To be healthy, we all need a few essentials: physical activity, a balanced diet high in fresh fruits and vegetables, lean protein and whole grains. But for optimal health, we also need Essential Fatty Acids.
Essential Fatty Acids (EFAs) refer to fats that our bodies can’t manufacture, and so we must be sure to include them in our diets. The EFAs that are the most researched and best for our health are Omega-3 fats found in fish. Another EFA are the Omega-6 fats found in vegetable oils and processed foods. While both fats are necessary in our diets, some estimates tally a one thousand-fold increase in Omega-6 fat consumption in the last century. Although experts recommend that we eat our essential fats in a ratio of 1:1 for optimum health, our highly processed diets have many of us eating our fats in an Omega-6 to Omega-3 ratio that is as high as 20:1.
This imbalance leads to problems, because an overabundance of Omega-6 can block fat receptor sites in our bodies, meaning the essential Omega-3 fats pass unused out of our systems. Too much Omega-6 fat can also trigger an over-production of arachidonic acid – a key factor in the inflammation that plays a part in many conditions, including hardening of the arteries and heart disease.
Since Omega-3 fats are responsible for controlling inflammation and building strong cell walls, they are vital for people suffering from skin conditions such as dry skin, eczema or psoriasis. And multiple studies show that increased Omega-3 fat intake is good for your heart. Researchers also know that Omega-3 deficiencies can cause problems with the structure and physiology of the nervous system, including interference with the hormones involved in sleep and mood.
In fact, worldwide studies are starting to show the link between diet and mood. A 1998 study reported that countries like Japan, Korea and Taiwan with an Omega-3 friendly fish-based diet had the lowest rates of depression. On the other hand, North Americans have the highest rates of depression, and we eat the least amount of fish. Coincidence? Researchers don’t think so.
As much as we don’t want to consider it, our brains are composed mainly of fat – but healthy brainpower isn’t fueled by any old fat. For superior performance, our brains need the right balance of essential fats.
Recent studies have isolated Eicosapentaenoic Acid (EPA) as the active ingredient in Omega-3 EFAs that stabilizes mood and decreases insomnia, whereas brain imaging after supplementation with Docosahexaenoic Acid (DHA) has shown positive changes in brain structure.
And it’s never too early to take advantage of Omega-3 power: research found that babies born to mothers who supplemented with DHA while pregnant scored higher on I.Q. tests at age one and again at age four. Scientists also noticed a higher ratio of Omega-3 docosahexaenoic acid (DHA) to arachidonic acid in the adults with improved brain function.
While DHA is important for our thinking power, studies also show that this essential fat is effective as a therapy for hyperactivity and attention deficit disorder (ADD) when taken in combination with EPA.
Despite the obvious body and brain health benefits of Omega-3 fats, the average Canadian is currently consuming about one fifth of the recommended daily intake of 650mg of combined DHA and EPA. To boost your levels, be sure to add fish to the menu at least three times each week. If you aren’t a fish lover, look for your DHA and EPA in easy to swallow Omega-3 supplements.
