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Naturopath
"I've heard so many contradictory things about omega 3 fats. Some studies claim that they help with pretty much everything, while others claim that they don't actually do anything. What is true now?"
Well, proper nutrition doesn't just mean counting calories, it also means being well informed. Because nutrition is an important thing - it affects gene function, hormones, the immune system and gut flora. It literally controls pretty much every function in your body. This is especially true for omega 3 fatty acids, such as those found in wild-caught fish, flaxseed and walnuts.
These fatty acids play an important role in cognitive processes (such as learning), vision development, immune system strength, fighting inflammation, pregnancy, brain health, prevention of Alzheimer's disease, heart disease, cancer, mental illness and so on. They affect every single cell membrane in your body.
Not consuming sufficient amounts of these important fatty acids can therefore have a profound effect on your health.
Omega-3 and omega-6 fatty acids are two main types of polyunsaturated fatty acids.
The human body is able to produce all the fatty acids it needs itself, with the exception of linoleic acid (LA), an omega-6 fatty acid, and alpha-linolenic acid (ALA), an omega-3 fatty acid. These must be obtained from food and are therefore referred to as "essential fatty acids". Both fatty acids are required for growth and regeneration processes and serve as the basis for the production of other fatty acids (e.g. arachidonic acid (AA) from linoleic acid). In addition, the body has only a limited ability to produce the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). For this reason, it is recommended that these are also taken in with food. ALA and LA are found in vegetable and seed oils. The LA content is usually much higher than ALA. Rapeseed oil and walnut oil, on the other hand, are rich in ALA. EPA and DHA are found in oily fish. The need for AA can be covered by animal foods such as meat and egg yolk.
Both omega-3 and omega-6 fatty acids are important components in the construction of cell membranes and precursors of many other substances in the body. These include some that are involved in the regulation of blood pressure and inflammatory reactions in the body. More and more studies are showing that omega-3 fatty acids can protect against fatal heart disease. In fact, a recent and extremely comprehensive review of 19 studies from 16 countries (and involving 45,637 participants) on omega-3 fats found that those subjects with the highest levels of omega-3 in their blood had a lower risk of heart attack. They also have anti-inflammatory properties, which are useful for heart attacks and other illnesses. Scientists are also increasingly looking at the role that omega-3 fatty acids play in the prevention of diabetes and certain cancers.
The University of Colorado points out that the right balance between omega-3 and omega-6 fatty acids - which is about two to four times as much omega-6 as omega-3 - promotes your health. Too much omega-6 and too little omega-3, on the other hand, contributes to the development of various diseases.
The ratio of omega-6 to omega-3 is now a proven marker for long-term health. Low levels of omega-3 in cells compared to omega-6 are associated with chronic diseases such as cardiovascular disease, depression, dementia, developmental disorders of the nervous system and inflammatory diseases such as osteoarthritis and asthma.
A good balance of omega-6 and omega-3 fatty acids can only be achieved through food, as the body cannot produce these essential fatty acids itself. In addition, these fatty acids require the most energy as they are involved in many processes in the body. So if we only take in a small amount of omega-3, we run the risk of developing deficiency symptoms very quickly.
Our dramatically changing lifestyles, including the types of food we consume, have led to a significant change in our intake of omega-3 and omega-6. Our ancestors did not eat omega-6 fats because human evolution took place in an environment where marine and wild animals were the main source of fat intake. As hunter-gatherers, our ancestors did not eat germ oils. They certainly didn't eat French fries, doughnuts or the millions of industrial food products that contain these oils, which cause and exacerbate inflammation, thereby promoting just about every disease and also making us fat. Ever since humans have cultivated grains such as wheat, rice and barley, these foods have not only dominated our diet, but we also feed them to the animals we eat. Every week, around 700 g of soy meal is used for each German to feed animals. Given the high proportion of omega-6 fatty acids in soybean oil (over 50%), this concentrated feed alone is already a major source of omega-6 in our daily diet. Grains are naturally high in omega-6, which we consume instead of omega-3 rich foods such as green vegetables, fish, seafood and pasture-raised meat. Added to this are sunflower oil (64%), corn kernel oil (52%) and soybean oil (51%) with correspondingly high levels of omega-6, which are used in many industrially produced foods.
