OMEGA 3Fatty Acids

Prepared by :Mohammed S. El-Lulu

Master of Clinical Nutrition

Palestine - Gaza

The differences between Omega 3, 6, 9

Main components Of Omega 3's

Omega 3 Omega 6 Omega 9

Alpha-linolenic acid

(ALA)

Linoleic acid (LA) Oleic acid (OA)

Eicosapentaenoic

acid (EPA)

Gamma-linolenic acid

(GLA)

Docosahexaenoic

acid (DHA)

Dihomogamma-linolenic

acid (DLA)

Arachidonic acid (AA)

Miller L, (2009), Omega 3, 6, 9. www.mind1st.co.uk/omega-3-6-9.asp

Access 15.5.2009

Alpha-linolenic acid (ALA)

Eicosapentaenoic acid (EPA)

Docosahexaenoic acid (DHA)

More Info. at: http://en.wikipedia.org/wiki/Omega-3_fatty_acid

Chemical structures of Omega 3 fatty acids

Plant sources of ALA

Sources g/100g Sources g/100g

Nuts and Seeds Legumes

Almonds 0.4 Beans, common (dry) 0.6

بذور الكتان Flaxseed 22.8 Chickpeas (dry) 0.1الحمص

Hickory nuts (dried) 1.0جوز Cowpeas (dry) 0.3اللوبيا

الفول السوداني Peanuts 0.003 Lentils (dry) 0.1العدس

Walnuts, black 3.3جوز Peas, (dry) 0.2البازالء

Walnuts, English 6.8 Soybeans (dry) 1.6

Vegetables Grains

Beans, (cooked) 0.3 Barley, bran 0.3الشعير

Broccoli (raw) 0.1 Corn, germ 0.3

Cauliflower (raw) 0.1القرنبيط Oats, germ 1.4

Kale (raw) 0.2اللفت Rice, bran 0.2

Lettuceالخس 0.1 Wheat, bran 0.2

Mustard 0.1الخردل Wheat, germ 0.7

Purslane 0.4الرجلة Fruits

Soybeans, green (raw) 3.2 Avocados, (raw) 0.1

Spinach (raw) 0.1 التوت Raspberries (raw) 0.1

Strawberries (raw) 0.1

Kris-Etherton, P.M., et al. Polyunsaturated fatty acids in the food chain in the US .

AJCN. 71: 179-188, 2000.

DHA/EPA Omega-3 Institute, http://dhaomega3.org

Fish and Seafood Sources of DHA plus EPA

Source (100 g portion) DHA + EPA

(g)

Fish

Carp, cooked, dry heat 0.451سمك الشبوط

Catfish, channel, farmed, cooked, dry heat 0.177

Cod, Atlantic , cooked, dry heat 0.158

Eel, mixed species, cooked, dry heat 0.189ثعبان البحر

Flatfish (flounder and sole), cooked, dry heat 0.501

Halibut, cooked, dry heat 0.465

Mullet, striped, cooked, dry heat 0.328البوري

Salmon, farmed, cooked, dry heat 2.147

Sardine, canned in oil, drained solids with bone 0.982

Shark, mixed species, raw 0.843

النهاش Snapper, mixed species, cooked, dry heat 0.321

Swordfish, cooked, dry heat 0.819أبو سيف

Trout, mixed species, cooked, dry heat 0.936نوع من سمك السلمون

Tuna, fresh, cooked, dry heat 0.328

Whiting, mixed species, cooked, dry heat 0.518

Crustaceansالقشريات

Crab, cooked, moist heat 0.413سلطعون

Shrimp, mixed species, cooked, moist heat 0.315

Spiny lobster, mixed species, cooked 0.480جراد البحر

Mollusksالرخويات

Mussel, blue, cooked, moist heat 0.782المحار

Octopus, common, cooked, moist heat 0.314األخطبوط

Oyster, eastern, farmed, cooked, dry heat 0.440المحار

Scallop, mixed species, cooked, breaded and fried 0.180

Williams, C. M., and Burdge, G. Long-chain n-3 PUFA: plant v. marine sources.

Proceedings of the Nutrition Society. 65:42-50, 2006.

DHA/EPA Omega-3 Institute, http://dhaomega3.org

The differences between Plants and

Seafood sources of Omega 3

Omega-3 fatty acids are the least stable fats in our

diet. Whole grains contain lots of vit-E to keep the

omega 3 fresh and prevent them from turning rancid,

but omega 3 fatty acids in fish are not protected by

vit-E and therefore turn rancid much more quickly

than the omega 3 fatty acids in whole grains.

