Omega-3 fatty acids are found in a variety of sources including leafy greens, flaxseed oil and grasses which give you an omega-3 called Alpha-linolenic Acid. The problem is that alpha-linolenic acid must first go through a 3-step process of being converted to EPA before it can be used by our bodies as an anti-inflammatory agent. To complicate the issue, our bodies are not very good at transforming alpha-linolenic acid to EPA. So, much of the omega-3 that is ingested from vegetable and flaxseed sources is wasted due to the low conversion rates.

The benefit of getting your omega-3 from fish sources, is that they have already been converted to EPA by the fish. So, upon eating fish, you are getting a pure dose of EPA ready to be absorbed and used by your body. Simple, right? Fish really is the best source of omega-3 fatty acids, but, I’m afraid to say that it isn’t quite that easy.

What the “experts” on the Today show haven’t told you, is that the type of fish you are eating matters. For example, Floyd H. Chilton, Ph.D., in his book “Win the War Within,” explains that farmed salmon, which is available in every supermarket in the country, contains 700 milligrams of the beneficial anti-inflammatory omega-3 EPA. The bad news is, it also contains 1,306 milligrams of the inflammatory omega-6: arachidonic acid. Let me remind you that arachidonic acid isn’t bad for you, it is the ratio of arachidonic acid to EPA that is the difference. By eating farmed salmon you are actually eating twice as many omega-6 fatty acids as omega-3 fatty acids.

On the other hand, wild caught salmon contains only 303 mg of arachidonic acid which reverses the ratio to one omega-6 for every 2 omega-3 you are eating. He goes on to explain that the difference is what the fish are fed. Wild Salmon have a diet of omega-3 rich plankton while farm raised salmon eat mostly cheap corn feed rich in omega-6. Remember, you are what you eat. Fish eat omega-6, you eat fish, you get omega-6. Fish eat omega-3, you eat fish, you get omega-3.

Chilton also explains that buying only wild caught fish isn’t the solution either. Farmed rainbow trout contains 260 mg of EPA and only 25 mg of AA (arachidonic acid) while wild trout contains only 167 mg of EPA and 109 mg of AA. Science Daily magazine also discovered fish with high amounts of AA. Their story reads:

The researchers found that farmed tilapia contained only modest amounts of omega-3 fatty acids — less than half a gram per 100 grams of fish, similar to flounder and swordfish. Farmed salmon and trout, by contrast, had nearly 3 and 4 grams, respectively.

At the same time, the tilapia had much higher amounts of omega-6 acids generally and AA specifically than both salmon and trout. Ratios of long-chain omega-6 to long-chain omega-3, AA to EPA respectively, in tilapia averaged about 11:1, compared to much less than 1:1 (indicating more EPA than AA) in both salmon and trout.

So here you are, trying to eat right and feed your family healthy fish, and you end up making the problem worse by feeding them a ratio of AA to EPA of 11:1!!! So what do you do?

Chilton’s book is great if you are seriously interested in reducing inflammation in you or a family member. He explains in depth what foods to eat and what to stay away from. He provides menus, explanations, resources and a ton of other information.

Dr. David Seaman is a chiropractor that is serious about inflammation. For a more in-depth and technical read, try his article called “The Diet-induced Proinflammatory State: A Cause of Chronic Pain and Other Degenerative Diseases?” published in the Journal of Manipulative and Physiological Therapeutics.

And of course, you can always use Omega-3 supplements, stay away from peanut butter (4400mg of omega-6, trace amount of omega-3 in just 2 tbsp), high fructose corn syrup, vegetable oil (3264mg of omega-6 in one tbsp)and, well, pretty much anything made from corn. And let me know if you have any questions. Leave a comment or send me an email and I will respond as soon as possible. In part 3 i am going to explain the importance of taking your omega-3 with antioxidants. Until then, Live Happy. Live Healthy!

Omega-3 and omega-6 fatty acids are named after their chemical structure. Below are two diagrams of fatty acids:

While they look similar, there are huge differences both in structure and function. Both Omega 3 and 6 fatty acids are named for where the first double bond is located on the carbon chain. For example, on the left (arachidonic acid) the first double bond is located after the 6th carbon from the end. On the Right (EPA) the first double bond is located after the 3rd carbon from the end. Hence, omega-6 and omega-3 fatty acids. The real big difference, however, is what happens once these fatty acids are in your body.

You may have heard in the past that Omega-6 fatty acids are bad for you. Well, that isn’t really true. In fact, they are considered an essential fatty acid (meaning your body can not produce it and must be obtained through diet), play an important part in our bodies immune response, and a deficiency can cause “growth retardation, skin lesions, reproductive failure, fatty liver, and polydipsia” (Mahan 55).

We obtain omega-6 fatty acids in our diet by eating grains, vegetable oils, grain fed meats and dairy products. Once in our body, the omega-6 acids are transformed through a series of chemical reactions into a group of substances called eicosanoids which includes the sub groups: prostaglandins, thromboxanes and leukotrtienes. Together, these substances work in a variety of ways to promote blood clotting, vasodilatation and constriction which are important in an inflammatory response, and even are involved in ovarian and uterine function, bone metabolism, nerve and brain function and smooth muscle regulation (Champe 211-12). The reason Omega-6 acids have gotten a bad name is because the typical North American diet consumes way too many omega-6 acids and way too few omega-3 which acts almost as a counter to the omega-6 effects.

Omega-3 acids are natural anti-inflammatory substances. Also an essential fatty acid, some of the best sources are fish which provide us with the omega-3 acids EPA and DHA. These omega-3 fatty acids help counter act the omega-6 effects and help lower heart disease, thrombosis and inflammation. This is such an important concept, that the pharmaceutical industry has made billions of dollars and an enormous amount of drugs to do the exact same thing.

Over the counter drugs such as aspirin and Tylenol, and prescription drugs such as Celebrex and Vioxx (now off the market) inhibit the production of eicosanoids and their inflammatory effects. The problem with Vioxx was that it also inhibited the good effects of the omega-6 acids and caused people to have massive heart attacks. Possibly by blocking the smooth muscle regulation functions of eicosanoids which helps moderate heart function. A much safer and natural way to reduce inflammation in your body is to stay away from foods that contain omega-6 fatty acids and eat more foods with omega-3 fatty acids. There are also some great omega-3 fatty acid supplements out there. A ratio of one omega-3 for every one omega-6 you ingest is ideal, however, realistically if you can keep it to a ratio of one omega-3 for every 3 omega-6, you will be ahead of the game and feeling much better. In part 2 I am going to talk about sources of omega-6 and omega-3 fatty acids. I think what you see might surprise you, so be sure to come back. Your heart will thank you.

References:

Champe, Pamela C., Richard A. Harvey, and Denise R. Ferrier. Biochemistry. Philadelphia: Lippincott Williams & Wilkins, 2004.

Mahan, L. Kathleen, and Sylvia Escott-Stump. Krause’s Food and Nutrition Therapy. Philadelphia: Saunders, 2007.