What exactly is the problem with this omega-6-rich diet? Omega-6 and omega-3 fats use the same proteins and biochemical processes to convert into substances that are useful for the body. If one group of fatty acids dominates, it "sucks" all resources (enzymes and micronutrients) and thus occupies all conversion capacities. In this way, they influence the by-products that are formed. As a result of excessive omega-6 levels, the inflammatory reaction is first and foremost dysregulated. Omega-6 and omega-3 fatty acids are the precursors for hormone-like substances (called eicosanoids) that control the body's inflammatory response. The ratio of these two types determines the ability to respond well or poorly to inflammation. In addition, the content of omega-6 and omega-3 in the cell membrane determines the structure of the cell and its ability to communicate, replicate and build organ structure, blood vessels and the central nervous system.
Omega-6 fatty acids inevitably convert to arachidonic acid (AA) via several intermediate steps. Arachidonic acid is the precursor of the pro-inflammatory eicosanoid. A high level of omega-6 in the diet means that the conversion processes of omega-6 and omega-3 fatty acids are limited to the formation of arachidonic acid. This leads to increased inflammatory reactions. Sufficient omega-3 in the diet leads to a preferential conversion of short-chain, plant-based omega-3 fats to long-chain EPA and DHA fats. The conversion of omega-6 to AA is therefore halted.
Despite the general bad reputation of omega-6, these fats along with omega-3 fatty acids are extremely beneficial in reducing inflammation and promoting healthy cells. Gamma-linolenic acid (GLA) is a "good" omega-6 fatty acid that is converted to dihomo-gamma-linolenic acid (DGLA) before it becomes AA. At this critical point, it is decided whether DGLA is converted into AA or into its own eicosanoid, which has an anti-inflammatory effect. A more balanced intake of omega-6 compared to omega-3 prevents the conversion of DGLA into AA and thus promotes a balanced, healthy ratio of both omega families and the overproduction of pro-inflammatory AA.
Conversely, the unfavorable ratio between omega-6 and omega-3 fatty acids in today's Western diet increases the risk of the following diseases and disorders:
Chronic disease will increase as we move away from our ancestral diet of omega-3-rich protein (from grass-fed wild animals and wild-caught fish), a healthy omega-3 to omega-6 ratio, and the consumption of primarily plant-derived foods.
Unfortunately, this has been the case ever since the big food companies took over our taste buds and our biology.
But there is hope.
Science shows that if you eat the right fats, you can lose weight, reduce inflammation and effectively combat heart disease, type II diabetes and many other chronic conditions that plague us. You can take control of your health, with your very next meal!
One of the things you need to do is to adjust your eating habits. Focus on healthy fats that balance your hormones and biochemistry and allow you to fight cravings, lose weight and avoid disease without effort. The knowledge you gain from this guide can be of great benefit to you. Below you will learn more about different fatty acids, causes, symptoms, how to combat omega-3 deficiency and the health benefits of omega-3 fatty acids.
DHA is a polyunsaturated fatty acid and has countless functions. It helps to maintain vision, as well as heart and brain function. DHA also has a positive effect on the immune system and can lower blood pressure and heart rate. High levels of DHA can also be found in the cell membranes of the photoreceptors of the eye retina, where DHA is important for normal development and function. DHA is also found in sperm, skin, blood, immune system cells, skeletal and heart muscle. Docosahexaenoic acid also has important metabolic functions. As a component of phospholipids, it plays an important role in cell membranes, which are responsible for the permeability of substances such as water and gases through the membrane. Docosahexaenoic acid is found in particular in the brain and the retina.
97% of the brain's omega-3 fatty acids are from DHA
93% of the omega-3 fatty acids in the retina are from DHA
DHA in breast milk
Mammary gland tissue can synthesize docosahexaenoic acid (DHA) itself, which is why it is contained in breast milk. The infant needs this to build up the relatively large human brain. The liver can also synthesize DHA, but only in small quantities. It is therefore important to consume enough omega-3 fatty acids during pregnancy and while breastfeeding. Omega-3 docosahexaenoic acid (DHA) is an important component of breast milk and supports the neurological development of the fetus. Accordingly, studies show that women with a higher proportion of omega-3 fats, especially DHA, are less susceptible to postnatal depression.
The starting substance EPA contributes to the formation of DHA and is a polyunsaturated fatty acid.
EPA is involved in the following processes in the organism:
A lack of omega-3 inevitably leads to a lack of important long-chain fatty acids. Any nutrient deficiency can have a negative impact on health. However, a lack of omega-3 fatty acids causes the most symptoms compared to other deficiencies.
