This chapter covers omega fatty acids. For each omega fatty acid, some possible specific uses, food sources, and informative notes are presented. The omega fatty acids include omega 3, Docosahexaenoic Acid (DHA), Eicosapentaenoic Acid (EPA), Alfa Linolenic Acid (ALNA)/Linolenic Acid (LNA), Flaxseed, and Flaxseed Oil. The omega 6 fatty acids include Linoleic Acid, Conjugated Linoleic Acid, Gamma Linolenic Acid, and Safflower Oil. Omega 9 fatty acid and Oleic Acid are discussed.
A. acne, adrenal gland, agoraphobia, Alzheimer’s, angina, antibacterial, anti-blood clot, anti- inflammation, antioxidant, anxiety, asthma, atherosclerosis, attention-deficit hyperactivity disorder, autism
B. Behcet’s disease, bipolar disorder (depressive), blood vessel/bone health, borderline personality disorder, brain growth/development/function/repair, breast cysts/pain, bruises
C. calcium availability (cells), cancer (breast, colorectal, endometrial, kidney, prostate), cataract, cholesterol (LDL/HDL), chronic fatigue syndrome, circulation, cirrhosis (liver), claudication, cognitive development/function, colitis, common cold, concentration, congestive heart failure, coronary artery disease, c-reactive protein levels, Crohn s disease, cystic fibrosis
D. decrease blood sugar, dementia, dermatomyositis, depression, development coordination disorder, diabetes (type 2), diabetic neuropathy, digestion, dry eye/hair/skin, dyslexia, dysmenorrhea, dyspraxia
E. eczema, eye development
F. fatigue, fat metabolism, fibrocystic breast disease, fibromyalgia
G. gallstones, gastrointestinal elimination/disorder, gingivitis, glandular activity (adrenal), glaucoma, gout, glycogen storage disease
H. hair/scalp health, hay fever, hearing loss, heart attack, hepatorenal syndrome, high blood pressure, hormonal balance/function, hot flashes, Hughes syndrome, hypoxia
I. ichthyosis, improve salicylate intolerance, immunity, increase bone density/elasticity (blood vessels), infertility (m), insulin resistance, irritable bowel syndrome
J. joint pain
K. kidney disease .
L. learning disability, leprosy, leukemia, liver/lung disease, , lupus erythematosus
M. macular degeneration, malaria, manufactures adrenal/sex hormones, mastalgia, mental/visual development (infant), mental retardation, memory, migraine headache, miscarriage prevention (with anti/phospholipid syndrome), mood, morning sickness, movement disorder, multiple sclerosis, muscle mass, musculoskeletal problems, myopathy
N. nephritis, nerve cell development/function, night vision, nonalcoholic fatty liver disease
O. omega 3 fatty acid deficiency, osteoarthritis, osteoporosis, otitis media (ear infection)
P. pain, panic disorder, pneumonia, prediabetes, pre-eclampsia, premenstrual syndrome, prevent premature delivery, prostate health, psoriasis, psychosis
R. Raynaud’s disease, reduce apolipoprotein B (LDL), Refsum’s syndrome, reproduction, respiration, restenosis (after bypass or angioplasty), retinitis pigmentosa, Reye’s syndrome, rheumatoid arthritis
S. saliva/tear secretion, schizophrenia, senility, Sjogren’s syndrome, skin disorder, stomach ulcer, slows aging, stress, stroke, swelling, systemic lupus erythematosus
T. thinking, thyroid glands, triglycerides
U. ulcerative colitis
V. ventricular arrhythmia, vision development/function
W. weight loss, weight loss (cancer medication)
Z. Zellweger syndrome
A. algae/oil, almond/oil, anchovies, angelica, avocado/oil
B. bass, bean sprouts, bee pollen, black cod, black cumin seed/oil, bluefish, brazil nut
C. canola oil (rapeseed), chia seed, ciscoe, cod liver oil,
E. egg
F. fennel, fish, fruit, flaxseed/oil (linseed)
G. garlic, ginger, grain, grape seed oil
H. haddock, halibut, hemp milk/powder, hemp seed/oil, herring, hop seed oil
K. kale, kidney, krill/oil
L. licorice root, liver/oil
M. macadamia nut, mackerel, marine lipids, menhaden, mullet, mustard greens
N. nut (raw)
O. olive/oil, orange, oregano, oyster
P. parsley, peanut, pecan, perch, poultry, pumpkin, seed/oil, purslane
R. red meat
S. salmon, sardine, seal blubber, scallop, shark, sole, soybean/oil, spinach, spirulina, squid (calamari), sturgeon, sunflower seed/oil, swordfish
T. tile fish, tofu, trout, tuna
W. walnut (raw)/oil, whale blubber, wheat, wheat germ oil, wheat grass, winter squash
· Omega 3 fatty acids (polyunsaturated) increase inhibitory prostaglandins (anti- inflammatory) and decrease cytokines (pro-inflammatory)/shortness of telomeres (DNA) that affect premature aging
· Consume omega 3, 6, 9 fatty acids in ratio of equal amounts, namely, 1:1:1
