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32 WWW.UNWLA.ORG “НАШЕ ЖИТТЯ”, ЖОВТЕНЬ 2016 What’s So Special About Omega-3? by IHOR MAGUN, M.D., F.A.C.P. The omega-3 fatty acid hype has taken center stage in health magazines, news programs, and nutri- tional advice journals. What makes these fatty ac- ids so special? What exactly are they, and how can we incorporate them into our lifestyle to maximize the healthy benefit? Let’s begin with a definition. omega-3 fats are polyunsaturated fats, the kind that are "healthy" (vs. saturated fats, which most people have learned to view as unhealthy). In fact, omega- 3 fats are considered essential fatty acids because they are necessary for human health. For one thing, omega-3 fats are a part of cell membranes that affect the function of cells. They play a role in inflammation (narrowing of the artery walls) and also take part in contraction and relaxation of the walls of the arteries. It is precisely due to these spe- cial functions that they play a major role in preven- tion of heart disease and stroke. They are also highly concentrated in the brain and help maintain memory and behavior function. In addition, they can lower fatty substances known as triglycerides (frequently elevated in diabetic patients) to normal levels. The benefits are clear, but acquiring them requires some active participation. The human body can make most of the type of fats it needs from other fats or materials, but it can only get omega-3 fats from ingested food that actually con- tains these good fats. It is valuable to note the omega-3 fats fall into three main categories: The first two are EPA (eicosapentaenoic acid) and DHA (docosahexaenic acid), which are of fish origin. These are frequently referred to as marine omega-3s. The third is ALA (alpha linolenic acid), which is commonly found in most western diets—nuts (primarily walnuts), flax seeds, and leafy vegetables. Everyone needs to con- sume fatty acids that contain all three categories. A good source of EPA and DHA omega-3 fats are fish such as mackerel, halibut, lake trout, herring, albacore tuna, sardines, and salmon. Fish are highly dependent on their diet. If their diet is rich in omega-3s, they store more of it in their tis- sues. If the fish consume less omega-3s, they store less. This applies to farmed fish as well as to fish caught in the wild. Farmed fish are generally fed concentrated omega-3s to boost their omega-3 content. This is a safe practice and should not be a source of concern. Women who are hoping to be- come pregnant as well as women who are pregnant (especially starting with the third trimester) bene- fit from increasing their intake of omega-3, partic- ularly because an adequate supply of DHA helps with formation of the brain and nervous system of the fetus. One cautionary note here is that it is im- portant to select fish that are free of containments and mercury. One related question is whether we can ob- tain EPA and DHA from a diet that does not in- clude fish but includes food derived from animals that have been fed healthy amounts of omega-3s in their diet. The answer is a qualified yes, because it must be emphasized that this depends on the source of food fed to the animal whose meat is be- ing served. This information may be available but is not always accurate, and omega-3 levels present in the food may be low. A Mediterranean diet that empha- sizes non-marine foods that are rich in omega-3 includes olive oil, grains, fresh fruit, vegetables, and nuts as well as moderate amounts of wine sat- isfies the ALA requirement. The assortment of foods listed above are abundantly available and most can be easily pre- pared. Nonetheless, many people choose a differ- ent path to ingesting fatty acids, relying on the prevalence of over-the-counter supplements that are available in pharmacies and health food stores. Why not just take the fish supplements in a tablet form and consider it a done deal? The answer to this question is a classic case of “let the buyer be- ware.” Unless you are getting the prescription ver- sion, these supplements are not pure and provide few if any benefit. I do not recommend them. Omega-3 fats, in their pure form, are very expen- sive to extract from fish and the purification pro- cess is quite elaborate and extensive. The over-the- counter versions provide only a limited and not en- tirely pure version. Despite all the hype, you are not getting the benefit that you would expect. The bottom line is that the best approach is to eat foods that are rich in omega-3s: fish at least twice a week and the Mediterranean diet as often as possible (or as often as you like). And fi- nally, remember to cross off the fish oil supple- ment that you had on your shopping list.
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