Given the importance of a balanced ratio between omega-6 and omega-3, a lack of omega-3 leads to major health risks and diseases. In this paragraph we explain the main symptoms of omega-3 deficiency and the underlying causes. In the next paragraph, we will then focus on how a healthy level can be achieved through a balanced diet and supplements.
Many symptoms indicate a lack of fatty acids. Consider how important omega-3 fatty acids are for healthy organ function. So it's no wonder that a deficiency not only damages the body, but also the skin, hair and nails. A low level of omega-3 fatty acids is reflected in easily recognizable physical symptoms. The brain also suffers from a deficiency, as it needs omega-3 for optimally functioning neurotransmitters (chemical messengers).
If you have two or more of these symptoms, you are probably suffering from an omega-3 deficiency. Deficiency symptoms can usually be reversed by a change in diet and lifestyle, the first step being to review your own eating habits. However, remember that not everyone has the same need or ability to digest these fatty acids adequately. Supplementing with a combination of omega-3 and anti-inflammatory omega-6 GLA may benefit those who cannot get enough fatty acids from their diet due to higher requirements, pre-existing conditions or difficulty digesting fat.
If you are convinced that you are taking in enough omega-3, but still notice symptoms of a deficiency, you should have an omega-3 test carried out. There are simple test methods that only require you to prick your finger. As a result, you will receive a full report including fatty acid profile, key biomarkers and recommendations on how to strengthen your profile. The recommendations are based on scientifically proven indicators for long-term health maintenance.
Until you know your personal omega-3 level, you cannot make the necessary changes to your diet or determine the correct dose for a supplement. You are depriving yourself of the opportunity to enjoy all the benefits of a balanced omega-3 level. It is also possible that you are taking in more omega-3 than you need. There is no danger if you consume a little more omega-3 than recommended. However, a test could tell you whether you particularly need a certain omega-3 fatty acid. This will enable you to choose the right food or supplement. (Such a self-test is also available from Herbano for Germany and Austria).
An omega-3 deficiency is often only associated with poor eating habits. However, the causes are usually more complex, as other circumstances can also cause a deficiency. Due to our modern lifestyle, we have adopted eating habits that contain few omega-3-rich foods. Some habits also mean that we are no longer able to convert omega-3 fatty acids into good long-chain EPA and DHA. Fortunately, there are several ways to reverse and prevent deficiency symptoms.
Our body is generally good at managing nutrients. This function is particularly beneficial when the intake of nutrients from food is limited. However, omega-3 is required in such high quantities that the body cannot compensate for a low intake for long. The important long-chain omega-3 fatty acids EPA and DHA are mainly found in fish and seafood. So if you don't eat oily fish at least once or twice a week, you are probably suffering from an omega-3 deficiency. Vegetarians and vegans in particular often have too low a level of omega-3 fatty acids.
Various enzymes are needed to convert short-chain fatty acids into long-chain fatty acids. These enzymes require vitamins and minerals (including zinc, vitamin B6 and magnesium) to perform their function. Anything that hinders this process before the conversion of fatty acids has taken place (for example, depletion of vitamin and mineral stores) can lead to problems with omega-3 metabolism.
However, the ability to convert short-chain fatty acids into long-chain fatty acids does not only depend on diet or lifestyle. Genetic factors also influence this process. Some people simply do not have the ability to produce enough EPA, even if they have sufficient enzymes for this process. People with eczema or developmental disorders of the nervous system such as ADHD often have difficulty converting and are therefore more likely to be deficient in important long-chain fatty acids.
During an illness, the need for long-chain omega-3 EPA increases. For example, the body will use EPA during an immune response or in response to inflammation, which depletes stores. Someone who has to fight a cold or suffers from an inflammatory disease such as psoriasis therefore usually has a higher need for long-chain fatty acids.
To prevent or correct omega-3 deficiency symptoms, we strongly recommend eating more foods that increase omega-3 levels. At the same time, minimize or avoid foods or lifestyle factors that inhibit omega-3 metabolism. Food supplements also help to correct an omega-3 deficiency and associated symptoms.
So, to get and stay healthy, you should eat high quality fat at every meal. The right fats improve your skin texture as well as your hair and fingernails, but also your mood. They protect against type II diabetes, dementia, cancer and inflammation.
