Why We Need More Long Chain Omega-3s (EPA and DHA)
“Omega-3s (EPA and DHA) are the most Powerful Anti-Inflammatory Substances”
Alex Richardson, The Nutrition Nuggets (Podcast)
Omega-3 and -6 are essential fatty acids, meaning that they are important to human development, but the body cannot naturally produce them. Omega-9s are not considered essential fatty acids because they are produced by the body—but only if you get enough omega-3 and -6.
When we talk about omega 3 and 6 we need to be looking at the long chains, as it is the long-chain fatty acids that power the membrane and the basic building blocks of fat; fat helps give your body energy, protects your organs, supports cell growth, keeps cholesterol and blood pressure under control, and helps your body absorb vital nutrients.
Why is it important that we get the Omega 6:3 balance right?
According to Zinzino experts, We need Omega-3 and Omega-6 in our diet but a specific ratio of the two is the most crucial aspect – and 95% of people are at risk of an imbalance. Those who don’t take an Omega-3 supplement can be out of balance with a ratio of up to 25:1.
Studies show that we’re not consuming enough Omega-3’s on our diet. Science recommends a 3:1 balance between essential fatty acids Omega-6 and Omega-3.
In Western culture, this can be difficult as diets tend to be rich in Omega 6 fatty acids being vegetable oils, sunflower oil peanut butter, avocado, and margarine and less so in Omega 3 fatty acids: primarily fatty fish. An excess amount of Omega 6 fatty acids can cause inflammation and prevent Omega 3 fatty acids from being absorbed into the body.
Long Chain Omega 3 Fatty Acids:
affect how we eat, our ability to learn, behavior, and physical development.
The structure of our brain is made of 60% fat, it is the most fat-rich organ we have if you ignore its water content, and the most important fats for cell membrane structure is long-chain Omega 3 and 6 (it is the long-chain Omega 3 and 6 that are biologically essential).
We need long-chain EPA and DHA for the membrane of every cell in the brain and nerve cells in particular.
DHA plays a structural role in the brain, the building block of membranes.
EPA fatty acid plays a functional role in the body. It plays very little role in the structure of the brain, yet it is needed to make all kinds of regulatory substances.
DHA fatty acid is essential for vision: one-third of our Retina is made from DHA fatty acid and no other molecule can make this.
EPA and DHA can reduce arthritis symptoms: EPA and DHA work to reduce inflammation, which causes swelling and pain.
EPA and DHA come with other health benefits: They can help prevent heart attacks by making it harder for blood to clot. They help lower blood triglyceride levels and blood pressure.
Long-chain omega 3 fatty acids (EPA and DHA specifically) come from fatty fish such as Sardines, fish oils, flax seeds, chia seeds, flaxseed oil, and walnuts, so consuming more of these foods and less high Omega 6 foods is an immediate way to support a balanced Omega 3:6 ratio.
You can also consume a good quality fish oil, I use Zinzino fish oil. This is high-quality fish oil containing Vitamin D3 and polyphenols. You can also carry out a finger prick test which measures your Omega 3:6 ratio before taking Zinzino fish oil and then 6 months in from taking the oil daily, I have done so and seen a remarkable improvement in my Omega 3:6 balance and general health. If you are interested in Zinzino fish oil and blood test please contact me.
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