Maria Bohland, R.D.
Published: June 23, 2010
We hear it everyday, “Take your Omega- 3’s, 6’s, 9’s!” What are they? Do we really need them? The answer is most definitely because they are not manufactured by the human body, and must, therefore, be obtained through the diet. Alpha-linolenic acid (ALA), an omega-3 fatty acid, and linoleic acid (LA), an omega-6 fatty acid, are the predominant essential fatty acids in humans. Significant plant sources of ALA or Omega- 3’s include walnuts, flaxseed, flaxseed oil, canola oil, and soybean oil. Other Omega-3 fatty acids EPA and DHA are found predominantly in fatty fish like salmon and sardines. Omega 6’s are found in unmodified vegetable oils such as corn, safflower, cotton seed, sesame, and sunflower seed oils.
Research shows that omega-6’s appear to be pro-inflammatory and prothrombotic, essentially increasing inflammation and blood clotting while omega-3’s show to be anti-inflammatory and antithrombotic, reducing inflammation and blood clotting which could help protect you from having a heart attack. Unfortunately the typical American diet is high in Omega-6 fatty acids and much lower in the protective Omega-3 fatty acids. If you consume about 6 walnuts a day cracked from the shell you could potentially reduce your risk for congestive heart disease by lowering your total cholesterol and the bad LDL cholesterol . Incorporating salmon in the diet twice a week, another high rich Omega-3 fatty acid, will positively increase HDL levels (the good cholesterol) and decrease triglyceride levels, the fat that is circulating in your blood as we speak; all the more reason to eat fish, walnuts and to take a supplement.
Maria recommends increasing your intake of Omega 3’s from Marine and Plant sources such as fish and walnuts. Because of the heightened awareness of pollutants in fish and the processing of nuts the best alternative route is to take supplements.
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