You should therefore eat more of the following foods:
Oily fish is the main source of EPA and DHA, healthy, long-chain omega-3 fatty acids that the body urgently needs. The recommendation is to eat oily fish twice a week for an optimal supply. Smaller fish are preferable to larger fish as they are further down the food chain and less contaminated with pollutants such as methylmercury, polychlorinated biphenyls (PCBs) and dioxins. When larger fish eat smaller fish, pollutants from smaller fish accumulate in the larger fish. For this reason, you should only eat larger fish such as tuna or swordfish once every two weeks. Pregnant women should limit their consumption of these types of fish even further.
Although only a small proportion of these short-chain fatty acids are converted into health-promoting long-chain fatty acids, these fats are still beneficial. They provide you with other nutrients such as zinc, iron, magnesium and vitamin E. As a vegetarian or vegan, you benefit from omega-3 added to seed oils and can thus cover your requirements. Of the vegetable oils, linseed oil contains particularly high levels of omega-3 alpha-linolenic acid (56-71%). However, this "vegetable" omega-3 fatty acid can only be converted into the important omega-3 fatty acids EPA and DHA to a limited extent. Stearidonic acid in Echium seed oil converts best of all vegetable fats to EPA in the body, as it undergoes fewer steps before converting to EPA and DHA. Echium is ideal for vegetarians and vegans who want to increase their levels of long-chain omega-3 fatty acids. Algae is also a good source of omega-3 for vegans and vegetarians and contains EPA and DHA.
Several foods and lifestyle factors can reduce the conversion of fatty acids and unbalance the ratio of different fats. Therefore, it is important that you avoid these foods or lifestyles to maintain healthy omega-3 levels in the body. Lifestyle and dietary factors that inhibit or disrupt the body's natural ability to produce long-chain omega-3 fatty acids include stress, diabetes and viral infections.
Above all, avoid refined foods such as cookies and other sweets, as they not only contain refined carbohydrates that rob your body of nutrients during digestion, but also contain unhealthy heat-treated refined trans fats (e.g. corn oil). These oils can have a devastating effect on fatty acids and promote inflammation in the body.
If you are experiencing any of the symptoms of omega-3 deficiency, do not eat fish or feel that you have a particularly high need for omega-3 fatty acids, you can alleviate your symptoms and improve your overall health by taking a supplement containing concentrated fish oil.
Supplementing with concentrated omega-3 fish oil is an easy way to consume high doses of omega-3 fatty acids without having to worry about fish contaminants, as these fish oils can be purified. Supplementing with 500-1000 mg of omega-3 EPA and DHA per day can lead to better hydration of skin, hair and nails within a few weeks. For neurological symptoms such as anxiety, taking 1000 mg of EPA for three to six months can bring noticeable improvements. Take omega-3 supplements on a long-term basis. This is the best way to prevent a deficiency.
As a vegetarian and vegan, you have an increased risk of omega-3 deficiency. Use echium seed oil, which contains a balanced ratio of omega-3, -6 and -9 fatty acids. Vegetable algae oil is also suitable. The content of important omega-3 fatty acids SDA and ALA is significantly higher than in other vegetable oils such as linseed oil. This leads to a 60 percent increase in EPA levels (compared to other oils).
Can't we just eat more fish to get enough omega-3? Ideally, we should be able to meet our needs with fish. It would be great if we could get all our nutrients directly from food. However, our modern lifestyles make this almost impossible: factory farming, lower calorie consumption, nutrient-poor foods, increased nutrient requirements due to stress and pollution - the list goes on and on. Below we discuss the best sources of omega-3.
The body needs the key active anti-inflammatory ingredient, omega-3 EPA, to regulate many processes such as immune health and brain function. The need for this is enormous. To find the right dose, you need to know the amount of omega-3 it contains, as the proportion varies considerably in different types of fish.
The meat of oily fish such as sardines, salmon and mackerel contains plenty of long-chain omega-3 fatty acids EPA and DHA. Two portions per week are sufficient to cover the daily requirement of around 500 mg omega-3. Eating cod, haddock or plaice ("white" fish) does not have the same benefits, as these fish store omega-3 fatty acids in the liver, which is removed during processing.
While canned tuna is often a popular choice among fish eaters, most of the fat is removed during the canning process. This means that only a few long-chain fatty acids are left, but the content of undesirable contaminants remains unchanged. This fact does not seem to be widely known, as most people think they eat enough fish. However, the majority of the population does not eat enough oily fish to meet their nutritional needs.
