Our cells recognise the shape of these ´polyunsaturated´ fatty acids when they are eaten, so that they are used directly by the tissues that need them for important functions related to the cardiovascular system, immune system, brain functions and many others besides. There are two types of these important polyunsaturated fatty acids - omega 3 - like EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) and omega 6 - from seeds and red meat. Even if certain omega 3 and 6 fatty acids are used in the same body cells, they have different, mostly opposite actions which means we need to balance our intake of the two types. Due to the fact that the food industry today uses omega 6 containing oils like soy and corn-oil in almost every product, a dangerous imbalance has been creeping in during the last 30 years. And this has not been compensated for by an increased intake of fish. On the contrary, we eat less oily fish than ever before. This has created a need for the omega 3 fatty acids EPA and DHA which can only be addressed by changing the design of our diet.

THE BENEFITS OF EPA

Due to its shape, EPA acts in the cells in the cardiovascular system where it has important benefits in preventing blood clotting and formation of atherosclerosis, the arterial disease responsible for myocardial infarction and stroke. Clinical studies from the UK and the US have shown that omega 3 fatty acids can prevent development of atherosclerosis and even reduce the risk of established atherosclerosis. The American Heart Association recommends a daily intake of 750mg of omega 3 fatty acids to prevent the development of cardiovascular disease which takes more than half a million lives each year in the US.

EPA is also important for the normal function of the immune system as it has a fine-tuning effect on different immunological events. Did you know that an overactive or false-programmed immune system is responsible for conditions like rheumatoid arthritis, psoriasis and inflammatory bowel diseases as well as allergies? Clinical studies from Europe and the US have demonstrated that omega 3 fatty acids have important effects in the treatment of these types of diseases.

What about DHA?

This molecule is integrated in all brain cell membranes where it exerts important functions, relating to memory for example. People with a poor memory have low concentrations of DHA and patients with Alzheimer´s dementia have very low levels of DHA in the brain. Several studies have shown that people with a regular intake of omega 3 fatty acids do not develop dementia to the same extent as those who don´t eat fish.

A clinical study from Sweden, to be published later this year, has demonstrated positive effects of omega 3 on memory in patients with established Alzheimer´s disease. So it seems that a regular intake of oily fish or a daily food supplement containing about 1g of omega 3 fatty acids has a preventive effect on the development of memory loss and even dementia.

The tissue with the highest content of DHA is the retina of the eye. DHA is important for the conversion of light to electrical signals which are conducted to the rear part of the brain where these signals are processed and stored. Loss of eyesight in the elderly, due to degenerative changes in the retina, is getting more common due to the fact that the average life expectancy has increased.

This disease, called age-related macular degeneration, is more common in people who don´t eat fish. An ongoing study in France is seeking to establish whether a DHA supplement can alleviate symptoms in these patients.

So it seems that even if people today eat an inferior diet, with processed food instead of organic food and lots of lean products containing high amounts of omega 6 plant oils, there may be much to gain by increasing the intake of oily fish or taking an omega 3 supplement.

Prevention is important before diseases develop. This also has an impact on the amount of omega 3 fatty acids necessary to obtain positive effects. Significant effects on cardiovascular and brain health can be obtained by eating oily fish a couple of times per week or by taking at least 600mg of omega 3 fatty acids daily. If you are considering a daily omega 3 supplement, you should choose a concentrated product which is purified from environmental pollutants regularly found in oily fish.

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