Anti inflammatory omega 3 

Keywords; anti inflammatory omega 3, freshly ground flax, fatty fish, alpha linolenic acid.

Owing to the consumption of large amounts of seed oils in the Western diet, such as in the sunflower, which has an omega 6 to 3 ratio of 200 to 1, arachidonic acid is maintained at high cellular levels, providing the ingredients for high pro inflammatory substances in the body at the cellular level.

The end result of this high omega 6 diet is oedema, pain and joint and muscle stiffness; atherosclerosis, asthma, cancer, and autoimmune diseases such as lupus.

Anti inflammatory drugs inhibit the production of pro inflammatory substances such as prostaglandins and cytokines, which are derived from the dietary omega 6 fatty acid, arachidonic acid.

Prevention of the conversion of omega 6 arachidonic acid to prostaglandins and cytokines is the aim of the exercise.

Freshly ground flax seed

But non steroidal anti inflammatory drugs taken long term have serious side effects. Are there alternatives?

Omega 6 and the Western diet

Canola oil has a healthy omega 6 to omega 3 ratio of 2 to 1 but has other issues which are fully discussed on wikipedia. Notably that canola, rape seed, is fully genetically modified to reduce the high levels of a known toxin, erucic acid, to 2 percent which is thought to be safe. Thought, but not for certain.

Virtually all seed oils, including both canola and sunflower are solvent extract and contain traces of xylene and, because of the high temperature extraction methods, trans fatty acids.

Since we get plentiful omega 6 in our diets, it's best in general to avoid seed oils especially in salad dressings. Use olive oil rather.

Anti inflammatory omega 3, ω3

Omega-3 consists of three essential fatty acids, containing 18-carbons (ALA), 20-carbons (EPA) and 22-carbons (DHA)

• Alpha Linolenic Acid (ALA)
• EicosaPentaenoic Acid (EPA)
• DocoHexaenoic Acid (DHA)

Alpha Linolenic Acid (ALA)

ALA is found in large amounts (50-70%) in Flaxseed oil (aka Linseed oil). Flaxseed is grown in large quantities, but most of it is used in animal feed, or for industrial purposes.

Flaxseed oil for human consumption is first cold pressed. 

Although EPA is also an "essential" omega-3 fatty acid, ALA can be converted in the body to EPA. However, many nutrients and minerals are required for this conversion to occur readily, read a healthy diet rich in fruits and vegetables.

• 
  

Less concentrated, but still significant amoutns alpha linolenic acid are found in pecans and avocados.

• 
  

EicosaPentaenoic Acid (EPA)

Fish oil

Cold water fish oil is the main source of EPA. Fish like salmon.

Here's the interesting part: Pro-inflammatory prostaglandins and cytokines  are eicosanoids. Notice the "eicosa" in EPA and Prostaglandins.

Researchers James et al reporting to the American Society for Clinical Nutrition have shown that EPA acts as a competitive inhibitor of Arachidonic Acid in its conversion to the pro-inflammatory prostaglandins and cytokines.

They report that decreased synthesis (up to 90%) of these pro-inflammatory substances has been observed when fish oil or flaxseed oil are added to the diet of patients suffering from rheumatoid arthritis. 

DocoaHexaenoic Acid (DHA)

About sixty percent of the brain is fat, and fully half is DHA. In particular, the Optic nerve is considered an extension of the brain and together with the retina has the highest concentration of DHA in the body.

Of interest is that fish don't make omega 3 fatty acids. They consume them in their diet, from algae and seaweeds.

Vegetarians who have no desire to eat fish, or swallow these capsules, for their DHA can in fact find seaweed and algae products on the market, rich in omega 3 oils.

Better still, join the Chinese and eat seaweed regularly.

Are there any adverse effects from taking large quantities of omega 3? Consumption of more than 3g of EPA and DHA has, according to the FDA, the potential of serious risks including haemorrhagic stroke. Of importance is that even a generous helping of salmon, say 100g contains only a total of 2.5g of PUFAs, in the main made up of omega 3.

Obtaining omega 3 from natural sources remains safer than swallowing large amounts of fish oil capsules.

Plus of course you get the very healthy fish protein and the other many unknown compounds found in all whole foods, as compared to pills from a bottle. 

Fish Soup @ anti inflammatory omega 3

Cold water fish is a European favourite, providing the omega-3 fatty acids EPA and DHA. Dead easy to make. 

Overall recommendations @ Anti inflammatory omega 3

• Freshly ground flaxseeds for ALA
• Fatty fish and/or fish oil for EPA and DHA
• Anti inflammatory drugs
  

Very readily oxidised flaxseed oil

One of the great difficulties is that omega-3 fatty acids go rancid as soon as they are exposed to air. Fish (DHA and EPA), like house guests, go off after three days. Flaxseed oil (aka Linseed oil) is so readily oxidised that it releases large amounts of heat, exothermic, that it is dangerous to leave old rags soaked in this omega-3 oil (ALA) lying around. They literally can ignite.

• Fresh fish if possible, and do your homework before purchasing fish oil capsules.
• Eat avocados within half an hour of peeling. 
• Crack your own pecans and walnuts.