You can only meet your omega-3 needs by eating oily fish such as mackerel, herring and salmon. Two portions a week provide the daily dose needed to maintain general health. However, this dose is not sufficient for therapeutic purposes.
Increased fish consumption can offer health benefits. However, there are serious concerns about the consumption of fish and seafood due to pollutants such as methylmercury, dioxins and polychlorinated biphenyls (PCBs). These pollutants all come from industrial processing. Fish higher up the food chain are generally more contaminated with pollutants. Larger fish such as spearfish (marlin), swordfish and tuna are increasingly unsuitable for consumption. High levels of contaminants in larger fish significantly limit our consumption.
Fish also contains vitamin A, a fat-soluble vitamin that is stored in the body. High levels of vitamin A are toxic and have been linked to liver damage. Purified oils do not contain vitamin A. This allows you to consume large amounts of omega-3 without worrying about the toxic side effects of vitamin A. This is especially true for pregnant women, as excessive levels of vitamin A can lead to defects in the unborn child.
When choosing a fish oil supplement, it is important to note that some are more contaminated with harmful substances than others. Only truly purified oils contain no harmful substances. Fish oil obtained from larger fish such as salmon is generally more contaminated with harmful substances. Therefore, the oil should ideally come from fish that are far down the food chain, such as anchovies. Small, short-lived fish have also proven to be more sustainable.
A food supplement should always complement a balanced diet. So taking an omega-3 fish oil should be in addition to eating small oily fish once or twice a week. Some people can meet their needs to maintain good health with two portions of oily fish per week. Others may have a higher requirement and need an additional supplement.
Food supplements are also suitable for all those who cannot or do not want to eat oily fish once or twice a week, as well as for all those who suffer from increased inflammation. Inflammation is a major component of conditions such as osteoarthritis, cardiovascular disease and eczema. Many other symptoms can indicate low omega-3 levels and in particular a lack of EPA: for example, depression, sleep disorders and anxiety. Processed foods and farmed meat and fish contain fatty acids that can upset the delicate ratio of omega-6 to omega-3. Therefore, someone who consumes such foods will have an increased need for omega-3 from fish to balance inflammation in the body.
Omega-3 fatty acids have a positive effect on a whole range of risk factors for heart disease.
Recent research suggests that oily fish and other omega-3 rich foods - including those from plant sources - can reduce the risk of fatal heart attacks (myocardial infarction) by ten percent. Taken AFTER a heart attack, omega-3 fatty acids significantly improve the chances of survival.
A large study found that heart attack survivors who took one gram of omega-3 a day for three years were 50 percent less likely to die of sudden cardiac death. Another placebo-controlled study provided evidence that high-dose omega-3 supplements help the heart to recover after a heart attack.
A total of 360 heart attack patients were divided into two groups. The treatment group received four grams of Lovaza, a prescription omega-3 fish oil, every day. The placebo group received corn oil. After six months, the treatment group showed a 5.6 percent reduction in scarring of the undamaged heart muscle.
The hearts of the test subjects were better able to pump blood through the body compared to the control group. That being said, it should be mentioned that corn oil is a terrible placebo. Normally, placebos are completely inactive - like water. However, corn oil is a harmful, industrially processed, genetically modified oil that contains omega-6 fatty acids, which have a negative effect on heart health.
Inflammation is extremely important. This enables our body to fight infections and repair damage.
Sometimes, however, the inflammation persists over a longer period of time, without any infection or injury. Then we speak of chronic (long-lasting) inflammation.
We know that chronic inflammation contributes to the development of almost all chronic diseases in the Western world, including heart disease and cancer.
Omega-3 fatty acids can reduce the production of molecules and substances involved in inflammatory reactions (e.g. pro-inflammatory eicosanoids and cytokines).
Studies consistently show a link between higher omega-3 levels and reduced inflammation.
Omega-3 can reduce chronic inflammation, which leads to the development of heart disease, cancer and various other diseases such as osteoporosis and osteoarthritis.
Osteoporosis and osteoarthritis are two common diseases that affect the body's skeletal system.
Studies suggest that omega-3 improves bone strength by increasing the amount of calcium in the bones. This should lead to a reduced risk of osteoporosis.
Omega-3 can also help with osteoarthritis. Patients who regularly took omega-3 supplements reported less pain in their joints and improved grip strength.
