For the last hundred years or so, many western
diets have been severely deficient in EFAs, which include omega-3 fatty acids,
omega-6 fatty acids, and omega-9 fatty acids. These acids are also called
polyunsaturated fatty acids, differing from saturated fat and trans fat.
Among the three polyunsaturated fatty acids, omega-3 is the most difficult
to get. While omega-6 fatty acids are included in most cooking oils, omega-3
fatty acids are found primarily in fish and in only a few vegetarian sources.
Those concerned with toxins in fish might consider fish-oil supplements
or vegetarian sources like flaxseed. Fish oil and flaxseed differ, however,
in the particular EFAs they include. While fish oils contain DHA and EPA,
the more “active” and important fatty acids, flaxseed contains
only ALA. Though ALA can be converted by the body into DHA and EPA, the
conversion rate is extremely slow and nonexistent in certain individuals.
As a general rule, women convert ALA more effectively than men.
Regardless of the source, omega-3 fatty acids play a number of vital roles,
including the prevention of heart disease and high blood pressure. Omega-3
fatty acids help prevent blood clots from forming and also keep arteries
flexible, improving heart function and blood flow, while reducing angina
and arrhythmia. Studies have also shown that regular consumption of omega-3
fatty acids, particularly those found in fish oil, dramatically reduce
risk of sudden heart failure.
Omega-3s have also been shown to reduce risk of certain cancers, including
breast, colon, and prostate cancers. In addition, their inflammation-fighting
action reduces symptoms of rheumatoid arthritis, Raynaud’s disease,
and Crohn’s disease. DHA, among the acids unique to fish oil, has
been demonstrated to improve cognitive function by increasing neural conduction
speed, allowing information to travel quickly from one part of the brain
to another. Preliminary findings have indicated that omega-3 fatty acids
might serve as a treatment for bipolar disorder and schizophrenia. Some
scientists have even suggested that the rising tide of depression in the
United States is due primarily to our increasingly fish-poor diet.
The fatty acids in flaxseed are particularly helpful in alleviating certain
skin conditions, including sunburn, eczema, psoriasis, and acne.
Fatty acids in fish and in flaxseed are also necessary for optimal sperm
motility, making either source of omega-3 fatty acids a potential treatment
for male infertility.