· High omega 3 fatty acid intake is associated with stroke, impaired immunity, bleeding (nose/urine), and increased cholesterol (LDL)
· Omega 3 fatty acids are converted to DHA/EPA
A. Alzheimer’s, anti-blood clot, anti-inflammation, arrhythmia, asthma, atherosclerosis, attention-deficit hyperactivity disorder, autism
B. bipolar disorder, brain development/function
C. cancer (breast, cholesterol (LDL/HDL), cognition, colitis, coronary artery disease, cystic fibrosis
D. dementia, depression, DHA deficiency, dysmenorrhea
E. eye health
F. fetal development
H. high blood pressure
I. immunity
J. joint mobility
L. learning
M. macular degeneration, memory, mental/neurological development (infant), metabolic syndrome
P. phenylketonuria
R. rheumatoid arthritis
S. schizophrenia, stroke
T. triglycerides
V. ventricular arrhythmia
W. weight loss
A. algae oil, anchovies
C. cod liver oil
F. fish oil, flaxseed oil
H. hemp seed oil, herring
L. liver
M. mackerel, menhaden
S. salmon, sardine, spirulina (blue-green algae), squid
T. tuna
· DHA is stored in significant amounts in the brain and retina
· DHA is naturally found in breast milk
· DHA produces anti-inflammatory prostaglandins and converts to eicosapentaenoic acid (EPA) in the body
· High DHA intake is associated with nausea and loose stool
A. Alzheimer’s, anti-blood clot, anti-inflammation, asthma, atherosclerosis, attention-deficit hyperactivity disorder, autism
B. bipolar disorder, brain development/function (infant)
C. cancer (breast), cholesterol (LDL/HDL), cognitive function, colitis, coronary artery disease, Crohn’s disease, cystic fibrosis
D. depression, diabetes (type 2), dysmenorrhea
E. eye health, EPA deficiency
H. high blood pressure
I. immunity
J. joint mobility
L. lupus
M. metabolic syndrome, mood, multiple sclerosis
O. osteoporosis
R. rheumatoid arthritis
S. schizophrenia
T. triglycerides
V. ventricular arrhythmia, visual development (infant)
W. weight loss
A. algae oil, anchovies
C. cod liver oil
F. fish oil, flaxseed oil
H. herring
K. krill/oil
M. mackerel, menhaden
O. olive oil
S. salmon, spirulina
T. trout, tuna
· EPA has a low conversion to DHA in the body (< 5.0 %)
· EPA is not stored in significant amounts in the brain and retina
· High EPA intake is associated with nausea and loose stool
A. acne, ALNA/LNA deficiency, Alzheimer s, anti-blood clot, anti-inflammation, arrhythmia, asthma, atherosclerosis
B. bipolar disorder, blood lipid/sugar levels, brain development/function, bronchitis
C. cancer (skin), cholesterol (LDL), chronic obstructive pulmonary disease, colitis, coronary artery disease, Crohn’s disease, cystic fibrosis
D. dementia, depression, diabetes, diarrhea, digestion, dysmenorrhea
E. eczema, emphysema, energy, estrogen regulation
G. gastrointestinal health, growth/development
H. hair health, heart attack, heart rate, high blood pressure, hypoglycemia
I. immunity, increase blood vessel elasticity
K. kidney disease
M. macular degeneration, memory, migraine headache, multiple sclerosis
N. nerve function
O. osteoporosis
P. prostate health, psoriasis
R. reproduction, respiratory infection (child), rheumatoid arthritis
S. schizophrenia, skin disease, stroke, systemic lupus erythematosus
T. triglycerides
U. ulcerative colitis
B. black cumin seed, Brazil nut
C. canola oil, chia seed/oil, cod liver oil
D. dairy, dandelion
F. fish oil, flaxseed/oil
G. grape seed oil, grain
H. hemp seed oil
K. krill oil
M. mustard greens
O. olive oil
P. peanut, pumpkin seed/oil
R. red meat, red yeast rice
S. salmon, sardine, soy, soybean/oil, soy nut, spinach, spirulina, sunflower seed/oil
T. tofu, tuna
W. walnut (raw)/oil, wheat germ oil
· ALNA/LNA are polyunsaturated omega 3 fatty acids from food sources (essential)
· Precursor to prostaglandins, very little converted to DHA (< O.5 %) /EPA (<5.0 %)
· Utilized by the body after it is converted to DHA/EPA
· Zinc, magnesium, and vitamin B-6 deficiencies could affect ALNA/LNA conversion to DHA/EPA
· High ALNA/LNA intake is associated with weight gain, nausea, and loose stool
A. abdominal pain, acne, acute respiratory distress syndrome, allergic reactions, anti-blood clot, anti-inflammation, antioxidant, asthma, atherosclerosis, attention-deficit hyperactivity disorder
B. benign prostatic hyperplasia, bipolar disorder, bladder infection, boils, bone health, brain health, bronchitis, burns
C. cancer (breast, colorectal, lung, prostate), catarrh, cholesterol (total/LDL), constipation, coronary artery disease, cough, cystitis.
