The Value of Omega-3
Two of the main Omega-3s are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). They are important because they are the building blocks for cells in the vital organs of our bodies and major contributors to ongoing good health. This means, according to Health Canada, that they:

• Contribute to good health and normal growth
• Support the normal development of the brain, eyes and nerves
• Aid in the maintenance of cardiovascular function

Omega-3 fatty acids can:

• Lower serum triglycerides
• Reduce blood platelet aggregation
• Lower systolic blood pressure
• Lower the heart rate for people being treated for heart disease
• Reduce the inflammatory reactions of immune disease such as rheumatoid arthritis

According to the American Heart Association:

“Omega-3 fatty acids benefit the heart of healthy people, and those at risk of –or who have- cardiovascular disease.”

This highlights the importance of including Omega-3 in our daily diet.

Sources of Omega-3

The American Heart Association dietary guidelines recommend that healthy adults eat at least two servings of fish a week, particularly mackerel, lake trout, herring, sardines, albacore tuna and salmon which contain EPA and DHA.

They further recommend foods which contain LNA (alpha-linolenic acid), as these foods become omega-3 fatty acid in the body. LNA can be found in tofu, soybeans, canola, walnut, flaxseed, and the oil made from these seeds and beans.

The American Heart Association further states that:

“Large-scale studies suggest that people at risk for coronary heart disease benefit from consuming omega-3 fatty acids from both fish and plant sources.”

While the ideal quantities of Omega-3 are to be confirmed, larger quantities 1.5 -3 grams per day of plant sources are required over fish sources, 0.5 to 1.8 grams per day.

Omega-3 and Omega-6

The nature of Western diets has lead to an abundance of omega-6 fatty acids and an insufficiency of omega-3 fatty acids. The current ratio of omega-6: omega-3 in the Western diet is 6.61:1 to 10:1. According to nutrition recommendations for Canadians, the ratio should be 6:1. Typical sources for both fatty acids are soft margarine, vegetable oils and salad dressing.

While both omega-3 and omega-6 are vital to healthy cells, the ratio of the two is just as important. This is because; they compete for the enzymes involved in their metabolism and eventual incorporation into body tissues. Ultimately, they could have a restraining effect on one another.

Foods containing significant sources of omega-3 such as Wellness English Muffins can, depending on the other fats present in the food, provide an omega-6: omega-3 ratio significantly lower than the recommended ratios, thereby contributing to the lowering of the overall omega-6: omega-3 in the Western diet.