series is catalyzed by
the enzyme delta-6 desaturase. Further down the line is a reaction that is
catalyzed by the enzyme delta-5 desaturase. Unfortunately, it is now well-known
that these enzymes do not function optimally in many people, and, consequently,
only a small amount of the alpha-linolenic acid consumed in the diet is
converted to EPA, DHA, and ultimately to the anti-inflammatory prostaglandins.
To increase the activity of your desaturase enzymes, be sure that your diet
includes a sufficient amount of
vitamin B6, vitamin B3, vitamin C, magnesium and zinc. In addition, limit your
intake of saturated fat and partially hydrogenated fat, as these fats are known
to decrease the activity of delta-6 desaturase. Also, to be on the safe side,
consider including a direct source of EPA and DHA if your diet, such as
wild-caught salmon, halibut, or tuna.
How do other nutrients interact with omega-3 fatty
acids?
Vitamin E, the
primary fat-soluble antioxidant, protects omega-3 fats from oxidation. Oxidation
is a chemical process that produces free radicals.
What health conditions require special emphasis on
omega-3 fatty acids?
Omega-3 fatty acids may play a role in the prevention and/or treatment of the
following health conditions:
- Alzheimer's disease
- Asthma
- Attention deficit hyperactivity disorder (ADHD)
- Bipolar disorder
- Cancer
- Cardiovascular disease
- Depression
- Diabetes
- Eczema
- High blood pressure
- Huntington's disease
- Lupus
- Migraine headaches
- Multiple sclerosis
- Obesity
- Osteoarthritis
- Osteoporosis
- Psoriasis
- Rheumatoid arthritis
What foods provide omega-3 fatty acids?
Sardines, salmon, flax seeds and walnuts are excellent sources of omega-3
fatty acids. Very good sources of these healthy fats include cloves. Good
sources of these fats include halibut, shrimp, cod, tuna, soybeans, tofu, kale,
collard greens, and winter squash.
Studies have proven that a relatively small number of omega-3 food sources
can have a measurable impact on your blood levels of omega-3s, including those
two key omega-3 fatty acids, EPA (eicosaenoic acid) and DHA (docosahexaenoic
acid). For example, two weekly servings of a non-fried, omega-3 containing fish
(like wild-caught Pacific salmon) is enough to boost your blood levels of
omega-3s.
Introduction to Nutrient Rating System Chart
In order to better help you
identify foods that feature a high concentration of nutrients for the calories
they contain, we created a Food Rating System. This system allows us to
highlight the foods that are especially rich in particular nutrients. The
following chart shows the World's Healthiest Foods that are either an excellent,
very good, or good source of omega-3 fats. Next to each food name, you'll find
the serving size we used to calculate the food's nutrient composition, the
calories contained in the serving, the amount of omega-3 fats contained in one
serving size of the food, the percent Daily Value (DV%) that this amount
represents, the nutrient density that we calculated for this food and nutrient,
and the rating we established in our rating system. For most of our nutrient
ratings, we adopted the government standards for food labeling that are found in
the U.S. Food and Drug Administration's "Reference Values for Nutrition
Labeling.
