Omega 3 Fatty Acids

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Omega 3 Fatty Acids

• Maine-ly Nutrition Training
• 2007-2008

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Overview

• Types of fat
• Essential fatty acids
• Benefits of omega 3 fatty acids
• Research findings
• Sources of omega 3 fatty acids
• Recommended intake
• Deficiencies/toxicities

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What does fat do for us?

• Serves as energy reserve
• Cushions internal organs
• Protects the body from temperature extremes
• Carries fat-soluble nutrients
• Provides materials for cell membranes
• Act as raw materials for hormones, bile, vitamin
  D, and other compounds

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The Family of Dietary Fats
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What do Essential Fatty Acids Do?

• Serve as structural and functional parts of cell
  membranes
• Promote normal growth and vision
• Support immune cell function
• Help regulate genetic activities affecting
  metabolism
• Protect against water loss by maintaining
  structure of skin

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Additional Benefits of Omega 3s

• Reduce risk of developing Alzheimers and protect
  against cognitive decline
• Reduce risk of CVD
• Reduce inflammation
• Small reduction in blood pressure
• Reduce blood triglyceride levels
• High doses may improve insulin sensitivity

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Other areas of Omega 3 Research

• Asthma
• Atherosclerosis
• Bipolar disorder
• Cancer prevention
• Crohns disease
• Dementia
• Depression

• Eczema
• Schizophrenia
• Stroke prevention
• Diabetes
• Hypercholesterolemia
• Transplant rejection prevention

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Deficiency and Toxicity

• Low intakes associated with severe neurological
  and visual system problems
• High doses of omega 3s may increase risk of
  bleeding

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Omega 3 family
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Sources of Omega 3 Fatty Acids

• ALA
• Flaxseed oil
• Canola oil
• Soybean oil
• Wheat germ
• Walnuts

• EPA and DHA
• Mackerel
• Salmon
• Anchovy
• Herring
• Sardines
• Tuna
• Other coldwater fish

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Omega 3 Fatty Acid Fortification

• In 2006 approximately 250 products with omega 3s
  were introduced to the market
• Milk, yogurt, cheese
• Cereals, breads, cakes
• Chicken nuggets, ham, processed meats
• Fruit juice, energy drinks
• Microwaveable meals, pizza, energy bars

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How much do I need?

• American Heart Association recommends
• 500mg/day of EPA DHA
• Two servings of oily fish per week
• 2 low potency capsules or 1 high potency
  capsule
• 1 tablespoon of cod liver oil per week

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Omega 3 Supplements

• Capsules
• Low Potency - 300 mg EPADHA/g (Typical
  drug store capsules)
• High Potency - 500-700 mg EPADHA/g (CardioTabs,
  Triomega, OmegaRx)
• Pharmaceutical 850 mg EPADHA/g
• (Omacor, Reliant Pharmaceuticals)

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Conclusion

• Omega 3 fatty acids are necessary for good health
• The best sources are from cold water fish
• More research is needed to draw conclusions about
  the relationship between omega 3 fatty acid
  intake and certain diseases

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Questions?