Omega 3 Fatty Acids for Women's Health and Happiness

 

Mrs. Nutan Makasare1,  Mr. Prakash Makasare2

1,2Tutor, College of Nursing, Govt. Medical College, Nagpur

*Corresponding Author’s Email:

 

ABSTRACT:

Omega-3 fatty acids are polyunsaturated fatty acids. We have to get these essential fatty acids through food. Omega-3 fatty acids are found in seafoods like algae, krill, cold water fatty fish and other including, some plants and nut oils. The three types of omega 3 fatty acids are Alpha-linolenic acid (ALA), Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA). Research has confirmed that omega-3 fatty acids can have an excellent effect on impacting degenerative diseases, such as heart disease, hypertension, rheumatoid arthritis, Alzheimer’s, diabetes, and many others. There are anti-inflammatory properties in omega-3 fatty acids which have a positive effect for women especially those going through menopause. It can facilitate pregnancy in women with infertility problems by increasing uterine blood flow. The Intake of omega-3 fatty acids during pregnancy and breast feeding may facilitate the child's brain development. Omega-3 supplements were found to be effective against major depression. American Heart Association recommends eating fatty fish at least 2 times a week. Balancing the ratio of omega-6 to omega-3 is important for long term health and well-being.

 

KEYWORDS: Omega-3 fatty acids, polyunsaturated fatty acids, Alpha-linolenic acid, Eicosapentaenoic acid, Docosahexaenoic acid, Omega 6.

 

 


INTRODUCTION:

Omega-3 Fatty Acids are a family of Polyunsaturated Fatty Acids (PUFAs). Mammalian cells cannot synthesize omega-3 Fatty Acids. The parent omega-3  Fatty Acid is Alpha-linolenic acid (ALA), from which all omega-3 Fatty Acids are ultimately derived. The two most important and biologically active omega-3 Fatty Acids are Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA).

 

Omega-3 fatty acids are considered essential fatty acids. They are necessary for human health, but the body can't make them. You have to get them through food. Omega-3 fatty acids play a crucial role in brain function, as well as normal growth and development.

They have also become popular because they may reduce the risk of heart disease. Research shows that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis. Omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive (brain memory and performance) and behavioral function.1 Symptoms of omega-3 fatty acid deficiency include fatigue, poor memory, dry skin, heart problems, mood swings or depression, and poor circulation.

 

Omega-3 concentrations are highest in the brain and nervous system. The fatty acids are necessary for optimal functioning of the neurons, protect cells, decrease cell death and improve nerve transmission. Emerging research indicates omega-3s may boost levels of the brain chemicals serotonin and dopamine, decreasing depression and violence. Hibbeln's studies found an increase in depression, violence and homicides in countries where people eat less fish as compared with countries where people eat more fish. Omega-3s may even improve conditions such as bipolar disorder and schizophrenia.2

 

Health benefits of omega-3 for women:

Omega-3 fatty acids (omega-3 FA) are constituents of the membranes of all cells in the body and are precursors of locally produced hormones, eicosanoids, which are important in the prevention and treatment of various diseases, especially in women.

 

Omega-3 is particularly favorable for women for the following reasons:

1. It can ease menstrual pain:

Many women endure abdominal discomfort and cramps every month, a condition known in medical terms as dysmenorrhea. It is caused by strong contractions of the uterus triggered by prostaglandins (chemicals in the body involved with pain and inflammation). Studies have found that omega-3, well known for its anti-inflammatory properties, can help to soothe this menstrual pain.3One mechanism underlying dysmenorrhea is a disturbed balance between anti-inflammatory, vasodilator eicosanoids derived from omega-3 FA and proinflammatory, vasoconstrictor eicosanoids derived from omega-6 FA. Increased intake of omega-3 FA can reverse the symptoms in this condition by decreasing the amount of omega-6 FA in cell membranes.4

 

2. It may prevent colorectal cancer.

Based on a study published in the American Journal of Clinical Nutrition, women who ate fish thrice weekly were 33 per cent less likely to develop polyps, or tissue growth, in the colon. While colon polyps are slow growing and carry a low risk of turning into a malignancy, they do have a high frequency that increases with age and can result in a predisposition to colon cancer.