Omega 3 found in fish oils are mostly long chain

fatty acids. Omega 3 in plants, contain much shorter

chains and are weaker than the omega 3 found in

fish. However, the shorter chain omega 3 (ALA),

are converted to the long chain fatty acids in the

human body. Long- chain fish omega 3 enter blood

and cells more rapidly and produce more rapid

effects than short chain

plant omega-3s.

The differences between Plants and

Seafood sources of Omega 3 (Cont)

The conversion of alpha-linolenic acid to EPA and

DHA involves a series of chemical reactions. One

of the first reactions in this series is catalyzed by

the enzyme delta-6 desaturase. Further down the

line is a reaction that is catalyzed by the enzyme

delta-5 desaturase.

To increase the activity of your desaturase

enzymes, be sure that your diet includes a

sufficient amount of

vitamin B6, vitamin B3, vitamin C, magnesium

and zinc.

Simopoulos AP. Omega-3 fatty acids in wild plants, nuts and seeds. Asia Pacific Journal of Clinical Nutrition,

2002, Vol 11, Suppl. 6, pp S163-S173.

More Info. at: www.DrMirkin.com

Essential fatty acid metabolism

desaturation and elongation of w3

Arternis P Simopoulos. Omega-3 fatty acids in health and disease and in growth and development American journal of clinical nutrition

How it Functions

What are the functions of omega 3 fatty acids?

Every cell in our body is surrounded by a cell membrane composed mainly of fatty acids. The cell membrane allows the proper amounts of necessary nutrients to enter the cell, and ensures that waste products are quickly removed from the cell.

A- Promoting Healthy Cell Membranes

To perform these functions optimally, however,

the cell membrane must maintain its integrity and

fluidity. Cells without a healthy membrane lose

their ability to hold water and vital nutrients. They

also lose their ability to communicate with other

cells. Researchers believe that loss of cell to cell

communication is one of the physiological events

that leads to growth of cancerous tumors.

(especially Breast cancer via several

mechanisms):

A- Promoting Healthy Cell Membranes

(cont.)

1- inhibiting a pro-inflammatory enzyme called

cyclooxygenase 2 (COX 2), which promotes

breast cancer.

2- activating a type of receptor in cell membranes

called peroxisome proliferator-activated receptor

(PPAR)-ã, which can shut down proliferative

activity.

3- increasing the expression of BRCA1 and BRCA2,

tumor suppressor genes that, when functioning

normally, help repair damage to DNA, thus helping

to prevent cancer development.

Bernard-Gallon DJ, Vissac-Sabatier C, Antoine-Vincent D et al. Differential effects of n-3 and n-6

polyunsaturated fatty acids on BRCA1 and BRCA2 gene expression in breast cell lines. Br J Nutr 2002

Apr;87(4):281-9 2002.

Source: International Journal of Cancer

More Info. at: http://www.whfoods.com/genpage.php?tname=nutrient&dbid=84

B- Prostaglandin Production

Omega 3 fats play an important role in the production of powerful hormone-like substances called prostaglandins. Prostaglandins help regulate many important physiological functions including blood pressure, blood clotting, nerve transmission, the inflammatory and allergic responses, the functions of the kidneys and gastrointestinal tract, and the production of other hormones.

Source: The George Mateljan Foundation

More Info. at: http://www.whfoods.com/genpage.php?tname=nutrient&dbid=84

Weber PC, Fischer 5, von Schacky C, Lorenz R, Strasser T. Dietary omega-3 polyunsaturated fatty acids and

eicosanoid formation in man. In: Simopoulos AP, Kifer RR, Martin RE, eds. Health effects of polyunsaturated fatty

acids in seafoods. Orlando, FL: Academic Press, 1986:49-60.

C- EPA Directly

Anti-Inflammatory

A recently identified lipid product, that our bodies make from EPA, called resolvins, helps explain how this omega-3 fat provides anti-inflammatory effects on our joints and improves blood flow.

Resolvins, which have been shown to reduce inflammation in animal studies, are made from EPA by our cellular enzymes, and work by inhibiting the production and regulating the migration of inflammatory cells and chemicals to sites of inflammation. Unlike anti-inflammatory drugs, such as aspirin, ibuprofen and the COX-2 inhibitors, the resolvins our bodies produce from EPA do not have negative side effects on our gastrointestinal or cardiovascular systems.

Arita M, Bianchini F, Aliberti J, Sher A, Chiang N, Hong S, Yang R, Petasis NA, Serhan CN. Stereochemical

assignment, antiinflammatory properties, and receptor for the omega-3 lipid mediator resolvin E1. J Exp Med.