Omega-3 can improve bone strength and joint health. This should lead to a reduced risk of osteoporosis and osteoarthritis.
Omega-3 is essential for a child's neurological development and early vision. However, a common diet in the western world is significantly lacking in this important nutrient. The inadequate supply of omega-3 fatty acids in the diet is exacerbated by the fact that pregnant women's stores are further depleted because the unborn child uses omega-3 fatty acids for the development of the nervous system.
Current scientific literature clearly shows that omega-3 fatty acids play a key role in a healthy pregnancy - and in the healthy development of your baby. The benefits of omega-3 fatty acids are obvious. Let's summarize the latest research findings. Omega-3...
Omega-3 is also needed after childbirth to produce breast milk. With each subsequent pregnancy, the mother's levels continue to fall. Studies confirm that supplementation with EPA and DHA has a positive effect on the visual and cognitive development of the unborn child. They also show that a higher omega-3 intake can reduce the risk of allergies in infancy.
Omega-3 fatty acids have a positive influence on the pregnancy itself. A higher intake of EPA and DHA could prevent premature births, reduce the risk of pre-eclampsia and increase birth weight. A lack of omega-3 increases the mother's risk of depression. This may explain why postnatal depression occurs on average more frequently and earlier with each subsequent pregnancy.
Researchers now believe that omega-3 plays an important role in healthy eyes. DHA is naturally concentrated in the retina of the eye (the layer of tissue that lines the inside of the eye and holds the image produced by the lens) and is thought to promote healthy retinal function. And in fact, several studies, including one published in the February 2001 issue of the American Journal of Clinical Nutrition (AJCN), show that larger amounts of fish or omega-3 promote macular health. Studies have also shown that omega-3 can alleviate sicca (dry eye) syndrome, a chronic condition caused by decreased tear production or increased tear secretion.
The brain needs omega-3 throughout life: from the early developmental phase of cognitive abilities in the fetus to learning and memory processes as an adult. Brain cells with sufficient omega-3 in the cell membrane appear to be able to communicate better with other cells - a crucial factor for healthy brain function.
Some of the omega-3 that is absorbed by the body is broken down into molecules that perform important functions in the brain. Some reduce the body's inflammatory response, others play a role in protecting cells from the damaging effects of oxidative stress. Research confirms that the immune response and oxidative stress in the brain contribute to the development of Alzheimer's disease.
Omega-3 fatty acids protect against age-related mental decline and promote learning ability and memory performance in adults of all ages.
A lack of omega-3 can lead to an accelerated ageing process of the brain and causes it to shrink more quickly.
Numerous studies support the statement that seniors with higher omega-3 levels, especially DHA, have a significantly lower risk of developing dementia or Alzheimer's disease.
It also appears to be more beneficial for your own health to cover at least part of your omega-3 requirements through your diet and not rely entirely on supplements.
Surprisingly, the gray matter in the brain increases with the consumption of just one portion of fish per week.
A diet rich in fish, omega-3 fatty acids, fruit and vegetables reduces the risk of developing dementia or Alzheimer's disease.
Omega-3 against depression
The treatment of depression and other mental disorders continues to be a top priority for scientists. The call for non-pharmacological measures to improve symptoms is growing louder.
It has long been assumed that fish oil promotes mental health, but can research confirm this assumption?
A recent review of clinical trials concluded that taking fish oil supplements could improve depressive symptoms in people with depression, with effects comparable to those of antidepressants.
However, the greatest improvements in depressive symptoms were seen in patients who also took antidepressants. In addition, greater progress was achieved when the fish oil supplement contained higher doses of EPA.
It is not yet known how EPA and omega-3 alleviate depressive symptoms.
Some scientists suspect that these fatty acids are linked to serotonin receptors and influence serotonin levels. Others, however, believe that omega-3 fatty acids from fish oil improve depressive symptoms due to their anti-inflammatory properties.
Further test results suggest that fish oil also alleviates other mental disorders such as borderline personality disorder or bipolar disorder.
However, further qualified research is needed before clear recommendations can be made in this regard.
At a nutrition conference, Dr. Joseph Hibbeln, a specialist in nutritional neuroscience at the National Institute of Health (USA), presented some startling data on how omega-3 fats affect mental health.
