In this video Mercola.Com talks about Omega-3 fats vs Omega-6 and Omega-9 fats. The speaker suggests eating fish like salmon on a regular basis, because it is a natural source of long chain Omega-3 fats. The second suggestion is to stay away from supplements containing Omega-6 and Omega-9 fats; those should be consumed in its natural forms, like olive oil (contain Omega-9 and Omega-6 fats) and most liquid oils (usually contain large amounts of Omega-6 fats). Typical western diet has sufficient amounts of Omega-6 and Omega-9 fats and does not require dietary supplementation. Watch the video below for more details.

Lobbyists for food manufacturers brainwashed our society for a long time regarding fats. The most ridiculous statements they used are “fat is not good for you”, “saturated fat is not good for you” and “sugar is not good for you”. So why do you think zero-fat zero-sugar yogurt tastes so good? Because they turned sugars into unnatural chemical compounds, which technically cannot be classified as “sugars” but still taste sweet, and used some special chemical additives to replace for loss of fats (to mimic fats) and you get your unnatural chemical spam called zero calorie yogurt. You will not die from it, but years of consumption will make its spam foot print on your body.

The truth of life is we must have fat in our diet, including saturated fat, to have a healthy body. We finally start getting some useful independent research information about fats. ISSFAL issued several official statements, one of them, Statement # 5, is entitled:   α–Linolenic Acid Supplementation and Conversion to n-3 Long Chain Polyunsaturated Fatty Acids in Humans  (Reference: http://www.issfal.org/statements/pufa-recommendations/statement-5 )

We have published earlier information on Omega-3 oils and their dietary importance and now would like to give you some useful information on how to optimize Omega-3 intake. Below are article’s key conclusions. The conclusions may seem technical at first glance, but we wanted to keep them in its original form. Below each conclusion you will find our interpretation entitled What does it mean for you?

Article Summary and our comments:

1. ALA (18:3n-3) conversion to EPA (20:5n-3), DPA (22:5n-3) and DHA (22:6n-3) in tracer studies has been observed in nearly all humans studied from birth through late middle age and in both males and females.

What does it mean for you? Consumption of a variety of seeds (i.e. vegetable sources) will supply certain amount of short-chain Omega-3 fats, like ALA, which in turn may be converted to EPA, DPA and DHA. Note, only very small percentage of ALA gets converted to longer chain Omega-3 fatty acids.

2. The majority of evidence from isotopic tracer studies shows that the conversion of ALA to DHA is on the order of 1% in infants, and considerably lower in adults.  This is consistent with measurements of whole body ALA oxidation which is the predominant fate of ALA in both rodents and humans.  These “conversion rates” must be viewed as markers of flux through this metabolic pathway but must not be assumed to represent a net change in mass.

What does it mean for you? Conversion of ALA (short chain Omega-3) to to EPA, DPA and DHA (longer chain Omega-3s) is very low, and will not supply needed amount of longer chain Omega-3s.

3. Very few studies in adults show that blood stream or breast milk DHA concentra-tions increase following several weeks of increased dietary ALA supply, whereas most studies do not.  ALA appears to contribute little to circulating DHA when added to a diet that already contains some ALA and high in linoleic acid (LA).

What does it mean for you? Canola oil and oils made from sunflower, sesame, safflower, corn, soybean, walnut, cottonseed and grape seeds are all great sources of essential linoleic acid (LA) (n-6 family of fats), but they decrease ALA (n-3 family of fats) conversion to EPA and DHA.

4. Supplementation of the diet with high levels of ALA leads to small but significant increases in EPA and DPAn-3 although supplementation with preformed EPA is approximately 15-fold more efficacious in this regard.

What does it mean for you? While eating sources of ALA will result in some conversion to EPA and DHA, it is not enough to achieve desired daily levels of EPA and DHA.

5. Dietary DHA increases blood and tissue DHA beyond that achievable with consumption of usual intakes of any precursor omega-3 PUFA, against a background of western diets providing ample n-6 fatty acids.

