What about Fish Oil?

Surely, surely I must need to supplement my diet with Omega 3, right?  After all the news and reports we receive regarding the modern diet imbalance of Omega 3:6 it is assumed that we need a diet of fish, grass fed beef, and if not then we must supplement with Omega 3.

One of the speakers at the immersion program put it perfectly - getting the diet right is like opening a safe with a combination lock, you have to get all numbers aligned - 3 out of 4 won't open the safe.  That point becomes clear as we look at the issue of Omega oils.  It isn't enough to just eat more fruits and vegetables, if you do not control the amount of added oil to your diet you will still face health problems.

In my last post I highlighted the issue of added oil.  Added oil (olive oil, coconut oil, peanut oil, corn oil, etc) is believed to damage the epithellium, as well as contribute to caloric density (something to avoid if you are trying to lose weight).  These added oils are also greatly responsible for throwing our Omega 6:3 ratios out of whack.

Take a look at the following chart (found at http://www.prognutrition.com/libraryomega3nutrition.html)

- do you see what I see?

 

Yes, the oils that are so commonly used in recipes, added to your favorite dish, and topping those lovely greens, these oils are responsible for the rapid increase in Omega 6 to the American diet.  

Basically - if you do not consume the excess oil, you will not need the added fish or flaxseed oil (PS, you cannot cook with flaxseed oil, it is unstable at high temperatures and becomes carcinogenic when heated).

Ok, ok - so know you are thinking, Beth, why can't I just eat all that yummy greasy food and add fish oil?

As much as we would like to believe that our bodies are amazing machines, capable of repairing all that we throw at them, the truth is that we have our limits.  Omega 6 and Omega 3 oils require the same enzymes to break these oils down into DHA and PG.  The only issue is that these enzymes prefer Omega 6, and only after the Omega 6 has been synthesized will these enzymes be freed to work on Omega 3.   See the problem here?  What happens when your body has exhausted the enzymes? 

Better question - how can we increase the amount of enzymes in our bodies?  - Eating more fruits and vegetables (is your head spinning yet)

Thanks to the website http://www.benbest.com/health/essfat.html for some serious science and a little
chemistry refresher.  Recommendations to improve the balance of Omega 6 to 3 are there, but overall message is to reduce total fat.  "Optimum dietary benefit from fat for most people would come from a program of reduced total fat, reduced saturated and unessential fat, and increased proportions of omega−3 (relative to omega−6) essential fats."

Am I getting enough Omega 3 in the diet?  Yes, with the reduction of added oil, addition of ground flax in the diet from time to time and 1oz of walnuts (also high in Omega 3) added daily the diet, the Omega 6:3 ratio can be achieved in a Plant Strong vegan diet.