Dr. Hibbeln said that soy and vegetable seed oils contain high amounts of pro-inflammatory linoleic acid, which triggers inflammation - and therefore disease. He noted that, at least in the U.S., 80 percent of the fats people consume are inflammation-causing omega-6 fats and only 20 percent of anti-inflammatory omega-3 eicosapentaenoic acid (EPA) is in the diet (probably even less in reality).
In Japan it is exactly the opposite: 80 percent of the fats consumed there are omega 3 fats or EPA and only 20 percent are omega 6 fats.
Over the last 100 years, we have seen a thousand-fold increase in soybean oil consumption. Between 10 and 20 percent of the calories we consume come from soybean oil instead of the omega-3 and other healthier fats we should be eating instead.
But there are other effects that are as dramatic as they are far-reaching. Current and rather frightening research results show, for example, that the murder rate in the UK has risen dramatically with the increased consumption of soybean oil containing linoleic acid.
The same thing happens in the USA, Australia, Canada and Argentina. Interestingly, mortality from homicide is significantly lower with frequent consumption of seafood - societies that consume more seafood have lower homicide rates.
Equally astonishing: a study published in the British Journal of Psychiatry gave one group of prison inmates the recommended daily intake of vitamins, minerals and omega-3 fats, while another group stuck to their regular diet and "normal" lifestyle. The first group had a lower rate of crime and violence towards other inmates.
In fact, the administration of vitamins and fish oil reduced the number of violent felonies among prisoners by 37 percent.
This claim makes sense when you consider that omega 3 fats have a major impact on our thinking and behavior. There are many more examples and a wealth of evidence that clearly shows that omega 3 is crucial for mood, mental function, metabolism and much more.
There are now countless books on the subject of omega 3 and other healthy fats. New research findings show how important they are for health, but also for weight loss. According to this, the motto "fatty food makes you fat" is outdated and has been replaced by a more precise understanding of the role of fats in the diet, which takes into account the essential function that the right fats have with regard to our health.
Attention deficit hyperactivity disorder (ADHD)
Of course, omega-3 deficiency also has negative effects on children. Young children with reading and writing difficulties, learning problems or attention deficit disorder (ADD) are often deficient in omega-3 fatty acids. However, when they consume more essential fatty acids, their dopamine levels increase (dopamine is a neurotransmitter that is essential for children's brain function). Controlled studies show that giving fish oil improves reading, spelling and even general behavior because the nervous system needs the fats in fish oil to function properly.
A systematic review of 52 studies of children with ADHD concluded that fish oil supplementation combined with an elimination diet is one of the nutritional interventions that most benefit ADHD patients.
In another study, children were given high doses of omega-3 fatty acids (up to 16 grams per day). The researchers found that the supplementation was well tolerated and led to significant improvements in inattention, hyperactivity and defiant behavior.
You need a lot of patience when treating a child with ADHD with omega-3 supplements.
It sometimes takes some time before the many improvements become noticeable.
One study found that after three months, no real changes had occurred. Only after six months were significant improvements observed in restlessness, aggression, academic performance, inattention, impulsivity and cooperation with adults.
1. what makes us fat is sugar, not fat. Sugar increases insulin production - the hormone that stimulates the formation of belly fat. Sugar also slows down the metabolism, makes us addicted and constantly hungry. Fat, on the other hand, speeds up the metabolism, combats hunger and increases fat burning.
In the era of low-fat diets, we were probably quite wrong about that
2 Dietary fats are a complex matter. There are saturated, monounsaturated, polyunsaturated and trans fats. And in each of these groups there are subgroups. Some fats are good, others are bad. So remember: eating right means having the right information.
3. low-fat diets are supposedly good for the heart, but this is not true. This is because low-fat diets are typically high in sugar. Eating less fat and more sugar or refined carbohydrates floods your body with insulin, triggers inflammation and promotes heart disease and many other health problems. When you eat a lot of sugar and refined carbohydrates, instead of protective HDL, your body produces dangerous LDL cholesterol particles that clog your arteries, as well as more harmful triglycerides. This is a dangerous combination that increases the risk of heart attacks.
4 Saturated fatty acids are not inherently bad. A review of all studies related to saturated fat published in the American Journal of Clinical Nutrition concluded that there is no direct link between saturated fat and heart disease. That's not to say you should eat spoonfuls of butter every day; but saturated fat is not the villain we once thought it was. It becomes a problem when we eat it with sugar and starch (flour, white rice, potatoes). This can be deadly.
So: No "sweet" fats!
