OMEGA 3 COUNTERPARTS- OMEGA 6 & 9 JoAnn Guest

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OMEGA 3 COUNTERPARTS- OMEGA 6 & 9

JoAnn Guest

May 25, 2004 17:11 PDT

 

 

Omega-3's have largely DOMINATED our thinking until now.

Source: Nutritional Outlook

Date Published: October, 1999

 

Essential Fatty Acids (EFA) are garnering international attention

for their possible beneficial effects on inflammatory diseases such

as arthritis, skin conditions and cardiovascular afflictions

(arterial inflammation).

 

While Omega-3 EFA supplements are widely popular among consumers,

its counterpart, Omega-6 has been virtually ignored, according to

Artur Klimaszewski, an MD with Biorigian Food and Science Corp.,

Saskatoon, Saskatchewan, Canada, manufacturer of EFAs.

 

Diets high in processed foods, refined sugars and highly processed

refined vegetable oils provide an over-abundance of omega-6 fats

with very few omega-3s in the proper proportion.

 

FAT is necessary for LIFE. It is a KEY component in body chemistry

and energy storage. Knowing the difference between the beneficial

essential fatty acids (EFAs) and the other harmful fats is of

CRUCIAL importance for health and longevity.

 

Extensive research has made it clear that a reduced or *imbalanced*

intake of EFAs plays a significant role in the development of many

cardiovascular, neurological, metabolic and other age-related

degenerative diseases.

A balance of ALL the essential fatty acids is needed for GOOD

health.

 

Unfortunately, the average American diet does NOT provide this

balance.

 

We find these diets to be extremely high in refined vegetable oils

which provide an *excess* of linoleic acid,

generally metabolized into 'pro-inflammatory' substances,

AND an

insufficient amount of those fatty acids that are needed to make

" anti-inflammatory " substances called prostaglandins.

 

 

There are various types of Omega-6 EFAs:

The omega-6 family

includes cis-linoleic acid, Linoleic Acid (LA), Gamma-linolenic Acid

(GLA), Dihommagamma-linolenic Acid (DGLA) and Arachidonic Acid (AA).

 

" LA is the most COMMON form of Omega-6. It is found in refined

vegetable oils such as CORN, SUNFLOWER, PEANUT, SOYBEAN, COTTONSEED

and SAFFLOWER OILS, " says Klimaszewski.

 

" While these sources are commonly found in foods people eat every

day, the problem lies with the Delta-6 Desaturase (D6D) enzyme

needed to

*metabolize* LA.

 

In most people, this enzyme is IMPAIRED due to changing

environmental conditions and HIGH *consumption* of HYDROGENATED fats

and oils.

 

" This DAMAGE can be attributed to genetic impairments as well as

environmental and lifestyle factors,

such as high INTAKE of foods containing LA (i.e. chips, fries and

other fried foods ),

alcohol consumption, aging, disease conditions and stress,

he says.

 

AA,(arachadonic acid) found mainly in meat and Dairy products is

found to produce a class of " eicosonoids " that *constricts* blood

vessels and subsequently increases the possibility of blood

(platelet) clotting and stickiness.

--

The omega-3 family:

includes alpha-linolenic acid, eicosapentaenoic acid, and

docoahexaenoic acid.

 

In certain plants, omega-3 fatty acids are found in the form of

alpha-linolenic acid. In the body, this fatty acid is converted into

EPA, which is then converted into DHA.

 

The oils of certain cold water fish contain only " preformed " EPA and

DHA,which are the

most 'active' and 'desirable' forms of the omega-3 family. It is

this final 'conversion' to prostaglandins that is responsible for

omega-3s " therapeutic " effects.

 

 

" Excessive consumption of animal fats containing *arachidonic acid*

compete for the same metabolic pathways occupied by GLA and other

essential fats, thus minimizing their biological action. "

-

" Prostaglandins, Biochemical Regulators "

It is a combination of all three of these acids - Arachadonic,

Phosphoric and Uric acid present mainly in animal protein which

leads to inflammatory conditions such as arthritis and other chronic

disease.

--

As we've already learned, there are three families of EFAs:

omega-3, omega-6 and omega 9 fatty acids.

 

Experimental studies confirm that a balanced combination of these

three families is *essential* for maximum effects in lowering blood

pressure levels, improving the serum lipid " profile " and reducing

atherosclerosis.