2005 Mar 7;201(5):713-22. 2005. PMID:15753205.

Source: The George Mateljan Foundation

More Info. at: http://www.whfoods.com/genpage.php?tname=nutrient&dbid=84

Function of Omega 3

Reduce inflammation throughout your body

Keep your blood from clotting excessively

Maintain the fluidity of your cell membranes

lower the amount of lipids (fats such as cholesterol, vLDL, and triglycerides) circulating in the bloodstream

decrease platelet aggregation, preventing excessive blood clotting

inhibit thickening of the arteries by decreasing endothelial cells' production of a platelet-derived growth factor (the lining of the arteries is composed of endothelial cells)

increase the activity of another chemical derived from endothelial cells (endothelium-derived nitric oxide), which causes arteries to relax and dilate

reduce the production of messenger chemicals called cytokines, which are involved in the inflammatory response associated with atherosclerosis

reduce the risk of becoming obese and improve the body's ability to respond to insulin by stimulating the secretion of leptin, a hormone that helps regulate food intake, body weight and metabolism, and is expressed primarily by adipocytes (fat cells)

help prevent cancer cell growth

1- Osmundsen H, Clouet P. Metabolic effects of omega-3 fatty acids. Biofactors 2000;13(1-4):5-8 2000. PMID:15800.

2- Heller A, Koch T. [Immunonutrition with omega-3-fatty acids. Are new anti-inflammatory strategies in sight?].

Zentralbl Chir 2000;125(2):123-36 2000. PMID:15830.

3- Popp-Snijders C, Schouten JA, Heine RJ, et al. Dietary supplementation of omega-3 polyunsaturated fatty acidsimproves insulin sensitivity in non-insulin-dependent diabetes. Diabetes Res 1987 Mar;4(3):141-7 1987. PMID:8990.

4- Severus WE, Littman AB, Stoll AL. Omega-3 fatty acids, homocysteine, and the increased risk of cardiovascular mortality in major depressive disorder. Harv Rev Psychiatry 2001 Nov-2001 Dec 31;9(6):280-93 2001. PMID:15780.

Source: The George Mateljan Foundation More Info. at: http://www.whfoods.com/genpage.php?tname=nutrient&dbid=84

Function of Omega 3 (cont.)

Health Conditions

Omega 3 fatty acids may play a role in the prevention and/or treatment of the following health conditions:

Alzheimer's disease

Asthma

Attention deficit hyperactivity disorder (ADHD)

Bipolar disorder

Cancer

Cardiovascular disease

Depression

Diabetes

Eczema

High blood pressure

Migraine headaches

Multiple sclerosis

Obesity

Osteoarthritis

Osteoporosis

Psoriasis

Rheumatoid arthritis

1- Osmundsen H, Clouet P. Metabolic effects of omega-3 fatty acids. Biofactors 2000;13(1-4):5-8 2000. PMID:15800.

2- Heller A, Koch T. [Immunonutrition with omega-3-fatty acids. Are new anti-inflammatory strategies in sight?].

Zentralbl Chir 2000;125(2):123-36 2000. PMID:15830.

Source: The George Mateljan Foundation More Info. at: http://www.whfoods.com/genpage.php?tname=nutrient&dbid=84

Deficiency Symptoms

What are deficiency symptoms for omega 3 fatty acids?

Recent statistics indicate that nearly 99% of people in the United States do not eat enough omega 3 fatty acids. However, the symptoms of omega 3 fatty acid deficiency are very vague, and can often be attributed to some other health conditions or nutrient deficiencies.

Consequently, few people (or their physicians, for that matter) realize that they are not consuming enough omega 3 fatty acids. The symptoms of omega 3 fatty acid deficiency include fatigue, dry and/or itchy skin, brittle hair and nails, constipation, frequent colds, depression, poor concentration, lack of physical endurance, and/or joint pain.

Source: The George Mateljan FoundationMore Info. at: http://www.whfoods.com/genpage.php?tname=nutrient&dbid=84

Drug-Nutrient Interactions

Fish oil supplements containing high amounts of omega 3 fatty acids have been shown to reduce high blood pressure in people taking cyclosporine, an immunosuppressive drug used to prevent rejection of transplanted organs.

In addition, a high dietary intake of omega 3 fats, especially from fish, may decrease blood pressure and thin the blood. People taking prescription blood pressure medications and/or anticoagulants should consult with their physician before taking fish oil supplements.

Nutrient Interactions

Vitamin E, the primary fat-soluble antioxidant, protects

omega 3 fats from oxidation. Oxidation is a chemical

process that produces free radicals.

Source: The George Mateljan FoundationMore Info. at: http://www.whfoods.com/genpage.php?tname=nutrient&dbid=84

Omega 3 Side Effects

Omega 3 side effects & precautions depends on the source.

