NutriSpeak - V-Pure Omega EPA & DHA

Omega-3s, EPA & DHA

Which fats do we need? What are our best sources?

Fats: Brain Food and Much More

By Vesanto Melina, MS Registered Dietitian

Certain polyunsaturated fats are essential to our health and must be obtained through our diets or supplements. There are two distinct families of these fats: the omega-6 family and the omega-3 family. Within each family is one fat (fatty acid) that is sometimes called a parent (because others in that family can be made from it) and sometimes called essential (because we require a dietary source). In the omega-6 family the parent is linoleic acid (LA). In the omega-3 family it is alpha-linolenic acid (ALA).

Table 1. Conversion to Longer Unsaturated Fatty Acids in the Omega-6 and Omega-3 Families.
Omega-6’s LA AA	Omega-3’s ALA EPA DHA

Our bodies can convert LA and ALA to longer unsaturated fatty acids that are very active in the body and that have powerful impacts on health. In the omega-6 family, an important longer form is arachidonic acid (AA). In the omega-3 family, the important longer forms are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). (See Table 1.)

Eicosanoids and Balance between Omega-6’s and Omega-3’s

AA and EPA are used in our bodies for making hormone-like substances called eicosanoids that regulate many organ systems. The eicosanoids formed from AA are very potent; they increase blood pressure, inflammation, cell proliferation (cell division), and markers of heart disease such as blood clotting and platelet aggregation. We need the eicosanoids formed from AA, yet too much of these increases our risk of chronic disease and of inflammatory diseases. The eicosanoids formed from EPA guard us against these responses and provide a protective balance. Very recent research has shown EPA to lessen the symptoms of schizophrenia for some people for example.

DHA and the Brain

DHA does not form eicosanoids, however it is a primary building block for the gray matter of the brain, the retina of the eye, and certain cell membranes. DHA is critical to the growth and function of the brain and nervous system. Low levels of DHA have been associated with neurological and behavioral disorders such as depression, Alzheimer’s disease, and Attention Deficit Hyperactivity Disorder (ADHD). As a result, low levels of DHA can impair brain and eye development in infants.

Every Cell Needs Omega-3’s

Omega-3 fatty acids are building blocks for healthy cell membranes. They help our cells to keep their shape and flexibility. They allow substances needed for the health and survival of our cells to flow in, and waste to flow out. They help with cardiovascular health and support healthy triglyceride and HDL (good) cholesterol levels. Studies have also shown omega-3 fatty acids to inhibit the spread of cancer cells, (particularly prostate and breast cancer).

Food Sources

Plant foods are our main sources of the two essential fatty acids, LA and ALA. Animal fats (meat, poultry, and dairy) provide AA. Cold water fish contain EPA and DHA. However, for many reasons (over-fishing, the buildup of toxic minerals and other toxic substances in fish flesh, environmental problems, and cruelty to fish and sea mammals), fish are becoming less and less desirable as sources. Fortunately, EPA and DHA also are available in sea plants (seaweed and microalgae*); in fact this is where fish actually get their EPA and DHA.

(Note: Here we refer to DHA-rich DHA-rich microalgae, not blue-green algae.)

Ideal Ratios of Omega-6 and Omega-3 Fatty Acids

The optimal ratio of omega-6 to omega-3 fatty acids is in the range of 2:1 to 4:1. Most North Americans consume a ratio of 10:1 or higher; in other words their intake of omega-6’s is 10 times that of omega-3’s. This imbalance can raise our blood pressure and increase our risk of heart disease, other chronic disease, inflammatory conditions, and cell division. High intakes of omega-6 fatty acids also limit our ability to convert ALA to EPA and DHA. Flaxseed and flaxseed oil are prized because they have a ratio of 1 part omega-6’s to 3.5 parts omega 3’s. Their high ALA content can correct the dietary imbalance.

Limited Conversion

DHA and EPA are not “essential” in our diets, yet we must get enough either through conversion from ALA or from direct sources of EPA and DHA. If sufficient ALA is consumed, healthy people appear to be able to convert ALA to EPA and DHA. Yet it can be a challenge for many of us to produce adequate amounts of EPA and DHA. Thus, many may enjoy benefits from direct sources, and preformed EPA and DHA may improve our health.