These findings conform with recommendations by a number

of health agencies around the world, including the World Health

Organization, the British Nutrition Foundation and the Japan Society

for Lipid Nutrition.

 

An elevated ratio of omega-6 to omega-3 fatty acids is a major risk

factor for many chronic diseases

 

To express their full biological activity, the two " parent " EFAs,

linoleic acid (omega-6) and alpha-linolenic acid (omega-3) must be

metabolized in several steps with the help of important enzymes.

 

In this process GLA (gamma-linolenic acid) is produced from linoleic

acid, and DHA (docosahexaenoic acid) as well as EPA

(eicosapentaenoic acid) from alpha-linolenic acid.

 

The high ratio of linoleic acid (omega-6) to alpha-linolenic acid

(omega-3), typically found in western diets,-- inhibits both the

*uptake* and the *conversion* of alpha-linolenic acid due

to 'competition' for the same *enzymes* between the two EFAs.

 

 

Flaxseeds and flaxseed oils are the richest sources of alpha-

linolenic

acid, which can be converted to EPA and DHA in the body.

However, many factors can " inactivate " this process---

 

these include smoking, environmental " toxins " ,

" aging " , " excessive " saturated fat intake, alcohol, and certain

pharmaceutical " medications " .

 

Fish oil, rich in the already " active " forms of EPA and DHA,

is the more *dependable* source of this nutrient.

 

Food Sources of n-3s are found primarily in cold-water fish and

seafood such as herring,alaskan salmon,sardines, mackerel and

shrimp – which

generally have the highest levels of EPA.

 

Fatty acids serve as structural parts of cell membranes,

and therefore help protect the cells from infecting toxins,

bacteria, viruses, carcinogens, and allergens.

---

 

The Immune System and Inflammation

 

Both EPA and GLA appear to have " positive effects " on immune

function and inflammation.

It's easy to understand why research has linked fatty acids

imbalances

to a variety of chronic disease, including heart disease, cancer,

arthritis, allergies, and various immunological disorders.

 

By *blocking* the pro-inflammatory prostaglandins, EPA tends to

improve symptoms of asthma, atopic dermatitis, rheumatoid arthritis,

Reynard's disease, systemic lupus erythematosus, psoriatic

arthritis, psoriasis, and gout.

--

 

Cancer

 

Numerous test tube and animal studies have shown that EPA and GLA

may prevent or *inhibit* the growth of cancer, particularly hormone

dependent cancers such as prostate, breast and uterine cancer.

 

It appears that GLA *normalizes* cancer cells without harming

healthy cells, suggesting the possibility of an effective yet

nontoxic treatment. EPA has shown promise in preventing bowel

cancer.

---

 

Better than Aspirin

 

It is interesting to note that because aspirin thins the blood, it

has been touted as a heart-attack preventive.

Yet several studies have suggested that fish oil—whether consumed in

fish or in fish-oil supplements – --

is FAR *superior* to aspirin in preventing heart disease,

and is NOT associated with the ulcers, gastrointestinal bleeding,

anemia and other side effects that occur with aspirin use.

 

Many studies have shown that EPA protects against heart disease.

 

Platelets-the blood cells that enable our blood to clot and

aggregate – adhere to artery walls, contributing to atherosclerosis,

or hardening of the arteries.

 

By preventing this " adhesion " , EPA acts as a natural " blood

thinner, " and helps to prevent atherosclerosis;

These factors, along with the fact that EPA appears to lower high

levels of *triglycerides*, a risk factor in heart disease, makes

fish oil a better, safer option in preventing cardiovascular

disorders in people at high risk.

 

EFA's also appear to be effective in the treatment of existing heart

disease. There is also evidence that fish oil lowers blood pressure,

and can reduce chest pain during exercise in people with angina.

 

Although cod liver oil contains EPA and DHA, large doses should be

avoided, because this oil contains high amounts of vitamins A and D,

which, if ingested in very high amounts,

could be *toxic*.

 

Population studies have generally shown that eating cold-water fish

as little as two or three times a week –the equivalent of about one

ounce per day – could have beneficial effects, especially regarding

heart disease prevention.

 

For people who prefer not to rely on fresh fish as a source of EPA

and DHA, I generally recommend four to six Norwegian fish oil

capsules a day. Spectrumnaturals provides mercury free fish oil

obtained from pristine norwegian waters.

