Omega3s:
Fats you Can & Should Eat
Barbara Lohse, PhD, RD, LD
Formerly of KSU, Dept of Human Nutrition
[email protected]
Resources
• Bill Lands [email protected]/dietary-supplements
• http://ods.od.nih.gov/eicosanoids
• www.longevinst.org/nlt/newsletter13-2video.html
• www.aicr.org Summer 2001 newsletter
• Handout: US Mills “Overview for Health Professionals”
• www.flaxcouncil.org
• www.oznet.ksu.edu MF2519/MF2520
Omega 3 versus Omega 6 Fat
palmitate
16:0
desaturation
plants only
di-homo
gamma-linoleate
18:3
stearate
18:0
Linoleate
18:2
oleate
18:1
desaturation
alpha-linoleate
18:3
eicosatrienoate
20:3
arachidonate
20:4
EPA/DHA
20:5/22:6
A Balanced Response is Needed
Vitamin-like
essential fats
===========>>>
metabolized to
FOOD > short 3
===>> long 3 =======>>
FOOD > metabolized to
metabolized to
FOOD > short 6
===>> long 6 =======>>
Hormone-like
eicosanoids
3-eicos ===>>
moderate responses
6-eicos ===>> vigorous responses
3-eicos make responses
long 3 makes 3-eicos
Short 3
makes long 3
.
Eicosanoids Differ
Anything 3 can do
I can do better!
3
6
Good grief!
Sometimes
6
is just too much!
A Balanced Response is Needed
Vitamin-like
essential fats
===========>>>
metabolized to
FOOD > short 3
===>> long 3 =======>>
FOOD > metabolized to
metabolized to
FOOD > short 6
===>> long 6 =======>>
Hormone-like
eicosanoids
3-eicos ===>>
6-eicos ===>> vigorous responses
Make balanced food choices !
Excessive 6-eicos occur in:
Conditions for which you take
aspirin, ibuprofen(Motrin),
acetominophen(Tylenol),
COX-2 blockers, & NSAID’s
all have excessive 6-eicosanoids
moderate responses
Heart attacks
Strokes
Thrombosis
Arrhythmia
Arthritis
Asthma
Menstrual cramps
Headaches
Tumor metastases
A Balanced Response is Needed
Vitamin-like
essential fats
===========>>>
metabolized to
Hormone-like
eicosanoids
FOOD > short 3
===>> long 3 =======>> 3-eicos
FOOD > metabolized to
metabolized to
FOOD > short 6
===>> long 6
=======>> 6-eicos
===>>
moderate responses
===>> vigorous responses
Make balanced food choices !
Excessive 6-eicos occur in:
Balance the 6's and the 3's
in your body
% long 6 in long total ==>>>
Heart attack deaths/100,000 ===>>>
Heart attacks
Strokes
Thrombosis
Arrhythmia
Arthritis
Asthma
Menstrual cramps
Headaches
Tumor metastases
47%
58%
78%
Japan
Medit.
USA
50
90
200
.
Choose foods that balance
the 6’s and the 3’s
in your body
6
3
.
Terrestrial
Marine
Terrestrial
Marine
Linoleate
18:2
di-homo
gamma-linoleate
18:3
arachidonate
20:4
PG2/TXA2
LTB4
PG1
LTB3
alpha-linoleate
18:3
EPA/DHA
20:5/22:6
PGI3
LTB5
Fatty Acid Composition of Oils (%)
Fat or Oil
Saturated/Mono ALA/Linoleic
Flaxseed
9/18
57/16
Canola Oil
7/61
11/21
Soybean
Oil
Olive Oil
15/23
8/54
15/75
1/9
Beef Tallow
48/49
1/2
Morris DH. Nutrition Today. 3693):159-162;2001
% Alpha Linolenic intramuscular content
of pasture fed vs pen fed cattle & pigs
Yellow Cattle
Hereford
Japanese Black
Wild boar
Touyuen
Yorkshire
Pasture
1.50
1.70
Pen
0.79
3.94
2.21
Koizume, Suzuki, Kaneko. J Nutr
Sci. Vitaminol 37:545-54; 1991.
None
Alpha-linolenic fatty acids
Grass-finished
Grain-finished
Ribeye 2.9%
Ribeye 0.4%
Top Sirloin 3.4%
Top Sirloin 0.4%
Top Round 3.7%
Top Round 0.5%
Clod 3.7%
Clod 0.5%
Marchello and Driskell. Great Plains
Research 11:65-82;2001
Omega-3 fatty acids
Flaxseed
2000 mg/10 g
ALA
Walnuts
2574 mg/ oz English
70 mg/100 g
Canola Oil
1302 mg ALA/tbsp
top round
Salmon
148 mg EPA/oz smoked
Herring
123 mg ALA, 631 mg EPA
per oz kippered
Why the focus on n-3 fat from bison?
Marchello and Driskell. Great Plains
Research 11:65-82;2001
Nutrition Labeling
Health
Claim
January 6, 1993
Claim not authorized/
EPA & DHA only
Menahaden
GRAS
1997
Pearson vs Shalala
NS scientific agreement
Bleeding risk/LDL inc.
and increased TAGs
October 31, 2000
EPA/DHA
Safe & Lawful
<3 g/d food&
supplements
Scientific
community
speaks out
February 16, 2002
Evidence for>Evidence against
Nutrition Labeling
Health Claim
February 16, 2002
Consumption of omega-3 fatty
acids may reduce the risk of
coronary heart disease.
It is known that diets low in saturated fat and cholesterol
may reduce the risk of heart disease. The scientific evidence
about whether omega-3 fatty acids may reduce the risk of
coronary heart disease (CHD) is suggestive, but not
conclusive. Studies in the general population have looked at diets
containing fish and it is not known whether diets or omega-3
fatty acids in fish may have a possible effect on reduced risk of
CHD. It is not known what effect omega-3 fatty acids may or
may not have on risk of CHD in the general population.
QUESTIONS ?
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[email protected]
785-532-1671