OMEGA-3
BY TOMA GRUBB
O
mega-3. Essential for health or marketing hype? The answer is both. Health Canada says, “Omega-3 fatty acids are unique types of polyunsaturated fatty acids that are essential to human health and are of dietary importance since the body does not produce them.” Current typical North American intakes of Eicosapentaenoic acid (EPA) and Docosahexainoic acid (DHA) – two of the elements of omega-3 – are approximately 100-150 mg daily, which is one-fifth of what is considered necessary for the maintenance of optimal health. Recent research found many benefits associated with adequate omega-3 consumption, like decreasing arthritis, slowing the onset of Alzheimer’s, and improving function in many systems in the body. A series of experiments demonstrated that diets low in omega-3 fatty acids lead to low brain DHA, and losses in nervous system function. Like many other vitamins and minerals, they have to be replenished or they become depleted. Food manufacturers are quick to jump on any angle that gives them a marketing edge. In this sound bite, buzzword filled society, it’s easy to take advantage of consumers by making claims that may be true but offer misleading information. Most articles about omega-3 tend to lump all omega-3s into one category, ignoring that there are three distinct forms of omega-3 – Alpha-linolenic acid (ALA), EPA and DHA – which all have a different function in the body. Food manufacturers are in a position to misuse this poor understanding by the public to sell products. Omega-3 eggs are the best current example. When chickens are fed flax seed (ALA – the least effective form of omega-3), it raises the amount of omega-3 in the eggs and slightly reduces the cholesterol. Consumers buy them at a higher price thinking they are doing a good thing for their health. However, they are not getting the benefit they expect and, in the process, get a lot of dietary cholesterol (Up to 211 mg per single large egg). Omega-3 eggs claim to have 150 mg of omega-3. While substantially higher than other eggs, which have 38 mg, they are not a good source of the right form of omega-3. Another example is DHA milk. Yes, there is more DHA in this milk, but not enough to offset the saturated fat. Milk is enhanced with DHA by the addition of a DHA-rich feed additive to dairy cattle feed rations. This additive contains a marine source of DHA and a bypass ingredient, which protects the DHA from degradation in the rumen (part of the cow’s stomach). Some of the DHA is thus transferred to the cow’s milk in significant amounts. The DHA content of the milk increases 2
as the total fat content increases, since DHA is contained in the milk fat. Therefore, the DHA in the milk is proportional to the fat content. A 250 mL serving of DHA milk contains 10 mg DHA for 2% milk, and 16 mg for whole milk. A person would have to consume a lot of milk (30 fluid ounces) to receive 34 mg to 55 mg of DHA per day, which is not a significant amount of DHA. These are not the worst offenders, but they are high profile examples of truth embellished for marketing hype and corporate profit. In both cases, Omega-3 eggs and DHA milk cost more money and increase the intake of undesirable nutrients (cholesterol and saturated fat). The amounts of added omega-3 or DHA are neither near the amount recommended nor from the best sources. The most desirable omega-3 fatty acids are EPA and DHA, and are most abundant in fish from deep, cold ocean waters. The best sources are hoki, halibut, salmon, sardines, Neptune krill and other seafood. The downside of getting essential fatty acids from these foods is cost and pollution. Seafood tends to be high in contaminants such as PCBs, mercury, DDT and other industrial and agricultural waste. One hundred grams of wild sockeye salmon has 1.2 grams of omega-3 (the recommended amount). How many people are going to eat at least 100 grams of salmon per day? A concentrated omega-3 supplement can offer the same 1.2 grams of omega-3 (EPA/DHA) for about a third of the cost. Additionally, if it is a high-grade supplement, contaminants have been removed. Not all omega-3 supplements are equal. Some expensive supplements found in health food stores deliver low levels of omega-3, while lower-priced supplements from other places have sometimes three times as much EPA/DHA per 1,000 mg capsule. Do not confuse fish oils with supplements composed mostly of borage oil, flax seed oil, etc. Omega-3 from vegetable sources is ALA. What about omega 3-6-9 combinations? Usually, omega 3-6-9 combinations are low in EPA/DHA, and comprised mostly of ALA or omega-9. The body produces omega-9, and North Americans typically get an abundance of omega-6 from vegetable oils. So, before buying into marketing hype, consumers need to educate themselves on the essentials of essential fatty acids. For more information about omega-3, omega-6 and omega-9, visit: http://diabetic-diet-secrets.com/members/omeSL ga3-epa/dha.html
SENIOR LIVING VANCOUVER & LOWER MAINLAND
SL_VANCOUVER_MAYJUN07.indd 2
4/23/2007 10:14:53 PM