 

http://www.spectrumnaturals.com

 

---

 

Prostaglandins-The Good and the Bad

---

As already explained, chief among the roles of the EFA's is the part

they play in the body's manufacture of *prostaglandins* - - -

 

*Hormone-like* substances that are produced and used by ALL cells.

 

Once manufactured, the prostaglandins " regulate " all of our body

functions, including those of the cardiovascular, reproductive,

immune, and nervous systems.

 

 

Too much prostaglandin E2 can lead to 'degenerative' disease

(inflammatory conditions such as arthritis_, whereas high levels of

beneficial prostaglandin E1 and E3 tend to " protect " the body from

inflammation.

 

Here is a brief description of how these prostaglandins function in

the body:

 

• Prostaglandin E1 prevents blood platelets from sticking together,

thereby helping to prevent heart attacks and strokes caused by blood

clots.

It relaxes blood vessels, improving circulation and lowering

blood pressure. It reduces inflammation, makes insulin work more

effectively and enhances the T-cell function of the immune system.

GLA increases this beneficial prostaglandin.

 

 

• *Prostaglandin E2* promotes platelet " aggregation " , the first step

to clot formation, increasing the risk for heart attack and stroke.

 

It makes the kidneys *retain* sodium, leading to water retention,

and it causes inflammation.

Diets high in saturated fats (arachidonic acid (AA) (found primarily

in

Meat and Dairy foods) increase levels of this " pro-inflammatory "

prostaglandin.

 

 

 

• Prostaglandin E3 has similar functions as prostaglandin E1.

 

It also has a powerful effect of preventing the release of

arachidonic

acid stored in cell membranes and its conversion to prostaglandin

E2.

Omega-3 fatty acids are the source of this " beneficial "

prostaglandin.

 

 

The first step in both these conversion processes is controlled by

the enzyme D6D (delta-6 desaturase).

 

Unfortunately, D6D activity declines with age, and is reduced in

some individuals even at a younger age (Horrobin, 1981).

 

This not only inhibits the synthesis of GLA and DHA, but also leads

to a

prostaglandin imbalance with decline of the good series-1 and

series-3 prostaglandins and other beneficial eicosanoids, which

exhibit potent anti-inflammatory and immunoregulatory effects.

 

The reduced capacity to convert parent EFAs to GLA and DHA is

associated with conditions including cardiovascular disease,

diabetes, alcoholism, atopic dermatitis, premenstrual syndrome,

rheumatoid arthritis and cancer

 

(Bolton-Smith et al., 1997; Leventhal et al., 1993; Horrobin, 1993),

as well as learning deficits and development of dementia.

 

The exciting news is that supplementation can " circumvent " impaired

D6D function, and restore levels of the good

prostaglandins.

 

Moreover, GLA supplementation actually `increases' D6D activity,

reversing the effect of aging on the enzyme itself (Biagi

et al., 1991). In this way, GLA supplementation improves the

*metabolism*

of both omega-6 and omega-3 fatty acids.

 

It has also become clear that the omega-3 fatty acids DHA and EPA

limit

the production of the bad series-2 prostaglandins by preventing the

release of arachidonic acid from cell membranes, inhibiting its

further metabolism.

 

An excessive amount of linoleic acid (omega-6),

on the other hand, limits the *availability* of alpha-linolenic acid

(omega-3) as a precursor for the good series-3 prostaglandins

and stimulates the `formation' of arachidonic acid (AA),

the `precursor' to the bad prostaglandins

(series-2) and other pro-inflammatory eicosanoids.

 

 

A study of more than 10,000 middle-aged men and women in Scotland

showed that aging influences the fatty acid composition of adipose

(fatty) tissue independently of diet (Bolton-Smith et al., 1997).

 

The study confirms the earlier mentioned experimental findings of an

age-related decline in the rate-limiting step of delta-6-

desaturation,

and in addition discovered a greater decline in women than in men

 

 

This research has singled out two particularly beneficial fatty

acids, GLA and DHA, and pointed to an ideal balance between them

that could guard against disease and age-related disorders in many-

fold ways.

 

These key fatty acids protect the cardiovascular system,

lowering blood pressure, raising good (HDL) cholesterol while

lowering bad (LDL) cholesterol and triglyceride levels.

They reduce stress reactions, and *ameliorate* insulin resistance.