 

3. It protects you against osteoporosis:

Osteoporosis is the loss of bone density over time. Starting off with a lower bone density, women are at a naturally higher risk for osteoporosis than men. And for women with a genetic predisposition, the risk is even higher. Sometimes, a drop in estrogen during menopause causes the condition. Some studies suggest that omega-3 fatty acids may help in increasing calcium levels and improve bone density. However, the evidence remains inconclusive. Some studies have also suggested that people who do not get enough of essential fatty acids (especially EPA and gamma-linolenic acid, an omega-6 fatty acid) are more likely to have bone loss than those with normal level of these fatty acids.3

 

4. It lowers the risk for breast cancer.

Based on an American study involving 35,000 post-menopausal women who had no history of breast cancer, a diet rich in omega-3 can significantly cut a woman’s risk for breast cancer. Women who had fish oil supplements had 32 per cent less risk of developing breast cancer. However, these finding are preliminary and additional research is needed to understand the effect that omega-3 may have on breast cancer prevention. The inflammation-resolving properties and favorable effects of EPA and DHA on oncogenic proteins, as well as on the cardiovascular, bone, and central nervous system, make them excellent candidates for primary and secondary breast cancer prevention trials for individuals at increased risk as well as breast cancer survivors.5

 

5. It keeps you in a happy mood:

Omega-3 can fend off depression too. In one of the largest studies on omega-3 supplements published in the Journal of Clinical Psychiatry, omega-3 supplements were found to be effective against major depression. The high levels of EPA in the omega-3 supplements used stabilized the mood and improved the quality of life of patients. In another study by the University of Pavia in Italy on the links of omega-3 and depression in elderly women, the same benefits were observed. However, researchers are of the opinion that additional research directly comparing omega-3 with conventional antidepressants could more clearly confirm their usefulness for patients suffering from depression.3

 

6. It can ease menopausal symptoms:

A study from the University of Quebec was published, wherein 120 women (ages 40-55 years old) with menopausal symptoms were randomly assigned ethyl EPA (an omega-3 fatty acid found in fish oil) or a placebo for 8 weeks. They found that relative to a placebo, omega-3 reduced moodiness and the frequency of hot flashes.6 Omega-3 fatty acids have been shown to help many of the menopausal symptoms that some women experience. Low blood levels of omega-3s are connected to inflammation, which causes many health issues in menopause, such as hot flashes, osteoporosis, depression, heart disease, vaginal dryness, thinning skin and hair, joint pain, and dry eyes.7

 

7. It can be beneficial in pregnancy and lactation:

An increased prostacyclin/thromboxane ratio induced by omega-3 FA can facilitate pregnancy in women with infertility problems by increasing uterine blood flow. Supplementation with omega-3 FA during pregnancy lowers the risk of premature birth and can increase the length of pregnancy and birth weight by altering the balance of eicosanoids involved in labor and promote fetal growth by improving placental blood flow. Intake of omega-3 FA during pregnancy and breast feeding may facilitate the child's brain development. There is also some evidence that supplementation with omega-3 FA might help to prevent preeclampsia and postpartum depression.4 Several studies confirmed the benefit of omega-3 supplementation during pregnancy in terms of proper development of the brain and retina. Of the 2 most important long-chain omega-3 fatty acids, EPA and DHA, DHA is the more important for proper cell membrane function and is vital to the development of the fetal brain and retina.8

 

8. It can prevent cardiovascular disease:

Furthermore, because elevated triglyceride levels are associated with cardiovascular disease, especially in women; and because omega-3 FA have powerful effects on triglycerides, women in particular gain from an increased intake of these fatty acids. This is especially important in women receiving hormone therapy, which can increase triglyceride levels.4 Cardiac events are the second most common cause of mortality in women with breast cancer, and the most common cause of death for women with stage I breast cancer over the age of 65. EPA and DHA reduce triglycerides and platelet aggregation and are thought to have an anti-arrhythmic effect. EPA and DHA supplementation have been noted to be associated with reduced cardiac deaths in the general population.9,10

 