World's Healthiest Foods ranked as quality sources of
omega-3
fats |
| Food |
Serving
Size |
Cals |
Amount
(g) |
DV
(%) |
Nutrient
Density |
World's
Healthiest
Foods
Rating |
| Flax
Seeds |
2
tbs |
74.8 |
3.19 |
132.9 |
32.0 |
excellent |
| Walnuts |
0.25
cup |
163.5 |
2.27 |
94.6 |
10.4 |
excellent |
| Cloves |
2
tsp |
13.6 |
0.18 |
7.5 |
9.9 |
very
good |
| Sardines |
3.20
oz-wt |
188.7 |
1.34 |
55.8 |
5.3 |
very
good |
| Romaine
Lettuce |
2
cups |
16.0 |
0.11 |
4.6 |
5.2 |
good |
| Salmon |
4
oz-wt |
244.9 |
1.47 |
61.2 |
4.5 |
very
good |
| Mustard
Seeds |
2
tsp |
20.3 |
0.11 |
4.6 |
4.1 |
good |
| Tofu |
4
oz-wt |
86.2 |
0.36 |
15.0 |
3.1 |
good |
| Spinach |
1
cup cooked |
41.4 |
0.17 |
7.1 |
3.1 |
good |
| Halibut |
4
oz-wt |
158.8 |
0.62 |
25.8 |
2.9 |
good |
| Collard
Greens |
1
cup cooked |
49.4 |
0.18 |
7.5 |
2.7 |
good |
| Kale |
1
cup cooked |
36.4 |
0.13 |
5.4 |
2.7 |
good |
| Soybeans |
1
cup cooked |
297.6 |
1.03 |
42.9 |
2.6 |
good |
| Summer
Squash |
1
cup raw |
18.1 |
0.06 |
2.5 |
2.5 |
good |
| Shrimp |
4
oz-wt |
112.3 |
0.37 |
15.4 |
2.5 |
good |
| Scallops |
4
oz-wt |
127.0 |
0.41 |
17.1 |
2.4 |
good |
| Turnip
Greens |
1
cup cooked |
28.8 |
0.09 |
3.8 |
2.3 |
good |
| Cod |
4
oz-wt |
119.1 |
0.32 |
13.3 |
2.0 |
good |
| Winter
Squash |
1
cup baked |
75.8 |
0.19 |
7.9 |
1.9 |
good |
| Brussels
Sprouts |
1
cup raw |
37.8 |
0.09 |
3.8 |
1.8 |
good |
| Raspberries |
1
cup |
64.0 |
0.15 |
6.2 |
1.8 |
good |
| Miso |
1
tbs |
34.2 |
0.08 |
3.3 |
1.8 |
good |
| Green
Beans |
1
cup raw |
31.0 |
0.07 |
2.9 |
1.7 |
good |
| Tuna |
4
oz-wt |
157.6 |
0.33 |
13.8 |
1.6 |
good |
| Strawberries |
1
cup |
46.1 |
0.09 |
3.8 |
1.5 |
good |
World's
Healthiest
Foods Rating |
Rule |
| excellent |
DV>=75%
OR
Density>=7.6 AND DV>=10% |
| very
good |
DV>=50%
OR
Density>=3.4 AND DV>=5% |
| good |
DV>=25%
OR
Density>=1.5 AND DV>=2.5% |
What are current public health recommendations for
omega-3 fatty acids?
In 2002, the Institute of Medicine at the National Academy of Sciences issued
Adequate Intake (AI) levels for linolenic acid, the initial building block for
all omega-3 fatty acids found in the body. For male teenagers and adult men, 1.6
grams per day were recommended, For female teenagers and adult women, the
recommended amount was 1.1 grams per day. These guidelines do not seem as
well-matched to the existing health research on omega-3 fatty acids as
guidelines issued by the Workshop on the Essentiality of and Recommended Dietary
Intakes (RDI) for Omega-6 and Omega-3 Fatty Acids in 1999 sponsored by the
National Institutes of Health (NIH). This panel of experts recommended that
people consume at least 2% of their total daily calories as omega-3 fats. To
meet this recommendation, a person consuming 2000 calories per day should eat
sufficient omega-3-rich foods to provide at least 4 grams of omega-3 fatty
acids.
This goal can be easily met by adding just two foods to your diet: flax seeds and wild-caught
salmon. Two tablespoons of flaxseeds contain 3.5 grams of omega-3 fats, while a
4 ounce piece of salmon contains 1.5 grams of omega 3 fats. There's research
evidence showing that two servings of non-fried fish per week—especially salmon,
tuna, and halibut—can be enough to significantly increase the level of omega-3
fatty acids in your blood (including the level of both EPA and DHA).
Vegans and vegetarians relying on ALA as their only source of omega-3 fatty
acids should increase their consumption of ALA-rich foods accordingly to ensure
sufficient production its important derivatives, EPA and DHA.
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