 

Fatty acids serve as building blocks of nerve cells, cell membranes

and " biochemical messengers " such as prostaglandins.

 

Essential fatty acids (EFAs) cannot be " produced " within the body

and therefore must be provided through the diet.

If the diet is lacking in EFAs, *saturated* fats will take the place

of EFAs within cell " membranes " ,

reducing membrane *fluidity* and efficiency, and thereby starting a

process of premature aging and disease development.

 

In addition, by taking the right kinds of EFAs in the correct

*proportions*, we can maximize the production of beneficial

prostaglandins and other " chemical messengers " , while minimizing

production of harmful ones.

---

 

OLEIC ACID-

(omega-9) is the predominate fatty acid in EXTRA VIRGIN OLIVE OIL;

it is the substance which gives olive oil its " heart-healthy "

reputation.

 

OMEGA 9 FATTY ACIDS are RESISTANT to OXIDATION and hold their

STABILITY and freshness for a long time compared to many other

" LESS STABLE " polyunsaturated oils like CORN, SOYBEAN, SUNFLOWER,

SAFFLOWER and flaxseed oils.

 

The NUTRITIONAL power of olive oil lies in its *fatty acids* and the

" complex chemical " adjuncts which are attached to these fatty acid

chains.

 

The bloodstream transports cholesterol throughout the body by

special carriers called lipoproteins. The two major lipoproteins are

low density

lipoproteins (LDL) and high density lipoproteins (HDL). LDL is most

often referred to as the " bad " cholesterol whereas HDL is knows the

" good " cholesterol.

 

LDL is the most numerous cholesterol carrier found in the blood. It

is also the material that contributes most to the build up of plaque

on artery walls. Plaque forms when LDL combines with other

substances and

*sticks* to the walls of arteries. Decreasing the amount of LDL

cholesterol in the blood is an important part of decreasing risk of

heart disease.

 

HDL cholesterol makes up a smaller portion of the cholesterol

carriers. However, HDLs are probably just as, if not more important

than LDLs in preventing heart disease. HDL removes cholesterol from

the

blood by carrying it to the liver where it is metabolized.

 

Therefore, it is beneficial to have high levels of HDL in the blood.

 

It has been found that REPLACING saturated fats in the diet with

Extra-Virgin Olive Oil leads to a REDUCTION of LDL (bad) Cholesterol

 

WHEREAS replacement with Polyunsaturated vegetable oils-

*depletes* our " good " HDL Cholesterol as well, "

says Andrew Weil,

author of the best-selling book, " Spontaneous Healing. "

 

The diet containing natural plant sterols found in plants,

organic vegetables, fruits, almonds, cold-pressed unrefined oils,

and

viscous fibers found in oats, barley and psyllium, was credited with

reducing " bad " cholesterol levels by 29 percent over four weeks in a

group of 16 subjects.

 

Many Mediterranean populations that consume large amounts of olive

oil as part of their diets enjoy a " decreased incidence " of coronary

heart disease.

 

The presence of *monounsaturated fatty acids* (omega-9s) and

antioxidants in the diet is directly related to the ability of

low-density lipoprotein (LDL) cholesterol to *resist* oxidation.

 

The essential fatty acids in Olive oil *strengthens* our cell

membranes, making them more stable and better able to resist the

'invasion' of the " free radicals " that roam around throughout our

bodies causing damage.

 

The presence of monounsaturated fatty acids and antioxidants in the

diet is directly related to the ability of low-density lipoprotein

(LDL) cholesterol to resist *oxidation*.

 

Oxidative " damage " of LDL cholesterol has been linked to development

of atherosclerosis and other cardiovascular diseases.

The present study was conducted to investigate whether differences

in olive oil processing methods yield any measurable health

benefits.

 

Extra-virgin olive oil (VO) is characterized by very low acidity and

retains the *fatty acids* and antioxidants present in the olives.

 

Refined olive oil (RO), by contrast, has the same fatty acid

composition, but because of additional 'processing " lacks the

antioxidants present in VO.

 

Getting the omega-6, omega-3 and omega 9 fatty acids in the right

*proportions* can reduce our bad LDL cholesterol and raise good HDL

cholesterol, reduce inflammatory conditions such as arthritis and

reduce our overall risks of chronic disease.

_________________

 

JoAnn Guest

mrsjo-

http://www.geocities.com/mrsjoguest