In a study, "Dietary omega-3 fatty acids for women", Bourre JM cited that Omega-3 fatty acid (dietary or in capsules) ensures that a woman's adipose tissue contains a reserve of these fatty acids for the developing fetus and the breast-fed newborn infant. This ensures the optimal cerebral and cognitive development of the infant. The presence of large quantities of EPA and DHA in the diet slightly lengthens pregnancy, and improves its quality. Human milk contains both ALA and DHA, unlike that of other mammals. Conditions such as diabetes can alter the fatty acid profile of mother's milk, while certain diets, like those of vegetarians, vegans, or even macrobiotic diets, can have the same effect, if they do not include seafood. ALA, DHA and EPA, are important for preventing ischemic cardiovascular disease in women of all ages. Omega-3 fatty acids can help to prevent the development of certain cancers, particularly those of the breast and colon, and possibly of the uterus and the skin, and are likely to reduce the risk of postpartum depression, manic-depressive psychosis, dementias (Alzheimer's disease and others), hypertension, toxemia, diabetes and, to a certain extent, age-related macular degeneration. Omega-3 fatty acids could play a positive role in the prevention of menstrual syndrome and postmenopausal hot flashes.11

 

Balancing omega-3s and omega-6s:

We have too much omega-6 and not enough omega-3 incorporated into our daily food intake. In general, omega-6 fatty acids favor inflammation, whereas the omega-3 fatty acids counter it. The inflammation then contributes to the diseases that the omega-3 fatty acids are known to help. However, there is an essential healthy balance, and both omega-3 and omega-6 are necessary for optimal functioning of your body. The right ratio of omega-3 to omega-6 actually decreases inflammation. What is important for long term health and well-being is to balance the ratio of omega-6 to omega-3. Researchers indicate that the best ratio of omega-6 to omega-3 is about 2:1 and 4:1.7

 

Sources of omega 3s:

• ALA is found in foods of plant origin. The richest source of ALA is flaxseed, but it is also found in hempseed, canola oil, soybeans, soybean oil, pumpkin seeds, pumpkin seed oil, linseeds, walnuts, and walnut oil. Once ingested, the body converts ALA into EPA and DHA, allowing it to be more readily used by the body. However, this conversion isn't very efficient. That's why experts recommend including EPA and DHA sources in your diet as well. Flaxseed oil supplements are available in liquid and capsule form.

• DHA is found in seafood including krill, algae, and coldwater fish such as salmon, sardines and albacore tuna. Fish oil supplements and vegetarian DHA supplements (containing algae) are also available in liquid and capsule form.

• EPA is found in many of the same foods as DHA, including cold-water fish such as salmon, and sardines, as well as krill, cod liver, herring, mackerel, and halibut. Fish oil and vegetarian algae supplements are also good sources of  EPA.12

 

It is necessary to consult health care provider before taking any supplements. Fish oil supplements that have been certified to be free of heavy metal contaminants like mercury can be used. Fish oil can cause gas, bloating, belching, and diarrhea.

 

Enriched Eggs that contain all three types of omega-3 fatty acids are readily available these days. These eggs are enriched by adding flaxseed or algae to the hens' diets so that they produce eggs that are rich in healthy fats. According to the Flax Council, omega-3-enriched eggs provide almost half of the recommended daily level of ALA and one-quarter of the recommended daily level of EPA and DHA—the same amount that can be found in 3 ounces of fish.12

 

To get the recommended levels all types of omega-3's, aim for:

• 2 tablespoons of ground flaxseed (or 1 tablespoon of flaxseed oil) daily.

• 2 to 3 servings of the above-mentioned fish sources per week. In general, fresh fish contain more DHA and EPA than frozen fish.

Adult women need atleast1.1 grams of omega-3s daily, and adult men need 1.6 grams, according to the Institute of Medicine's Food and Nutrition Board.

 

Most research studies have found a positive benefit with 500 to 1,000 milligrams of omega-3s per day. The American Heart Association (AHA) recommends all adults eat a variety of fish, particularly oily fish, at least twice weekly, which would provide an average of 500 mg daily. For patients with coronary artery disease, AHA recommends 1,000 mg daily, or double the seafood requirement(but never above 3,000 mg without a doctor's supervision).2

 

Selected food sources of a-linolenic acid (ALA) are given in Table 1 and Fish and Seafood Sources of DHA plus EPA in Table 2.