The most popular omega 3 supplements come from either fish oil,

flaxseed oil, & Cod liver oil.

Fish Oil Side Effects and Precautions:

1- Possible side effects such as belching, nausea, diarrhea,

bloating, and intestinal gas.

2- Very high doses may cause a fishy body odor and/or "fish breath".

3- In some people, fish oil supplementation has been reported to increase

cholesterol LDL levels. However, others have reported that taking garlic

supplements can counteract this effect.

4- Diabetes: taking large amounts of fish oil may make it more difficult to

control blood sugar levels.

5- Fish oil may have a blood-thinning effect, it is recommended that anyone

taking anticoagulant medications (blood thinning medications) such as

Coumadin or taking any over-the-counter blood thinners such as aspirin,

consult with a physician before taking any supplements.

Cod liver oil contains both vitamin A and D, and consuming

excessive amounts of these two vitamins can cause toxicity

and dangerous side effects.

Flaxseed oil appears to be safe with very few omega 3 side effects.

Flaxseed oil may cause mild gastrointestinal symptoms as diarrhea.

More Info at: www.nutritional-supplement-educational-centre.com/omega-3-side-effects.html

The difference between Omega 3

and Fish oil (Pharmaceutical products)

SupHerp: Omega 3

(Fabricate in Israel) (www.supherb.ps)

Fish oil ……………………………………………………………………………… 1000 mg

(marine lipid concentrate) contains:

EPA ……................................................................................................................... 180 mg

DHA …….......................................................................................................…….... 120 mg

Vit E ……………………………………………………………………………………..……….…… 3 IU

Tung-Hai: Fish Liver oil

(Fabricate in Shanghai China)

One capsule contains:

Vit A: ………………………………………………………………………..……. 60,000 IU

Vit D: ……………………………………………………………..………………. 6,000 IU

Tolerable Upper Intake Levels

(ULs) for Vitamin D

Age Children Men Women Pregnancy Lactation

Birth to 12

months

25 mcg

(1,000 IU)

1-13 years50 mcg

(2,000 IU)

14+ years50 mcg

(2,000 IU)

50 mcg

(2,000 IU)

50 mcg

(2,000 IU)

50 mcg

(2,000 IU)

Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes: Calcium, Phosphorus, Magnesium,

Vitamin D, and Fluoride. Washington, DC: National Academy Press, 1997.

Recommended Dietary

Allowances (RDAs) for vitamin A

Age

(years)

Children

(mcg RAE)

Males

(mcg RAE)

Females

(mcg RAE)

Pregnancy

(mcg RAE)

Lactation

(mcg RAE)

1-3300

(1,000 IU)

4-8400

(1,320 IU)

9-13600

(2,000 IU)

14-18900

(3,000 IU)

700

(2,310 IU)

750

(2,500 IU)

1,200

(4,000 IU)

19+900

(3,000 IU)

700

(2,310 IU)

770

(2,565 IU)

1,300

(4,300 IU)

Adequate Intakes (AIs) for vitamin A for infants:

Age (months) Males and females (mcg RAE)

0-6 400 (1,320 IU)

7-12 500 (1,650 IU)

Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic,

Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc.

National Academy Press, Washington, DC, 2001.

Public Health

Recommendations

# In 2002, the Institute of Medicine at the National Academy of Sciences issued Adequate Intake (AI) levels for α-linolenic acid:

Male teenagers and adult : 1.6 grams/day

Female teenagers and adult : 1.1 grams/ day

# Guidelines issued by the Workshop on the Essentiality of Recommended Dietary Intakes (RDI) for Omega-3 Fatty Acids in 1999 sponsored by the National Institutes of Health (NIH):

People must consume at least:

2% of their total daily calories as omega-3 fats.

# e.g: person consuming 2000 calories per day should eat sufficient omega-3-rich foods to provide at least 4 grams of omega-3 fatty acids.

Source: The George Mateljan FoundationMore Info. at: http://www.whfoods.com/genpage.php?tname=nutrient&dbid=84

Cholesterol content in

Fishes and seafood's

(100g) of shrimp, mixed species, containing approximately

152mg of cholesterol.

Mullet contains, 90 mg fish cholesterol per 100 gram.

2

1

3

Sources: United States Department of Agriculture (USDA).

1- http://healthyeatingclub.com/info/books-phds/books/foodfacts/html/data/data2h.html

2- http://www.cholesterolcholestrol.com/shrimp-cholesterol-cholestrol.html

3- http://www.cholesterolcholestrol.com/fish-cholesterol-cholestrol.html

1

CHOLESTEROL INTAKE

The safe range of cholesterol intake is: 200-400 mg/day.

Salmon

Spiny lobster

Oyster

Mullet