Omega 3’s and Healthy Fat

When it comes to optimizing your health, eating the right kind of fat is just as important as eating the right kind of carbs and protein.

When we eat fat, bile and lipase help to break fat down in our intestines. Bile emulsifies the fat and lipase, an enzyme, breaks it down to be absorbed by the intestines. Once absorbed, fatty acids are transported by the lymph system to the blood to be used or stored.

There are different kinds of fat. The two main groups are saturated and unsaturated which break down into fatty acids. Saturated fat is considered unhealthy and contributes to heart and vascular disease. This fat is found mainly in animal products. Saturated fat is linked to heart disease and atherosclerosis like coronary artery disease which is hardening of the arteries. It is recommended to avoid and limit saturated fat consumption. The third kind of fat is trans or cis fat which is artificial and processed. It has been chemically altered by adding hydrogen to it. Processed fat is linked to heart disease and is the worst kind of fat to eat and should be avoided all together.

Unsaturated fat has two types monounsaturated and polyunsaturated. Monounsaturated fat is broken down into the omega 9 fatty acids which your body can produce on its own. Polyunsaturated fat include the omega 3 and omega 6 fatty acids which are essential to get from your diet because your body cannot make them on its own.

Fat is responsible for many functions in the body. Fat protects organs, it is used to make hormones, it makes up and is part of our cellular structure specifically the cell membrane and it plays an important role in our immune system to name a few.

The different fatty acids play an important role in inflammation and in our immune system. Fatty acids stimulate different pathways that create either the inflammatory or the anti-inflammatory response.

Monounsaturated fat which make up the omega 9 fatty acids are typically considered healthy and are considered protective to our health. They are more neutral when it comes to the inflammatory process in the body. These fats come from foods like nuts and seeds, avocados, and olive oil which is one of the few oils that is considered healthy and possibly has a positive impact on health.

Polyunsaturated fat include, the essential fatty acids, omega 3 and omega 6, however, they are the major players in the inflammatory process within the body. These essential fatty acids are key to a healthy immune system and inflammation in the body.

The omega 6 fatty acids are responsible for the inflammatory pathway in the body. This is a necessary process in the body to aid healing and repair, but when inflammation is constant or chronic, even though the inflammation is there to help you, this inflammation left turned on creates damage to the body. It is there to help the body cope with stress which results in inflammation and can be displayed as symptoms such pain, swelling, coughing and so on, but when it continues this inflammation can have negative effects on the body. For example, cholesterol is formed to protect the lining of the vessels from damage by working like a band aid, but when it is chronic it builds up it contributes to vascular disease and clogged vessels.

The omega 3 fatty acids are responsible for the anti-inflammatory pathway in the body. This is pathway reduces inflammation in the body.

Consuming the right types of fat and the proper ratio of these fats is crucial to a healthy immune system and in reducing inflammation in the body.

The natural ratio of omega 3-6 and 9 found in nature is more balanced. Unfortunately, most people are eating processed foods and oils that put these ratios way out of balance. Processed foods and unhealthy oils like soy, safflower, corn and canola oil for example, are much higher in omega 6 fatty acids that promote inflammation in the body.

Eating whole foods in its natural form and including fats that are high in omega 3's can help balance out your omega fatty acids consumption.

Correcting this balance of omega 3 and 6 fatty acids is very important in reducing inflammation in the body.

The first step in restoring the ratio of fatty acids in your body is to eliminate the unhealthy fats from your diet by reducing and removing processed foods and animal products and start focusing on eating more fresh fruits and vegetables like leafy greens which have omega 3's, as well as, whole nuts and seeds that are naturally more balanced.

The next step in restoring the balance of fatty acids is to focus on foods that are high in omega 3 fatty acids to help stimulate the anti-inflammatory process in the body. Two of the best food sources of omega 3 fatty acids are flax seeds and chia seeds. One tablespoon of flax seeds contain two thousand milligrams of omega 3 fatty acids and chia seed has about twenty six hundred milligrams per tablespoon. Just adding in a couple tablespoons of flax seed a day is an easy way to get in your omega 3's.

Why choose plant sources of omega 3's over animal sources like fish or fish oil?

Plant sources of omega 3's are derived from ALA, alpha linolenic acid which can break down into both essential fatty acids EPA and DHA. Preserving and protecting freshness of omega 3's is better with plant sources. Fatty acids are easily oxidized and not only loose their benefit, but can become free radicals which can contribute to disease in the body. Blending fresh whole flax seeds or chia to make the fatty acids more available and using when needed is the best way to get your omega 3's. Flax oil is another good source of omega 3's, but like with all oils it should be kept in a dark container and needs to be fresh otherwise it can loose its benefit an become oxidized.

Animal sources of omega 3's are typically still high in omega 6 fatty acids that promotes inflammation. In addition, fatty acids are very sensitive to heat and loose their benefits when heated. Cooking destroys and alters the fatty acids so they are not as healthful. Fish oils are also not as stable like all oils and they are high risk for contamination of high levels of mercury.

Most all disease processes are the result of an inflammatory process in the body. Heart disease, auto immune disease and even cancer to name a few are all directly related to inflammation in the body and the triggering of inflammatory pathway.

Omega 3's accelerate healing and fat loss and they increase metabolism. Omega 3's are also important because they make up the cell membrane of all of our cells. The cell membrane is the "brain" of the cell which controls what is allowed in and out of the cells, as well as, controls the signals to and from cells. If the cell membrane is is not healthy it becomes rigid and hard preventing signals and important chemical reactions from happening. A healthy cell membrane is flexible and strong. It will function better and signal better and allow proper transport through the cell wall.

Eating omega 3's for brain health is also very important. The brain is composed mainly of fat and to help build those fat cells we need omega 3's. This is why people feel and function better when they have appropriate levels of omega 3's. It has also been shown that people with higher levels of omega 3's have higher IQ's.

Eating the right kind of fat and incorporating omega 3's into your diet is an easy and affordable way to optimize your health.