When "Fatty" is Good: Omega-3 Oils and Fatty Acids

by Wyn Snow, Managing Editor

While fats in general have multiple uses in the body, their most significant roles involve the brain, cell membranes, and a host of hormone-like substances that act like thermostats in the body: either raising or lowering a variety of metabolic functions in order to maintain health.
The brain is made of fat, especially the omega-3 fatty acid DHA, so obtaining sufficient omega-3 is crucial for cognitive functioning and mood.
All the cell membranes in the body are made of cholesterol and fat. Part of the membrane must be sturdy so the cell can maintain its shape. For this purpose, the body uses cholesterol and saturated fatty acids that are straight and can be stacked tightly together.
The rest of the membrane must be flexible and porous, so that nutrients can enter the cell and waste products can leave. To accomplish this, the body uses unsaturated fats because they are bent.
Why trans-fats are bad for health
Trans-fats are destructive to health because the body misreads them. Trans-fats have the same chemical signature as omega-3s and omega-6s, so the body uses them for the same purposes. But they are structurally straight rather than bent, so the part of the cell membrane that needs to be porous becomes tight and rigid instead. This causes a variety of health problems—including insulin resistance, which can lead to type 2 diabetes.
Consumption of trans-fats also raises the risk of heart disease by increasing LDL and lowering HDL cholesterol. (A useful mnemonic: the levels one wants to see on test results match the letters: low LDL and high HDL.)

Health benefits of Omega-3s
Omega-3 fatty acids are vital for our health in a variety of ways.
Reduce risk of heart disease—Omega-3s are blood thinners and help to keep arteries elastic and flexible. They reduce high blood pressure, and keep triglycerides down.
Reduce risk of unwanted blood clots—Omega-6 based thromboxane aids in clotting, which stops blood loss from injuries. Omega-3s keep thromboxane in check, thus preventing unwanted blood clots that can cause strokes, heart attacks, deep-vein thrombosis and embolisms in lungs.
Lower blood pressure—Thromboxane also constricts arteries, leading to raised blood pressure. Omega-3s again keep thromboxane in check.
Reduce inflammatory diseases—Omega-3s are natural anti-inflammatory agents, so they act to prevent or reduce symptoms of arthritis, migraine headaches, menstrual cramps, and asthma.
Vision—Omega-3s are valuable both for the retina and blood supply through the tiny capillaries in the eyes.
Brain and mood—Omega-3s are an important constituent of the brain, especially DHA. In cultures that eat a lot of fish, the rate of depression is lower than in populations that don't, such as the US. Even though depression has many causes, making sure the brain has enough nutrients to function well is an obvious "no brainer."
Cancer—Omega-3s reduce the risk of cancer. They strengthen the immune system, which is the body's primary defense against the appearance of new cancerous cells. Omega-3s also make it harder for a tumor to metastasize to other areas of the body.

Reduce risk of osteoporosis—Bones are living tissue, constantly being broken down and rebuilt. Eicosanoids help to regulate the balance between osteoclasts, which break down bone, and osteoblasts, which rebuild it. Research indicates that healthy omega-3 levels contribute to rebuilding bone rather than losing it.
Other health conditions that can be aided by a healthy intake of omega-3s are dry skin (one of the first signs of an omega-3 deficiency), allergies, menopause symptoms, vulnerability to glaucoma and macular degeneration, chronic inflammatory bowel diseases, and ADHD.
How much Omega-3s do we need?
Nutrition experts disagree both on how much we need, and the optimal ratio between omega-6 and omega-3 fatty acids. Some recommend consuming equal quantities (a 1:1 ratio), while others recommend no more than 10 omega-6s to each omega-3. The diet of our Paleolithic ancestors probably ranged from equal quantities to a 5:1 ratio between omega-6 and omega-3 fatty acids. In Japan, the traditional soy-and-seafood-based diet shows a ratio of 2.8 to 1. However, the current American diet contains roughly ten to twenty times as much omega-6 as omega-3 fatty acids