While government health advice has long suggested that we cut down on the amount of fat in our diets, you may yield major benefits from increasing your consumption of particular oils. Udo Erasmus, PhD, a nutritional researcher and the author of "Fats that Heal, Fats the Kill," believes that 99 percent of the population require more omega 3 in their diets.
Omega 3s
Erasmus explains that omega 3s take their name from the point at which they show specific arrangements in their molecular structure. The same system of categorizing fats also applies to other oils in the human diet such as omega 6 and omega 9s. You will find these in vegetable oils and olive oil, respectively. While most people consume more than enough of these foods, omega 3 intake remains woefully low for many individuals.
Food Sources
Researchers from the University of Maryland Medical Center point out that omega 3 oils exist in both a plant form and an animal form. The plant form, alpha-linolenic acid, or ALA, exists in its most concentrated state in flaxseeds. You will also find it in lesser quantities in walnuts and pumpkin seeds. Although ALA offers little action itself, the body can convert it into the active omega 3 oils EPA and DHA. Known as eicosapentanoic acid and decosahexanoic acid, respectively, these long-chain omega 3 oils come preformed in fish such as salmon, herring and mackerel. Gram for gram, these animal-sourced omega 3s have a stronger effect.
Inflammation
Omega 3 oils can have potent effects on reducing inflammation. Your body uses them to produce a particular type of compound called series 3 prostaglandins, hormone-like substances that act locally on cells to keep the inflammatory process from starting. Researchers from the Center for Genetics in Washington reviewed a range of trials for a study that featured in a 2002 edition of the "Journal of the American College of Nutrition." They concluded that omega 3 oils provided significant benefit on a range of inflammatory concerns such as migraines, colitis and skin conditions.
Brain Health
DHA has received particular credit for improving brain health. Dr. Joseph Mercola, the Illinois-based physician who has written a number of books on alternative approaches to health, notes how intake of the compound can improve connection between the neural cells, improving mood and concentration. Applications for the oil have included avoiding depression and improving concentration in otherwise disruptive school children.
Cellular Sensitivity
Erasmus points out that every cell requires an ongoing supply of omega 3s in order to form a healthy membrane. Without sufficient omega 3, the cell membrane will not offer sufficient permeability, meaning that hormones cannot effect the cell in the way intended. This can result in a range of issues, including insulin resistance and syndrome X. Both increase cardiovascular risk and the likelihood of weight gain.
Expert Insight
Erasmus explains how both fish oils and flaxseed oil can bring major health benefits to individuals. However, he recommends that you use the plant source for the reason that organically grown flax contains minimal toxins, whereas any contaminants in ocean water may make its way into fish oil capsules.
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