What does it mean for you? Consumption of fish or vegetarian sea products rich in DHA is the best way to achieve desired level of DHA.

6. For a given dietary concentration of ALA, the conversion of ALA to Longer Chain PUFA is decreased by high dietary ratios of Linoleic Acid (n-6 fatty acid) / ALA (n-3 fatty acid). Moreover, n-6 fatty acid intake influences tissue concentrations of the n-3 Longer Chain PUFA. Present evidence indicates that n-3 Longer Chain PUFA status can be improved by increasing their intake or by decreasing LA intake, and a combination of the two is likely to be most effective.

What does it mean for you? Ideal diet should have an adequate consumption of fish or vegetarian sea products rich in EPA (fish) and DHA (fish, vegetarian sea products), along with sources of ALA (flax seeds) and LA (olive oil, canola oil, etc.) The higher the intake of  unsaturated oils (olive oil, canola oil, etc) the higher intake of EPA and DHA oils should be. Ideally, daily ratio of (n-6 fatty acids, e.g. Linoleic Acid) to (n-3 fatty acids, e.g. ALA, EPA, DHA) should be less than 7. Because of modern frenzy to eliminate saturated fats from our diet and replace them with polyunsaturated fats (like canola oil, olive oil, sunflower oil, etc. ) we now have ratio (n-6 fats) / (n-3 fats) more than 20 in western diet. The long term effect of high ratio of (n-6 fats)/(n-3 fats) results in inflamation and generally considered an unbalanced diet. There is nothing wrong with consumption of olive oil, canola oil, safflower oil, etc. (n-6 and n-9 families of fats), but keep in mind to properly increase intake of fish or vegetarian sea products rich in EPA and DHA (n-3 family of fats). If eating grilled salmon with skin three times a week does not sound like fun to you, then consider getting fish oil supplements in its natural form (triglyceride form).  

Wikipedia.Org has an excellent introductory article about Omega-3 fatty acids. Below are key excerpts from the article (reference link below):

N−3 fatty acids (popularly referred to as ω−3 fatty acids or omega-3 fatty acids) constitute a series of essential unsaturated fatty acids that have a final carbon–carbon double bond in the n−3 position, that is, the third bond from the methyl end of the fatty acid. Nutritionally important n−3 fatty acids include α-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), all of which are polyunsaturated. The human body cannot synthesize n−3 fatty acids from scratch, but it has a limited ability to form the “long-chain” n−3 fatty acids EPA (20-carbon atoms) and DHA (22-carbon atoms) from the “short-chain” eighteen-carbon n−3 fatty acid ALA.

Essential fatty acids are molecules that cannot be synthesized by the human body but are vital for normal metabolism. One of the two families of these essential fatty acids is the omega-3 fatty acids. Because omega (ω) is the last letter in the Greek alphabet, the naming system counts from the last of the carbons to the carbon-carbon double bond. Likewise, the preferred n–3 nomenclature uses the letter “n” to mean the number of carbon atoms in the chain. If the fatty acid has this third-to-last double bond, it is called an ω–3 (“omega minus 3″) fatty acid. Common sources of n–3 fatty acids include fish oils and some plant oils such as flaxseed oil and algal oil.

Structure of Alpha-Linolenic Acid (ALA)

Chemical structure of alpha-linolenic acid (ALA), an essential n−3 fatty acid, (18:3Δ9c,12c,15c, which means a chain of 18 carbons with 3 double bonds on carbons numbered 9, 12, and 15). Although chemists count from the carbonyl carbon (Blue Numbering), physiologists count from the n (ω) carbon (red numbering). Note that, from the n end (diagram right), the first double bond appears as the third carbon-carbon bond (line segment), hence the name “n−3″. This is explained by the fact that the n end is almost never changed during physiologic transformations in the human body, as it is more energy-stable, and other carbohydrates compounds can be synthesized from the other carbonyl end, for example in glycerides, or from double bonds in the middle of the chain.

Structure of Eicosapentaenoic Acid (EPA)

Structure of Docosahexaenoic Acid (DHA)

List of n−3 fatty acids

Table lists several different names for the most common n−3 fatty acids found in nature.