D. depression, diabetes (type 2), diabetic neuropathy, diarrhea, diverticulitis, dry eye, dysentery
E. eczema, enteritis
F. flaxseed deficiency
G. gastritis, gastrointestinal tract health, gonorrhea
H. hair health, headache, high blood pressure, HIV/AIDS, hormone balance, hot flash
I. immunity, irritable bowel syndrome
L. laxative, liver health, lowers hemoglobin AlC (type 2 diabetes)
M. malaria, mastalgia (breast pain), melanoma, menopause symptoms, menstrual disorders, mucositis
O. osteoporosis, ovarian disorders
P. periodontal disease, premenstrual syndrome, prostate specific antigen reduction, psoriasis
R. reduces radiation therapy effects, rheumatoid arthritis
S. skin/tooth health, sore throat, stroke, systemic lupus erythematous
U. ulcerative colitis, upper respiratory infection, urinary tract infection
V. vaginitis, vision health
W. weight loss
· Flaxseed contains polyunsaturated omega 3 fatty acids, lignans (phytoestrogens-not in oil), alpha linolenic acid (ALNA) and linolenic acid (LNA)
· Good source of soluble and insoluble fiber
· Consume only ripe or non-raw (raw-poisonous)
· High flaxseed intake is associated with intestinal blockage, constipation, and diarrhea
· High flaxseed oil intake is associated with cancer (prostate), allergic reactions, and diarrhea
A. acne, AIDS/HIV, allergy, Alzheimer s, amenorrhea, angina, anti-blood clot, anti- inflammation, antioxidant, appetite suppressant, atherosclerosis
B. brain health
C. cancer (prostate), cholesterol (LDL), circulation, cognition, constipation, coronary artery disease, cough
D. diarrhea, digestion, dysmenorrhea
H. hair growth, high blood pressure, hormone regulation, hyperemia (women), hypoglycemia
I. immunity
L. laxative, linoleic acid deficiency, liver function
M. memory, menstrual period, multiple sclerosis
N. nerve function
P. pain, phlebitis, prostate function, psoriasis
R. reproduction, respiration
S. slows aging, stroke
T. tremor, triglycerides
V. vaginal dryness
B. black cumin seed oil, broccoli
C. canola oil, chia seed/oil, corn oil, cotton seed oil
D. dandelion
E. egg
G. grain, grape seed
H. hemp milk/oil/powder
K. kale
L. lentil, lettuce
M. meat, mung bean, mushroom (shiitake)
N. nut (raw)
O. olive oil
P. peanut/oil, pistachio, poultry, pumpkin seed toil, purslane
R. red yeast rice
S. safflower seed/oil, sesame seed/oil, soy, soybean oil, sunflower seed oil
W. walnut, wheat germ
· Linoleic Acid (LA) is a polyunsaturated omega 6 fatty acid from food sources (essential)
· LA builds ALNA-omega 3 and gamma linolenic acid (GLA)-omega 6
· Omega 6 fatty acids compete with omega 3 fatty acids for the same enzymes
· Ratio of omega 6 : omega 3 (11: 1) is dangerous to health( World Health Organization)
· Optimum omega 3 : omega 6 : omega 9 ratio is 1 : 1 : 1
· LA is synergistic with linolenic (LNA), lycopene, se1enium, and zinc
· High omega 6 intake is associated with arthritis, asthma, cancer, coronary artery disease, depression/ increases in inflammation and vitamin E levels
A. antibacterial, anorexia, anti-inflammation, antioxidant, apoptosis, arthritis, atopic dermatitis
B. bone loss, brain health
C. cachexia, cancer (breast, colorectal), cholesterol, CLA deficiency, colitis, common cold, coronary artery disease
D. depression
F. fertility, food allergy
G. growth
H. hormone regulation, human papillomavirus
I. immunity, influenza, irritable bowel syndrome
L. liver health
M. metabolic syndrome, muscular dystrophy
N. nerve disorders/function
S. skin health, slows aging, sore throat, systemic lupus erythematosus
T. triglycerides
V. venous disorders
W. weight loss (body fat), wound healing
B. beef, Brazil nut
C. cheese, corn oil, cottonseed oil
D. dairy
F. fish oil
L. lamb
M. meat, milk
P. pecan oil, pine nut
