The Benefits of Omega-3 Fatty Acids

Chronic inflammation is at the core of various health conditions like lupus and rheumatoid arthritis (RA). It can steal your life force with persistent pain and discomfort. But nature holds a possible remedy: omega-3 fatty acids. These potent fats, found in fatty fish and plant-based sources possess the potential to tame inflammation. Today’s newsletter dives into omega-3s, their role in combating inflammation, and their potential to alleviate autoimmune disease symptoms. Let's explore how we can harness these special fats in our own kitchens for a healthier life. 

Fatty Acids

Before diving into omega-3s, let’s discuss what fatty acids are. Considered the “building blocks” of the cell membrane, they make up a vital component of every cell in our bodies. During digestion, fats break down into individual fatty acids, which then enter our bloodstream. They play a fundamental role in various bodily functions, from providing energy to regulating cellular processes. Fatty acids come in different types: non-essential ones, produced by our bodies, and essential ones, acquired from our diets. Essential fatty acids, like omega-3s are crucial for human health.

Omega-3 Fatty Acids and Inflammation

Omega-3 fatty acids perform various roles in the body, including supporting the immune system, reducing inflammation, and benefiting heart and brain health. They're crucial for constructing cell membranes and influencing cell receptor function throughout the body. Additionally, these fats act as hormone precursors, regulating blood clotting, artery function, and inflammation. Omega-3s engage with genetic cell receptors, potentially preventing heart disease, managing autoimmune conditions like lupus and rheumatoid arthritis (RA), and providing protective effects against cancer.

Omega-3s and Rheumatoid Arthritis

Increasing omega-3 levels may alleviate symptoms associated with certain diseases, notably reducing joint swelling in individuals with RA. In a 2015 study, RA patients undergoing DMARD treatment saw significant benefits after adding an omega-3 supplement into their regimen. Furthermore, many other studies have shown that daily omega-3 supplementation may offer relief for RA symptoms.

Research indicates that omega-3 fatty acids have the ability to decrease the release of substances involved in the body's inflammatory response. When individuals with RA consume more omega-3s, they hinder arachidonic acid from binding to the cells, a usual trigger for inflammation. This change results in fewer inflammation markers, such as tumor necrosis factor, leading to decreased inflammation. Additionally, omega-3s curb the production of specific molecules responsible for breaking down cartilage.

Sources of Omega-3 Fatty Acids

There are three main types of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), found in seafood, and alpha-linolenic acid (ALA) present in plants. Fatty fish like mackerel, sardines, and salmon are rich sources of EPA and DHA, while ALA can be obtained from plant-based foods such as flaxseeds, chia seeds, walnuts, and algae.

A selection of omega-3 rich foods:

• Plants:

  • Flaxseeds: 2,350 mg of ALA per tablespoon (10.3 g) of whole seeds; 7,260 mg per tablespoon (13.6 g) of oil

  • Chia seeds: 5,050 mg of ALA per oz (28 g) 

  • Walnuts: 2,570 mg of ALA per oz (28 g)

• Seafood

  • Mackerel: 4,580 mg of EPA and DHA (combined) in 3.5 oz (100 g)

  • Salmon: 2,150 mg of EPA and DHA (combined) in 3.5 oz (100 g)

  • Sardines: 1,463 mg of EPA and DHA (combined) per cup (149 g) of canned Atlantic sardines; 982 mg per 3.5 oz (100 g)

Understanding the differences between seafood and plant-based omega-3 sources is essential because DHA and EPA are considered the most important omega-3s. Seafood offers direct DHA and EPA, while plants provide ALA, necessitating conversion by the body into EPA and DHA. However, this conversion is limited and relatively inefficient. Research indicates that, on average, only 1–10% of ALA transforms into EPA and 0.5–5% into DHA in humans. This conversion rate is contingent upon adequate levels of other nutrients, including calcium and iron. 

The distinction between plant-based and seafood-based omega-3 fatty acids is important to note because DHA and EPA demonstrate powerful anti-inflammatory effects and support overall health. On the other hand, while ALA is a part of omega-3s, its impact on fighting inflammation, safeguarding against certain cancers, and supporting brain and heart function is not as pronounced as DHA and EPA.

Research indicates that individuals with RA may benefit from a daily intake of 2.7 grams of omega-3 fatty acids, particularly EPA and DHA. This dosage has shown potential in reducing disease activity and improving symptoms like pain and morning stiffness. As it’s considered a high dose, it’s important to consult your healthcare provider first. While both plant-based and seafood-based omega-3 supplements exist, seeking medical advice before beginning any supplementation is strongly recommended.

Closing Thoughts

Omega-3 fatty acids are more than just dietary buzzwords – they're powerful tools for building resilience against inflammation and its downstream effects. By incorporating adequate amounts of these fats, particularly EPA and DHA, into your diet or through carefully chosen supplements, you can potentially reduce inflammation, alleviate symptoms of autoimmune diseases, and bolster your overall health.

I would love to hear from you! What are your thoughts on omega-3s? Have you incorporated them into your diet or considered supplementation? I'm also curious about your take on the different sources. Which path resonates with you more, and why?

Let’s continue learning and growing together!

Take good care,

Rebecca

P.S. Let me know if you made the Mediterranean broccoli salad!

Disclaimer: I am not a healthcare provider, and the information provided in this newsletter is intended for educational purposes only. The content shared here should not be used as a substitute for professional medical advice, diagnosis, or treatment. Always consult with your healthcare provider or physician for personalized guidance regarding any health concerns or medical conditions.

Sources

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Hjalmarsdottir, F. (2019).The 3 Most Important Types of Omega-3 Fatty Acids. Healthline. https://www.healthline.com/nutrition/3-types-of-omega-3

Hjalmarsdottir, F. (2023). 12 Foods That Are Very High in Omega-3. Healthline. https://www.healthline.com/nutrition/12-omega-3-rich-foods

Li, X., Bi, X., Wang, S., Zhang, Z., Li, F., & Zhao, A. Z. (2019). Therapeutic Potential of ω-3 Polyunsaturated Fatty Acids in Human Autoimmune Diseases. Frontiers in immunology, 10, 2241. https://doi.org/10.3389/fimmu.2019.02241

Kostoglou-Athanassiou, I., Athanassiou, L., & Athanassiou, P. (2023). The Effect of Omega-3 Fatty Acids on Rheumatoid Arthritis. Mediterr J Rheumatol 2020;31(2):190-4. https://doi.org/10.31138%2Fmjr.31.2.190

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National Institutes of Health. Omega-3 Fatty Acids. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/

Rajaei, E., Mowla, K., Ghorbani, A., Bahadoram, S., Bahadoram, M., & Dargahi-Malamir, M. (2015). The Effect of Omega-3 Fatty Acids in Patients With Active Rheumatoid Arthritis Receiving DMARDs Therapy: Double-Blind Randomized Controlled Trial. Global journal of health science, 8(7), 18–25. https://doi.org/10.5539/gjhs.v8n7p18