Sunday, May 17, 2009
Backlogged
Sadly, my schedule has proven to be a little to hectic for regular blogging. In an effort to avoid leaving my site a virtual ghost town, I am going to at least post about some research studies in that are new or intresting in the health field. Hopefully in the near future, I can reclaim some time to begin writing more indepth articles.
Thursday, April 9, 2009
Omega 3 Primer
Omega-3 fatty acids are critical nutrients for our general health, especially within the brain (more on that in upcoming articles).
They consist of long carbon chains that are polyunsaturated, meaning they have many double bonds. Omega-3 (also notated as N-3) is named so because of the location of the first double bond on the third carbon within the chain.
There are three types of omega-3 fatty acids that are commonly referred to and there is much confusion about the differences between them. All omega-3s are not created equal.
Many recent studies are beginning to link omega-3s to cognitive development and proper neurological function. Studies ranging from prenatal to pre-kindergarten have shown increases in IQ of children that are given sufficient amounts of omega-3s in their diet. Other studies are linking it to slowing the decline of cognitive function due to aging, possibly even having an effect on the advancement or perhaps prevention of dementia and Alzheimer's disease.
The assumption that all omega-3s are created equal and therefore all sources of omega-3s are the same is a widespread misconception, even among very nutrition consciences people.
Many vegetarians in the effort to avoid animal products such as fish or fish oil supplements in the admirable quest for greater health (ethical reasons aside) will often use olive, soybean, or flax seed oils in the place of them. While there are many benefits to olive and flax oils the danger in this is while they are indeed rich in omega-3s, they are predominantly of the ALA form of omega-3 and contain no EPA or even more importantly, DHA.
Although omega-3s are not essential fatty acids, which follows a strict definition in order to be considered essential the body can not produce these fatty acids on its own. This definition of essential does not apply when the body can produce any amount of it no matter how little it is or difficult the process is to utilized effectively.
Our bodies can convert ALA to EPA and DHA, but it is a very arduous and inefficient process. Even when high amounts of ALA are consumed it requires a special enzyme called Delta-6-desaturase that is in very limited amounts.
Vegetarians must rely on this inefficient process to obtain EPA and DHA from ALA as EPA and DHA are not found in vegetables. Even meat eaters are typically low in EPA and DHA as they are primarily found in cold water fish sources, as other meat sources are typically missing altogether or very limited in these omega-3s.
Supplementation is the most feasible alternative to eating large amounts of fish daily, especially with the concerns of potentially unsafe levels of mercury exposure with this amount of dietary fish intake. Additionally, non-animal sources of DHA supplements that are derived from algae and encased in non-gelatin capsules are becoming more readily available for vegetarians.
They consist of long carbon chains that are polyunsaturated, meaning they have many double bonds. Omega-3 (also notated as N-3) is named so because of the location of the first double bond on the third carbon within the chain.
There are three types of omega-3 fatty acids that are commonly referred to and there is much confusion about the differences between them. All omega-3s are not created equal.
- ALA or Alpha-Linolenic Acid (18:3w3) has consists of 18 carbon molecules in its chain with 3 unsaturated bonds which the notation 18:3w3 is derived (18 carbons with 3 unsaturated bonds beginning on the 3rd carbon). This is the shortest of the three omega-3 fatty acids.
- EPA or EicosaPentaenoic Acid (20:5w3) is longer than ALA at 20 carbon molecules in its chain and also increases its unsaturated bonds to a total of 5.
- DHA or DocosaHexaenoic Acid (22:6w3) is the longest of the three omega-3 fatty acids with a total of 22 carbons in the chain and 6 unsaturated bonds. This is the omega-3 that seems to be the most beneficial to our brain.
Many recent studies are beginning to link omega-3s to cognitive development and proper neurological function. Studies ranging from prenatal to pre-kindergarten have shown increases in IQ of children that are given sufficient amounts of omega-3s in their diet. Other studies are linking it to slowing the decline of cognitive function due to aging, possibly even having an effect on the advancement or perhaps prevention of dementia and Alzheimer's disease.
The assumption that all omega-3s are created equal and therefore all sources of omega-3s are the same is a widespread misconception, even among very nutrition consciences people.
Many vegetarians in the effort to avoid animal products such as fish or fish oil supplements in the admirable quest for greater health (ethical reasons aside) will often use olive, soybean, or flax seed oils in the place of them. While there are many benefits to olive and flax oils the danger in this is while they are indeed rich in omega-3s, they are predominantly of the ALA form of omega-3 and contain no EPA or even more importantly, DHA.
Although omega-3s are not essential fatty acids, which follows a strict definition in order to be considered essential the body can not produce these fatty acids on its own. This definition of essential does not apply when the body can produce any amount of it no matter how little it is or difficult the process is to utilized effectively.
Our bodies can convert ALA to EPA and DHA, but it is a very arduous and inefficient process. Even when high amounts of ALA are consumed it requires a special enzyme called Delta-6-desaturase that is in very limited amounts.
Vegetarians must rely on this inefficient process to obtain EPA and DHA from ALA as EPA and DHA are not found in vegetables. Even meat eaters are typically low in EPA and DHA as they are primarily found in cold water fish sources, as other meat sources are typically missing altogether or very limited in these omega-3s.
Supplementation is the most feasible alternative to eating large amounts of fish daily, especially with the concerns of potentially unsafe levels of mercury exposure with this amount of dietary fish intake. Additionally, non-animal sources of DHA supplements that are derived from algae and encased in non-gelatin capsules are becoming more readily available for vegetarians.
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