By Colette Lahoz
Omega-3 Polyunsaturated Fatty Acid
It is well recognized by nutritionists and others in the health care profession that the average person does not meet the recommended intake of dietary polyunsaturated fatty acids. This is especially true in developed nations.
Recently, there has been a lot of interest and publicity surrounding the beneficial role of omega-3 polyunsaturated fatty acids in human health and disease prevention. Much of this interest comes from medical studies suggesting that increased consumption of omega-3 is often associated with decreased mortality from cardiovascular disease.
Enzyme Competition
Linoleic acid is the major omega-6 polyunsaturated fatty acid that is not synthesized in the body. Vegetable oils are the main dietary source of omega-6. Linoleic acid is converted to other longer chain unsaturated fatty acids of the omega-6 series, such as arachidonic acid (AA), through the action of the elongase-desaturase enzyme.
Alpha-linolenic acid (found in flaxseed oil and fish oil) is the starting material for the biosynthesis of omega-3 series. It is converted to longer chain unsaturated fatty acids of the omega-3 series, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), via the action of the same elongase/desaturase enzyme system. Since the omega-6 and omega-3 series compete for the same enzymes, the conversions to the longer chain polyunsaturated fatty acid are affected directly by the dietary levels of linoleic acid and alpha-linoleic acid. Essentially, higher concentrations of linoleic acid will inhibit the conversion of alpha-linolenic to EPA and DHA, while small quantities of alpha-linolenic acid will inhibit the conversion of linoleic acid to AA.
Understanding Eicosanoids
In various tissues the conversion of the polyunsaturated fatty acids of the omega-6 and omega-3 fatty acids occurs through the action of a cyclooxygenase/lipoxygenase enzyme system, resulting in the formation of compounds called eicosanoids. These compounds are very short acting, hormone-like substances that produce powerful physiological action. Like hormones, eicosanoids can elicit either an adverse effect or a favorable effect on key cellular functions, and play a critical role in the pathogenesis of chronic diseases, including inflammation, arthritis, and diseases of the cardiovascular system. Because of enzyme competition, concentrations of the omega-6 and omega-3 play a critical role in the production of specific types of eicosanoids.
Good and Bad Eicosanoids
Not all eicosanoids are the same. Generally, the eicosanoids formed from omega-6 have been shown to produce an adverse physiological effect, promoting inflammation, inducing vasoconstriction, and increasing platelet-platelet interactions. Research shows that the omega-3 series eicosanoids produce a more favorable effect, inhibiting platelet-platelet interactions, producing a vasodilation effect, and reducing inflammation. Through the proper selection of dietary sources of these essential fatty acids, one can influence the formation of these very important eicosanoids.
Omega-3 Sources
As mentioned earlier, the predominant omega-3 polyunsaturated fatty acids is alpha-linolenic acid, present in certain vegetable oils, nuts, and leafy vegetables. Fish and marine plants are the main source of the other two omega-3s, EPA and DHA. The efficiency of the conversion of alpha-linolenic acid to EPA and DHA is very limited (only about four to five percent). High levels of all three forms of omega-3 in the diet is considered most helpful in deriving the maximum health benefits of essential fatty acids.
It is well recognized by nutritionists and others in the health care profession that the average person does not meet the recommended intake of dietary polyunsaturated fatty acids. This is especially true in developed nations.
Based on a large body of scientific evidence, it is generally recommended that dietary levels of the omega-6 be lowered to less than 6 gm/day, while increasing the levels of omega-3 (alpha-linolenic, EPA and DHA to 3 gm/day. The suggestion to increase fish consumption in order to increase levels of EPA and DHA may have some limitations, since seafood is not consumed in many countries on a regular basis, either because of lack of availability or dietary preferences. However, a high supply of alpha-linolenic through the selection of appropriate vegetables, certain seeds and nuts or through foods enriched with alpha-linolenic may allow an adequate production of omega-3 series polyunsaturated fatty acids in the diets.
There is a unique opportunity in the food processing industry to provide fortified foods enriched with these essential polyunsaturated fatty acids. This would benefit populations known to have a high risk for cardiovascular disease.
Continued after links...The Flaxseed Solution
The health benefits of flaxseed are well documented in several peer reviewed scientific journals. These health benefits have been attributed to the high levels of omega-3 polyunsaturated fatty acids as well as the role and composition of fiber and the presence of lignans (phytoestrogens) in flaxseed. Flax is mainly used either as milled flax or as flax oil—both forms offer health benefits to varying degrees.
The health benefits of using sprouted seed products have been well known for centuries and references to its use have been cited in Ayurvedic, Sanskrit and Chinese literature. Sprouting is beneficial because it improves the nutritional value of the seed.
While freshly sprouted flaxseed may not always be practical, an excellent alternative is sprouted flaxseed powder. Sprouted flaxseed has advantages over un-sprouted seed, including higher levels of omega-3, enzymes, vitamin B12, and folic acid as well as increased levels of vitamins C and E, which also contribute to a longer shelf life. Sprouted seed has beneficial lignans in similar quantities to those present in the un-sprouted flaxseed.
Colette Lahoz
S. Colet Lahoz is the founder and director of the East West Clinics in Minnesota. A practitioner of traditional Chinese medicine and a registered nurse, she is also the author of Conquering Yeast Infections the Non-Drug Solution.