 

Table 1: Alpha-Linolenic Acid Content of Various Foods and Oils.  Data from Kris-Etherton et al 13

Source (100 g raw edible portion)

ALA (g)

Source

(100 g raw edible portion)

ALA (g)

Nuts and Seeds

 

Legumes

 

Almonds

0.4

Beans, common (dry)

0.6

Beechnuts (dried)

1.7

Chickpeas (dry)

0.1

Butternuts (dried)

8.7

Cowpeas (dry)

0.3

Chia seeds (dried)

3.9

Lentils (dry)

0.1

Flaxseed

22.8

Lima beans (dry)

0.2

Hickory nuts (dried)

1

Peas, garden (dry)

0.2

Mixed nuts

0.2

Soybeans (dry)

1.6

Peanuts

0.003

 

Pecans

0.7

Grains

 

Soybean kernels

1.5

Barley, bran

0.3

Walnuts, black

3.3

Corn, germ

0.3

Walnuts, English and Persian

6.8

Oats, germ

1.4

 

Rice, bran

0.2

Vegetables

 

Wheat, bran

0.2

Beans, navy, sprouted (cooked)

0.3

Wheat, germ

0.7

Beans, pinto, sprouted (cooked)

0.3

Wheat, hard red Winter

0.1

Broccoli (raw)

0.1

 

Cauliflower (raw)

0.1

Fruit

 

Kale (raw)

0.2

Avocados, California (raw)

0.1

Leeks (freeze-dried)

0.7

Raspberries (raw)

0.1

Lettuce, butterhead

0.1

Strawberries (raw)

0.1

Lettuce, red leaf

0.1

 

 

Mustard

0.1

 

 

Purslane

0.4

 

 

Radish seeds, sprouted (raw)

0.7

 

 

Seaweed, Spirulina (dried)

0.8

 

 

Soybeans, green (raw)

3.2

 

 

Soybeans, mature seeds, sprouted (cooked)

2.1

 

 

Spinach (raw)

0.1

 

 

 

 

 

 

Table 2: Fish and Seafood Sources of DHA plus EPA.

 Data from Kris-Etherton et al.13

Source  (100 g portion)

DHA + EPA (g)

Fish

 

Anchovy, European, raw

1.449

Carp, cooked, dry heat

0.451

Catfish, channel, farmed, cooked, dry heat

0.177

Cod, Atlantic , cooked, dry heat

0.158

Eel, mixed species, cooked, dry heat

0.189

Flatfish (flounder and sole), cooked, dry heat

0.501

Haddock, cooked, dry heat

0.238

Halibut, Atlantic and Pacific, cooked, dry heat

0.465

Herring, Atlantic , cooked, dry heat

2.014

Mackerel, Pacific and jack, mixed species, cooked, dry heat

1.848

Mullet, striped, cooked, dry heat

0.328

Perch, mixed species, cooked, dry heat

0.324

Pike, northern, cooked, dry heat

0.137

Pollock, Atlantic , cooked, dry heat

0.542

Salmon, Atlantic , farmed, cooked, dry heat

2.147

Sardine, Atlantic , canned in oil, drained solids with bone

0.982

Sea bass, mixed species, cooked, dry heat

0.762

Shark, mixed species, raw

0.843

Snapper, mixed species, cooked, dry heat

0.321

Swordfish, cooked, dry heat

0.819

Trout, mixed species, cooked, dry heat

0.936

Tuna, skipjack, fresh, cooked, dry heat

0.328

Whiting, mixed species, cooked, dry heat

0.518

Crustaceans

 

Crab, Alaska king, cooked, moist heat

0.413

Shrimp, mixed species, cooked, moist heat

0.315

Spiny lobster, mixed species, cooked, moist heat

0.48

Mollusks

 

Clam, mixed species, cooked, moist heat

0.284

Conch, baked or broiled

0.12

Mussel, blue, cooked, moist heat

0.782

Octopus, common, cooked, moist heat

0.314

Oyster, eastern, farmed, cooked, dry heat

0.44

Scallop, mixed species, cooked, breaded and fried

0.18

 

PRECAUTIONS:

Because of the potential for side effects and interactions with medications, one should only take dietary supplements only under the supervision of a knowledgeable health care provider. Omega-3 fatty acids should be used cautiously by people who bruise easily, have a bleeding disorder, or take blood-thinning medications, including warfarin (Coumadin), clopidogrel (Plavix), or aspirin. High doses of omega-3 fatty acids may increase the risk of bleeding, even in people without a history of bleeding disorders, and even in those who are not taking other medications. Fish oil can cause gas, bloating, belching, and diarrhea. People with either diabetes or schizophrenia may lack the ability to convert alpha-linolenic acid (ALA) to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the forms more readily absorbed by the body. People with these conditions should be sure to get enough EPA and DHA from their diets. Also, people with type 2 diabetes may experience increases in fasting blood sugar levels while taking fish oil supplements.1 Some fish may contain potentially harmful contaminants, such as heavy metals (including mercury), dioxins, and polychlorinated biphenyls (PCBs). So it is necessary to buy fish oil from a reputable source that tests for mercury and pesticide residues in its products.

