Summary

Omega-3 and 6 fatty acids are essential nutrients that work together in the body for optimal cell function. Western diets are unnaturally high in omega-6 and may be related to the rise in chronic inflammatory diseases. [source]

I was planning to share another recipe this week, but the topic of omega-3s has been on my list since I started the blog and after watching an interview with nutrition researcher Philip Calder, PhD on The Proof podcast, I was inspired to write this sooner. The Proof is on my shortlist of favorite podcasts. I will share a full list of my favorites in a future post.

Consider watching the full interview with Philip Calder (1 hour, 45 minutes). It’s well worth your time, no matter what your dietary eating pattern — this interview is not specific to the plant-based diet. Timestamps are here, if you’d like to head straight to a specific section of the video, e.g. dosage, supplementation, etc.

What should we know about Omega-3 fatty acids?

• We get omega-3s from food.

• “Omega-3 fatty acids help all the cells in your body function as they should. They’re a vital part of your cell membranes, helping to provide structure and supporting interactions between cells. While they’re important to all your cells, omega-3s are concentrated in high levels in cells in your eyes and brain.” [source]

• In addition, omega-3s provide your body with energy (calories) and support the health of many body systems. These include your cardiovascular system and endocrine system.” [source]

• “The balance between omega-3 and omega-6 acids allows the cell membranes to develop with exactly the right flexibility and fluidity, to carry messages between neurones, that is a determining factor in physical and mental well-being and has a profound influence on all the body's inflammatory responses.” [source]

• However, too much inflammation caused by an omega-3 to 6 ratio that is off-balance can contribute to chronic inflammatory diseases. High levels of omega-6 fatty acids are found in most processed foods, including plant-based processed foods high in vegetable oils, as well as cakes, fatty meats, and cured meats. Top 10 foods highest in omega-6

• “Excessive amounts of omega-6 polyunsaturated fatty acids (PUFA) and a very high omega-6/omega-3 ratio, as is found in today's Western diets, promote the pathogenesis of many diseases, including cardiovascular disease, cancer, and inflammatory and autoimmune diseases, whereas increased levels of omega-3 PUFA (a low omega-6/omega-3 ratio) exert suppressive effects.” [source]

How can I get omega-3s?

• Flax seeds, chia seeds, or flaxseed oil

• A DHA/EPA supplement made from algae (plant-based) or fish — DHA and EPA are fatty acids within the omega-3 chain

• Fatty fish — salmon, sardines, mackerel

The diet change I made

In the last 6 months, I started adding 2-4 tablespoons of whole flax or chia seeds to my smoothie daily. My Vitamix grinds the seeds when it blends the smoothie.

Notes

• Flax or chia seeds should be consumed freshly ground to ensure the bioavailability of the omega-3s. If you buy ground flax or eat whole flax or chia seeds, these are healthy foods, but you may not be getting the same omega-3 benefit.

• If you don’t make smoothies, you can use a spice or coffee grinder to grind your own whole seeds. I grind chia seeds in a Krups coffee grinder ($20). For chia pudding, combine 2 tablespoons freshly ground chia seeds with 1/2 cup plant milk or water. Add cinnamon, and nutmeg or any other healthy plant foods (optional).

• If you decide to supplement, I recommend watching the above linked interview with Dr. Calder so you know what to look for when you choose the supplement. Info. on DHA/EPA starts at 1:15:40 in the video.

• This interview fell short for me in one area. That is the lack of focus on flax seeds and chia seeds as viable alternatives to fatty fish and supplements. It would have made the discussion even more useful for those of us who don’t eat fish and appreciate whole food options, had this been more thoroughly covered.

• I appreciated Dr. Calder’s discussion of testing dietary changes to understand the impact on our bodies via blood markers. Healthy, safe, evidence-based experimentation is a key part of how I approach my health.

• Keep in mind: seafood, sustainability, impact of commercial fishing on the environment, antibiotic use in farmed fish.

• It would be nice if we didn’t have to spend so much time planning, to ensure our diet is healthy. Our bodies didn’t evolve in the modern world. Adjusting our eating patterns and meals takes effort in the beginning. It gets easier over time.

• From The Proof show notes: “With over 20 years of research focusing on fatty acids, particularly the roles of omega-3 and omega-6, his [Dr. Calder’s] expertise is unparalleled.”

Did you watch the interview? Do you plan to do anything differently after learning about omega-3 fatty acids? Let me know in the comments below!

Additional reading
Nutritionfacts.org

Thanks for reading!

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