5 Some fats are unhealthy. Trans fats and pro-inflammatory vegetable oils (soy, sunflower, canola oils, etc.) are "bad" fats that increase the damage caused by free radicals and create the ideal climate for inflammation. Unfortunately, these toxic oils are used in many restaurants because they are cheap and marketed as "good for the heart" or "low cholesterol".
6 We all need more omega 3 fats. Many people have a deficiency in this area, which is best addressed by eating wild or sustainably caught cold-water fish and free-range eggs. High quality fish oil is also recommended.
7. fat makes you slim: the right fats stimulate your cells to use insulin better. They also help you fight cravings, curb hunger in general and readjust your hormone production so that your body can burn fat better.
8. 60 percent of your brain consists of fat, primarily dehydroascorbic acid (DHA), which the cells need for communication. High quality omega 3 fats therefore improve cognitive performance and are good for memory and mood. Conversely, research shows that omega 3 deficiency promotes depression and anxiety as well as diseases such as Alzheimer's or bipolar disorder.
A holistic diet with high quality fat - low in refined carbohydrates, low on the glycemic index and rich in fiber - is the best medicine to keep you slim and healthy.
Sources (in English):
Keshavarz S. A., Mostafavi S. A., Akhondzadeh S., Mohammadi M. R., Hosseini S., Eshraghian M. R. et al. (2018, June). Omega-3 supplementation effects on body weight and depression among dieter women with co-morbidity of depression and obesity compared with the placebo: A randomized clinical trial. Clinical Nutrition ESPEN, 25:37-43, doi: 10.1016/j.clnesp.2018.03.001
Rupp, H., Wagner, D., Rupp, T., Schulte, L. M. & Maisch, B. (2004, November). Risk stratification by the "EPA+DHA level" and the "EPA/AA ratio" focus on anti-inflammatory and antiarrhythmogenic effects of long-chain omega-3 fatty acids. Herz, 29(7):673-85, doi: 10.1007/s00059-004-2602-4
Davidson, M. H. (2013, December). Omega-3 fatty acids: new insights into the pharmacology and biology of docosahexaenoic acid, docosapentaenoic acid, and eicosapentaenoic acid. Current Opinion in Lipidology, 24(6):467-74, doi: 10.1097/MOL.0000000000000019
Swanson, D., Block, R. & Mousa, S. A. (2012, January). Omega-3 Fatty Acids EPA and DHA: Health Benefits Throughout Life. Advances in Nutrition, 3(1): 1–7, doi: 10.3945/an.111.000893
ain, A. P., Aggarwal, K. K. & Zhang, P. Y. (2015). Omega-3 fatty acids and cardiovascular disease. European Review for Medical and Pharmacological Sciences, 19(3):441-5
Hooijmans, C. R., Pasker-de Jong, P. C,, de Vries, R. B. & Ritskes-Hoitinga, M. (2012). The effects of long-term omega-3 fatty acid supplementation on cognition and Alzheimer's pathology in animal models of Alzheimer's disease: a systematic review and meta-analysis. Journal of Alzheimer's Disease, 28(1):191-209, doi: 10.3233/JAD-2011-111217
Desnoyers M., Gillbert K., Madingou N., Gagné M. A., Daneault C., des Rosiers C. et al. (2018, May). A high omega-3 fatty acid diet rapidly changes the lipid composition of cardiac tissue and results in cardio-protection. Canadian Journal of Physiology and Pharmacology, doi: 10.1139/cjpp-2018-0043
CAo, Y., Lu, L., Liang, J., Liu, M., Li, X., Sun, R. et al. (2015, May). Omega-3 Fatty Acids and Primary and Secondary Prevention of Cardiovascular Disease. Cell Biochemistry and Biophysics, 72(1):77-81, doi: 10.1007/s12013-014-0407-5
Siscovick, D. S., Barringer, T. A., Fretts, A. M., Wu, J. H., Lichtenstein, A. H., Costello, R. B. et al. (2017, April). Omega-3 Polyunsaturated Fatty Acid (Fish Oil) Supplementation and the Prevention of Clinical Cardiovascular Disease: A Science Advisory From the American Heart Association. Circulation, 135(15):e867-e884, doi: 10.1161/CIR.0000000000000482
Calder P. C. (2010). Omega-3 fatty acids and inflammatory processes. Nutrients, 2(3), 355–374. https://doi.org/10.3390/nu2030355
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