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Fact Files : Essential Fatty Acids ……. Are you getting enough?Julie Albrecht, Accredited Practising DietitianEssential fatty acids are PUFA (polyunsaturated fatty acids) macronutrients that cannot be synthesized endogenously(1). These PUFA have n6 +/- n3 double bonds. The Industrialised Western diets are generally abundant in n6 PUFA and contain only small amounts of n3 PUFA(1). One in every two Australians are not consuming adequate long chain n3 PUFA(1). Omega (n3) PUFA, particularly the long chain n3 varieties, are important throughout the life cycle(2). They are important for the visual and cognitive development of infants and children, and are key components in brain and eye health, and the prevention of cardiovascular disease(2). They may protect against Alzheimer’s and other types of dementia and advanced age macular degeneration(2). Long chain n3 PUFA – EPA and DHA are found in fish and fish oils(1). Algae are the primary producers of EPA and DHA in the ecosystem and several refined algal oils are rich sources of DHA(2). Fish consume algae and therefore are rich sources of EPA and DHA(2). The shorter chain n3 PUFA, Alpha Linolenic Acid (ALA) can be found in flaxseed and canola oils(1). ALA is converted to EPA and DHA after ingestion(1)(2). This occurs primarily in the liver and requires an enzymatic conversion, which in humans is not very efficient(2). The enzymes involved in n3 synthesis are also responsible for the conversion of n6 Linoleic acid (LA) to Arachiodonic acid (ARA). Background diet then influences the conversion of these fatty acids as our diets contain a greater amount of LA than ALA(2). Several studies have shown ≥15 – 35 % of dietary ALA is rapidly catabolized to CO2 for energy and only <1% is converted to DHA, which is more efficient in women than men(2). The conversion of ALA to DHA – men 0.3 – 8% and is often not detectable. In women the conversion of ALA to EPA is 21% and to DHA is up to 9%. Hence the most effective way to achieve an increase in long chain n3 PUFA is consume them in long chain form.
The Omega 3 Nutrient Counter listed below is designed to guide you to select sufficient omega-3 nutrients. Consuming deep sea fish twice a week and using canola oil when cooking most days will achieve the above omega-3 targets. Omega Nutrient Counter
References 1. Cleland, Leslie G; James, Michael J; Proudman, Susanna M: Fish Oil: what the prescriber needs to know. Biomed Central Ltd, 2005. |
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