 

CONCLUSION:

Many studies have shown that omega-3 fatty acids can have a positive impact on women's health. The anti-inflammatory properties of omega-3s are especially beneficial to menopausal women for preserving heart, breast and bone health, and even help to keep them happy. Infants who do not get enough omega-3 fatty acids from their mothers during pregnancy are at risk for developing cognitive, vision and nerve problems. What is important for long term health and well-being is to balance the ratio of omega-6 to omega-3. The right ratio of omega-3 to omega-6 actually decreases inflammation.

 

Further elucidation of the role of long-term levels of ALA, DHA and EPA from epidemiologic studies and large long term studies of women may help to clarify the role of omega-3 FAs in women's health and happiness.

 

REFERENCES:

1.       University of Maryland Medical Center, "Omega-3fatty acids",http://umm.edu/health/medical/altmed/supplement/omega3-fatty-acids.

2.       Katherine Tallmadge, "Understanding the power of omega-3s", livescience, july 26 2013, http://www.livescience.com/38477omega3-superstars.html

3.       Jaclyn Lim for Health Xchange ,"5 Reasons Why Women Need Omega-3", http://www.healthxchange.com.sg/healthyliving/Dietand Nutrition/Pages/5-Reasons-Why-Women-Need-Omega-3.aspx.

4.       Saldeen P, Saldeen T, "Women and omega-3 Fatty acids", Obstet Gynecol Surv.2004 oct; 59 (10):722-30; quiz 745-6.http://www.ncbi.nlm.nih.gov/pubmed/15385858.

5.       Carol J Fabian, Bruce F Kimler, and Stephen D Hursting, "Omega-3 fatty acids for breast cancer prevention and survivorship", http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4418048.

6.       PubMed: “Effects of ethyl-eicosapentaenoic acid omega-3 fatty acid supplementation on hot flushes and quality of life among middle-aged women.” 20 November 2008. http://www.ncbi.nlm.nih.gov/pubmed/19034052.

7.       Marcelle Pick, OB/GYN NP  https://www.womentowomen.com/inflammation/balancing-your-omega-3-fatty-acids-essential-for-health-and-long-life.

8.       Ramakrishnan U, Stein AD, Parra-Cabrera S, Wang M, Imhoff-Kunsch B, Juárez-Márquez S, Rivera J, Martorell R; "Effects of docosahexaenoic acid supplementation during pregnancy on gestational age and size at birth": randomized, double-blind, placebo-controlled trial in Mexico, Food Nutr Bull. 2010 Jun; 31(2 Suppl):S108-16.

9.       Baum SJ, Kris-Etherton PM, Willett WC, Lichtenstein AH, Rudel LL, Maki KC, et al, "Fatty acids in cardiovascular health and disease: a comprehensive update" J Clin Lipidol 2012, 6:216-34.

10.     Carol J Fabian, Bruce F Kimler, and Stephen D Hursting, "Omega-3 fatty acids for breast cancer prevention and survivorship", http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4418048.

11.     Bourre JM; Dietary omega-3 fatty acids for women. Biomed  pharmac other 2007 Feb-Apr;61(2-3):105-12. http://www.ncbi.nlm.nih.gov/pubmed/17254747.

12.     Lyza Barnes, "Health Benefits of Omega 3s", Woman's Day, Jul26, 2011, http://www.womansday.com/healthfitness/nutrition/advice/a5717/health-benefits-of-omega-3s-119972.

13.     Kris-Etherton, P.M., et al. "Polyunsaturated fatty acids in the food chain in the United States", AJCN. 71: 179-188, 2000.

 

 

 

 

Received on 12.05.2016           Modified on 21.05.2016

Accepted on 11.06.2016           © A&V Publication all right reserved

Int. J. Adv. Nur. Management. 2016; 4(3): 309-313.

DOI: 10.5958/2454-2652.2016.00069.X