Reference to original article: http://en.wikipedia.org/wiki/Omega-3_fatty_acid

Some types of fish may contain high levels of mercury, PCBs (polychlorinated biphenyls), dioxins and other environmental contaminants. Levels of these substances are generally highest in older, larger predatory fish and marine mammals.

The most commonly eaten fish low in mercury are: canned light tuna, salmon, pollock, and catfish.

It is recommended to avoid eating shark, swordfish, king Mackerel, or tilefish (golden bass or golden snapper) because they contain high levels of mercury.

Eating oily fish like Salmon is a great way to increase Omega-3 polyusaturated fat intake.

 A picture of salmon with its Omega-3 rich skin

According to FDA, the benefits and risks of eating fish vary depending on a person’s stage of life:

• Children and pregnant women are advised by the U.S. Food and Drug Administration (FDA) to avoid eating those fish with the potential for the highest level of mercury contamination (e.g., shark, swordfish, king mackerel or tilefish); to eat up to 12 ounces (two average meals) per week of a variety of fish that are lower in mercury (e.g., canned light tuna, salmon, pollock, catfish)
• For middle-aged and older men and postmenopausal women, the benefits of eating fish far outweigh the potential risks when the amount of fish are eaten is within the recommendations established by the FDA and Environmental Protection Agency.

Omega-3 and Mercury Levels for Most Consumed Fish in the United States
(data published by American Heart Association, link below)

Fish with the Highest Levels of Mercury
(about 1 ppm; data published by American Heart Association, link below)

FDA Advice on Fish Consumption: http://www.fda.gov/Food/FoodSafety/Product-SpecificInformation/Seafood/FoodbornePathogensContaminants/Methylmercury/ucm115662.htm

American Heart Association article entitled “Fish 101” published Omega-3 and Mercury levels for different types of fish: http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/Fish-101_UCM_305986_Article.jsp

Dr. Oz  recommends easy to implement steps to help with weight loss and weight control:

- Have High Fiber Breakfast
- Snacks Should be Smaller than Fist
- No Food within 3 Hours of Bedtime
- Move 30 Minutes / Day

Check out this Dr. Oz Video Presentation on Weight Loss:

Link to Video Presentation: http://youtu.be/qL210_mo0fI

Dr. Oz says Sea Buckthorn Berry contains Omega-7 fatty acids which promote food passage through intestine and signal body to stop fat storing. Dr. Oz Blog says Sea Buckthorn is the only known plant in the world to contain Omega 3, 6, 7 and 9 fatty acids together (blog link).

Key statements from Dr. Oz video presentation:

A study was conducted on influence of Sea Buckthorn Berry food supplement in mice diet. Two healthy mice were fed the same food, but only one of them received Sea-Buckthorn Berry food supplement with the meals.

Mouse that received Sea-Buckthorn Berry food supplement maintained its healthy weight, and mouse that did not receive Sea-Buckthorn Berry food supplement became obese and developed other health issues related to obesity. Included below is the picture of two mice at the end of study.

Check out this video presentation:

Link to Video Presentation:   http://www.doctoroz.com/videos/new-miracle-berry-pt-1

Dr. Oz Blog on Sea-Buckthorn Berry: http://www.doctoroz.com/blog/gerald-p-curatola-dds/tiny-tibetan-berry-will-keep-you-smiling

Wikipedia article on Sea-Buckthorn Berry:  http://en.wikipedia.org/wiki/Sea-buckthorn

Dr. Oz recommends taking Multivitamin, Vitamin D, supplemented with Calcium and Magnesium, and Omega-3 fatty acids daily. Dr. Oz provides his reasoning for importance of these specific supplements in this video:

www.youtube.com/watch?v=JKU0MkqNAN0

Key statements from the video presentation:

- Take Multivitamin from a reputable manufacturer. Must have A, B, C, D, E vitamins.