S. safflower oil, sesame seed/oil, soybean oil, sunflower seed/oil
· CLA is a polyunsaturated omega 6 fatty acid from food sources (essential)
· Precursor to prostaglandins
· CLA converts to GLA from LA
A. acne, allergy, anti-blood clot, anti-inflammation, asthma, attention-deficit hyperactivity disorder
B. brain function
C. cancer (pancreatic), cholesterol (LDL/HDL), chronic fatigue syndrome, coronary artery disease, c-reactive protein level, cystic fibrosis
E. eczema
G. gingivitis, GLA deficiency
H. hair growth, hay fever, high blood pressure, hormone regulation
I. immunity
M. metabolic syndrome (syndrome X), mouth sore, multiple sclerosis
N. nail growth, nerve function
O. osteoporosis
P. postpartum depression, polyneuropathy, prostate health, psoriasis
R. red cell aphasia, regulate metabolism, reproduction, rheumatoid arthritis
S. skin growth, systemic lupus erythematosus, systemic sclerosis
T. triglycerides
W. weight loss (fat)
B. black current seed oil, borage seed oil
C. corn oil
E. evening primrose oil
F. flaxseed oil
G. grain, grape seed oil
H. hemp seed oil
L. legume
N. nut
P. pumpkin seed oil
S. safflower oil, sesame seed/oil, soybean oil, spirulina, sunflower seed oil
V. vegetable oil
· GLA is a polyunsaturated omega 6 fatty acid from food sources (essential)
· Produces inhibitory prostaglandins (anti-inflammation)
· High GLA intake is associated with increased blood clotting time
A. anti-blood clot, anti-inflammation, atherosclerosis
B. blood sugar regulation
C. chest pain (angina), cholesterol, circulation, constipation, coronary artery disease
D. diabetes (Type 2)
H. high blood pressure, hormone regulation
I. immunity
L. laxative
M. menstrual period
N. nerve function
P. prostate function
R. reproduction, respiration
S. safflower oil deficiency, stroke
T. triglycerides
W. weight loss (burns fat)
· Safflower oil contains polyunsaturated omega 6 linoleic acid (LA) which converts to GLA
· Synergistic with linolenic acid (LNA), lycopene, selenium, and zinc
A. Alzheimer s, anti-inflammation, atherosclerosis
B. blood sugar level, burns
C. cancer (breast, colorectal), cholesterol (total/HDL/LDL), constipation, coronary artery disease, c-reactive protein level
E. ear pain
F. fertility
G. gastrointestinal tract health
H. high blood pressure
I. immunity
J. jaundice
L. lice
M. metabolic disease, meteorism, migraine headache nerve am
N. nerve pain
O. OA deficiency
P. promotes production of antioxidants, prostate, psoriasis
R. rheumatoid arthritis
S. skin protection (UV), stroke
T. tinnitus
W. wound healing
A. almond oil, avocado oil
B. black cumin seed/oil
C. canola oil, cashew, chia seed oil
D. dandelion
E. evening primrose oil
F. flaxseed oil
G. grape seed oil
H. hazelnut, hemp seed oil
M. macadamia nut
N. nut oil
O. olive/oil
P. peanut oil, pecan, pistachio oil
R. red yeast rice
S. safflower oil, sesame seed/oil, soy, sunflower oil
· OA is a monounsaturated omega 9 fatty acid produced in the body (nonessential) when adequate omega 3/omega 6 levels are present
· Precursor to prostaglandins
· Extra virgin olive oil contains .8 – 1.0% OA versus ordinary olive oil with 3.3%
· Balance ratio of omega 9 : omega 6 : omega 3 with 1 : 1 : 1 intake
This chapter presented all of the important omega fatty acids that should be part of our nutritional intake for super health. All of these omega fatty acids are present in the different foods listed. As indicated earlier, 2010 Dietary Guidelines for Americans indicated that supplemental nutrient intake is only necessary under certain specific situations. Therefore, we can obtain all of these required omega fatty acids through our daily food intake. Balance and moderation are key components to achieve and maintain super health.