What is Omega 3? Two fats, which are essential to good health, are called Omega 3 and Omega 6. These belong to a family of polyunsaturated fatty acids known as “essential fatty acids” or EFAs. These fats are vital for good health and normal growth. These are called “essential” because the body cannot manufacture these fats, or store much of these fats. These fats have to be taken through the diet. In other words, they have to be eaten regularly. To make matters more complicated — Omega 3 and 6 only maintain their status as “Good Fats” when these are eaten in the right balance.
The typical diet that our children eat contains too much of Omega 6 and too little of Omega 3 fats. That’s way we need to increase our intake of Omega 3 in isolation, as our Omega 6 intake is normally sufficient. Alpha Linolenic Acid (ALA) is the principal Omega 3 fatty acid, which a healthy human being will convert into eicosapentaenoic acid (EPA), and later into docosahexaenoic acid (DHA). EPA and the gamma-linolenic acid (GLA) synthesised from linoleic (Omega-6) acid are later converted into hormone-like compounds known as eicosanoids, which aid in many bodily functions, including vital organ functions and intra-cellular activity.
Omega 3s are used in the formation of cell walls, making the walls supple and flexible, and improving circulation and oxygen uptake with proper red-blood cell flexibility and function. Omega 3 deficiencies are linked to decreased memory and mental abilities, tingling sensation of the nerves, poor vision, increased tendency to form blood clots, diminished immune function, increased triglycerides and “bad” cholesterol (LDL) levels, impaired membrane function, hypertension, irregular heartbeat, learning disorders, menopausal discomfort, itchiness on the front of the lower leg(s), and growth retardation in infants, children and pregnant women.
It was found that:
l Daily supplements of Omega 3 fatty acids will boost the brain development of children by three years in only three months. Scans showed their brains developed three years in as many months as nerve fibres grew additional branches.
l Children given capsules of Omega 3 grew additional “grey matter” which helps intelligence.
l Brain scans, which showed the evidence of changes, were reinforced by results in tests of reading, concentration and short-term memory.
l Children, who took part in the study, increased their reading ability by an average of a year and a quarter during the Omega 3 trial. The average increase in their reading age was a year and a quarter and their handwriting became more accurate
Tall claims
l Most of the cooking oils lay tall claims as being Omega 3 rich but the truth is that, either their percentage of Omega 3 is too less or the ratio of Omega 3 to Omega 6 is badly skewed. The lower the ratio, the better the oil.
l Here are the Omega 3 content and ratios of Omega 3 to Omega 6 fatty acids in some common cooking oils:
l Canola oil like Jivo (content 11 per cent), Ratio 1:2
l Olive oils like Figaro and Leonardo (1 per cent), 1:13
l Sunflower oils like Sundrop and Sweekar (1 per cent), 1:71
l Safflower oils like Saffola 1:88
l Soybean oils like Fortune and Nature Fresh (7 per cent), 1:7
l Corn oils (1 per cent), 1:57
l Groundnut oils (negligible Omega 3) and
l Palm oils like Ruchi Gold (negligible Omega 3).
l Typical Western diets provide ratios between 1:10 and 1:30 - i.e., dramatically higher levels of Omega 6.
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