- Most manufactures do not put enough Vitamin D. Take Vitamin D (1000-1200 IU, total with Multivitamin) with Calcium (1000 mg) and Magnesium (500 mg); Dr. Oz prefers Vitamin D/Calcium/Magnesium combination as a lozenges. [Dr. Oz uses bottle with Vitamin D3 in the video.]

- Take some source of Omega-3 fats, preferably DHA. DHA is the most important for brain function. Natural sources include salmon, sardines and other fish. Alternatively, can get Omega-3 fats from Fish Oil and from vegetarian sources.

- Fish do not make Omega-3 fatty acids; they eat Omega-3s from plankton.

- Omega-3s do not cause problems with bleeding.

- Why add vitamins to our diet? Less than 1% of population have adequate intake of vitamins, minerals and nutrients.

Below is excerpt on Risky Eating Behaviors from Dietary Guidelines for Americans, 2010 published on January 31, 2011. Reference: http://www.mypyramid.gov/guidelines/PolicyDoc.pdf

Harmful bacteria, viruses, and parasites do not always change the look or smell of food. This makes it impossible for consumers to know whether food is contaminated. Consumption of raw or undercooked animal food products increases the risk of contracting a foodborne illness.

Raw  or  undercooked foods commonly eaten in the United States include:

eggs (e.g., eggs with runny yolks),
ground beef (e.g., undercooked hamburger),
milk and milk products (e.g., cheese made from unpasteurized milk),
seafood (e.g., raw oysters).

Cooking foods to recommended safe minimum internal temperatures and consuming only pasteurized milk and milk products are the best ways to reduce the risk of foodborne ill-ness from animal products. Consumers who prepare foods that require eggs to remain raw (e.g., eggnog, hollandaise sauce, homemade ice cream) should use pasteurized eggs or egg products. Consumers who choose to eat raw seafood despite the risks should choose seafood that has been previously frozen, which will kill parasites but not harmful microbes.

Recommended Safe Minimum Internal Cooking Temperature for most meats, ground meats, poultry and egg dishes is in the range 160 – 165 degrees Fahrenheit (°F). Eggs should be cooked until yolk and white are firm. Recommended safe minimum internal temperature for fish is 145 °F.

An example of daily food plan guidelines generated by MyPyramid.Gov is provided below. This plan is a 2400 calorie food pattern and based on average needs for a 34 year old male, 5 feet 9 inches tall, physically active less than 30 minutes a day, in the healthy weight range. Eating these amounts from each food group daily may help you gradually reach a healthier weight. (Personal calorie and nutrient needs may be more or less than the average, and it is recommended to consult a qualified nutritionist for a personalized plan.)

GRAINS                 8 ounces
VEGETABLES          3 cups
FRUITS                  2 cups
MILK                     3 cups
MEAT & BEANS      6.5 ounces

Make Half Your Grains Whole
Aim for at least 4 ounces of whole grains a day.

Vary Your Veggies
Aim for this much every week:
Dark Green Vegetables = 3 cups weekly
Orange Vegetables = 2 cups weekly
Dry Beans & Peas = 3 cups weekly
Starchy Vegetables = 6 cups weekly
Other Vegetables = 7 cups weekly

Oils & Discretionary Calories
Aim for 7 teaspoons of oils a day.
Limit your extras (solid fats & sugars) to 360 Calories per day.

Physical Activity
Physical activity is also important for health. About 60 minutes of moderate to vigorous activity most days can help you manage your body weight and prevent gradual gain. About 60 to 90 minutes daily can help you maintain weight loss. If you are inactive, work up to these amounts gradually.

Comments on MyPyramid.Gov Daily Food Plan guidelines
MyPyramid.Gov Food Plan recommends 3 cups of low-fat or non-fat milk every single day for an adult person! From my experience most adult americans do not consume 3 cups of milk on a daily basis. (While yogurts and yogurt smoothies are  an excellent source of calcium, most yogurt based products are “overloaded” with sugars.) Dear reader, how many cups of milk did you drink yesterday?

Reference: http://www.mypyramid.gov/mypyramid/index.aspx

Source Reference: www.mypyramid.gov/guidelines/PolicyDoc.pdf