My Oh My Omega

Fatty acids are responsible for so many important functions in the body. Here we will discuss the two important omega-3 and omega-6 fatty acids. Fun fact they are called omega-3 and omega-6 because of the placement of the first double bond on carbon atoms 3 and 6 respectively from the methyl end. Omega-3 are structural pieces of phospholipids which are an important make up of the cell membrane. Omega-3 and omega-6s are used to also make signaling molecules called eicosanoids, having many functions including the cardiovascular, endocrine, and immune system. 

There are three types of Omega-3s

• ALA

• EPA 

• DHA

ALA can only be obtained through diet. Consumption of ALA may decrease cancer rates by activating PPAR-γ, which regulates a lot of functions including metabolism and downregulating COX-2 which is an enzyme involved in the inflammatory process. ALA can convert to EPA and DHA, but only 5% of ALA is converted to EPA and only 1% into DHA. 

Omega-3 and Omega-6

Omega-3 and omega-6 compete for the creation of eicosanoids. The more omega-6 is involved with eicosanoids the more so it is involved with inflammation. Which is why it is important for omega-3 and omega-6 to stay in balance within the body. Furthermore too much omega-6 leaves the body with less enzymes to help convert ALA to EPA and DHA. An ideal ratio is still being debated but research suggests humans originally had a 1:1 ratio of omega-6 to omega-3. Benefits can still be seen at ratios of 4:1. With the modern Western diet these levels can be vastly increased to 16.7:1. The body’s ability to convert ALA into EPA and DHA decreases with age. 

Supplementation of DHA

Omega-3 from fish may be important for keeping the brain from deteriorating. Vegans are typically deficient in EPA and DHA. It used to be that the health impacts of this is unclear. But more research studies and physicians are finding that it is important for vegans to supplement with DHA and EPA. DHA and EPA are important in regulating inflammation in the brain and protecting its integrity. It has been shown that vegetarians have lower risk of all cause mortality but higher risk of neurological diseases- dementia and stroke possible due to lack of DHA. When DHA is present neuroprotectin D1 supply is enhanced which protects the brain from oxidative stress. Dr. Miahcel Greger recommends vegans take a EPA DHA supplement of 250mg a day. Just as fish get their DHA from algae, so can we! DHA supplements sourced from algae will also likely be less polluted than from fish. 

Vegan Food Rich in Omega-3s 

• Flaxseed 

• Chia Seeds 

• Hemp Seeds

• Walnuts

• Canola Oil

• Tofu