People Who May Benefit By Direct Sources of EPA and DHA

The following people may benefit by consuming direct sources of EPA and DHA:

Those who do not include fish in their diets

Pregnant women, due to their fetus’ requirements for EPA and DHA

Lactating women, due to their infant’s rapidly growing brain and nervous system

People with conditions that are linked with low levels of omega-3 fatty acids (depression, schizophrenia, ADHD)

People with diabetes, who have limited capacity to convert ALA to EPA and DHA

Vegetarians and vegans, who typically have lower EPA and DHA in body tissues compared with non-vegetarians

Lactating vegan and lacto-ovo vegetarian women, whose breast milk DHA levels are lower than those of non-vegetarians

People with high intakes of omega-6 fatty acids, trans fats, or saturated fats.

Guide to Getting Enough Omega-3 Fatty Acids

Three simple steps will help you to ensure optimal intakes of omega-3 fatty acids:

Table 2. ALA Content of Selected Foods
Food	ALA (grams)
Flaxseed oil, 1 Tbsp.	8.0
Hempseed oil, 1 Tbsp.	2.7
Canola oil, 1 Tbsp.	1.6
Soybean oil, 1 Tbsp.	1.0
Walnuts, 1 oz.	2.7
Flaxseeds, 1 Tbsp.	2.6
Soybeans, 1 cup cooked	1.1
Leafy greens, 1 cup raw	0.1
Wheat germ, 2 Tbsp.	0.1

1. Include good dietary sources of ALA. These are flaxseeds, flaxseed oil, hempseeds, hempseed oil, canola oil, walnuts and green leafy vegetables. Adults aim for 3 to 6 grams per day.

2. Consider including a direct source of EPA and DHA

In theory we should be able to convert the omega-3 fatty acids in flaxseed to both EPA and DHA. Yet even the Flax Council of Canada concedes that there is little consistent and clear evidence that most of us can efficiently accomplish this conversion. Though our diets may be rich in ALA from flax, EPA and DHA prove to be more effective than ALA in raising EPA and DHA levels. Those who do not eat fish, vegetarians, vegans, women who are pregnant or lactating women, people with conditions linked with poor omega-3 fatty acid status, diabetics, and the elderly may benefit significantly from direct sources of EPA and DHA. High intakes of omega-6 fatty acids, trans fats, or saturated fats inhibit conversion; thus people with diets high in these fats also may need supplemental EPA and DHA.

The very new product V-Pure is the first vegan dietary source of both EPA and DHA to hit the marketplace. It is:

Organic (no contaminants from the land or sea)

Contains no animal products (suitable for vegetarians and vegans)

Sustainable - contains no fish products

An outstanding source of both EPA & DHA

Why Not Just Eat Fish?

Fish contains omega-3 fatty acids, including EPA and DHA. So why not just eat fish? There are plenty of sound reasons to forgo fish. For starters, fish is our most concentrated source of two types of contaminants: heavy metals such as lead, mercury and cadmium, industrial pollutants such as PCB’s, DDT and dioxin, and flame-retardants. Needless to say, we want to steer clear of these toxic substances. Fish also is a primary source of food-borne illness, poisoning hundreds, perhaps thousands of people in North America each day. There are compelling ecological and ethical arguments for avoiding fish, too. Large commercial fishing operations are leaving the vast majority of our fish stocks in jeopardy. The Natural Resources Defense Council estimates that about 70 percent of the world’s fish populations are now fully fished, overexploited, depleted or very slowly recovering. From an ethical perspective, a fish dinner involves taking a life, or several lives. Indeed, commercial fishing operations generally have huge bycatches (fish and other sea life that is unintentionally caught). These creatures do not generally survive, and are simply tossed back into the water.

3. Decrease your intake of omega-6 fatty acids. Diets that are relatively high in omega-6 fatty acids can cut our efficiency of omega-3 conversion in half. Eliminate oils that are omega-6-rich and omega-3-poor: sunflower, safflower, corn, grapeseed, soybean and cottonseed oils. Avoid processed foods containing these oils. Whole foods such as sunflower seeds, pumpkin seeds, sesame tahini, tofu, and wheat germ also are sources of omega-6’s; however these are nutrition powerhouses and need not be reduced.

Vesanto Melina, MS, Registered Dietitian, did her under-graduate and graduate work at the University of Toronto and the University of London, England. She has taught nutrition at the University of British Columbia in Vancouver and at Seattle’s Bastyr University. She is co-author of seven books that are classics in seven countries and four languages, and provide a wealth of information on fats and other nutrients. These include: The New Becoming Vegetarian, The Food Allergy Survival Guide, Raising Vegetarian Children, Healthy Eating for Life: To Prevent and Treat Cancer, Becoming Vegetarian, and Becoming Vegan. Vesanto is widely known in the media - press, TV and radio and received the prestigious Clintec award for leadership in dietetics.