Omega-3-rich diet counteracts diseases associated with inflammation

More Omega 3, less inflammation!

Increasing the consumption of Omega-3 can help combat disorders related to increased inflammation associated with the modern eating style, which is characterized by an excessive intake of omega-6 fatty acids. The latter increase the production of molecules associated with the inflammatory phenomena underlying several chronic diseases:

• diseases of the cardiovascular system
• diabetes
• obesity
• nonalcoholic hepatic steatosis
• Alzheimer's
• rheumatoid arthritis
• inflammatory bowel disease

An in-depth description of the role played by these 2 types of fats in the development of these diseases is contained in an analysis published in the Journal of Nutrition and ^Metabolism1 by a group of researchers from the Biosciences Institute in County Cork, Ireland.

Omega-3 and Omega-6: fats you can't live without

Omega-3 and Omega-6 are considered essential fatty acids: meaning that the human body is unable to synthesize them fully independently, so it is essential to introduce them through the diet. Cells know how to produce some of these fats; however, they are unable to synthesize the starting material to obtain them:

linoleic acid (LA, an omega-6)

Alpha-linolenic acid (ALA, an Omega-3).

Without adequate intake of these nutrients, the body suffers the effects of deficiency in Omega-3 and Omega-6, molecules that regulate a whole range of biological processes varying from blood pressure control to nervous system function.

The role of fats in inflammation

Eicosanoids are molecules obtained from LA and ALA that regulate inflammatory processes. Specifically:

Eicosanoids obtained from omega-6s promote inflammation;

Eicosanoids derived from Omega-3s, on the other hand, have an anti-inflammatory effect.

Changes in dietary style in recent decades have led to an enrichment of the Western diet in Omega-6, especially associated with the increasing consumption of LA-rich vegetable oils. The balance between Omega-6 and Omega-3, whose ideal ratio is between 1 to 1 and 4 to 1, has consequently shifted toward values of 15 to 1. Likewise, the incidence of chronic inflammatory diseases has in turn increased.

Counteracting inflammation with nutrition

Several studies have focused on the possibility of reducing the risk of developing these disorders by increasing dietary consumption of Omega-3. The approach has been shown to be potentially effective in cases of:

• nonalcoholic hepatic steatosis
• cardiovascular diseases
• inflammatory bowel diseases
• rheumatoid arthritis
• Alzheimer's disease

A diet rich in fruits, vegetables, legumes, grains and fish rich in Omega-3 also reduces the likelihood of developing metabolic syndrome, a complex situation in which several risk factors for diabetes and cardiovascular disease are present simultaneously. A high consumption of Omega-6 combined with a low intake of Omega-3 promotes inflammation, consequently setting in motion the following organic processes:

• Increases the tendency of blood vessels to narrow;
• Elevates blood viscosity;
• increases the likelihood of developing diseases associated with these conditions.

What foods to prefer?

Increase consumption of:

• salmon
• mackerel
• tuna
• green leafy vegetables
• dried fruits (such as nuts)

Excessive use of sunflower, safflower and corn oils, which are rich in LA, should be avoided.  

Source 

1. Patterson E, Wall R, Fitzgerald GF, Ross RP, Stanton C, "Health implications of high dietary omega-6 polyunsaturated fatty acids," J Nutr Metab. 2012;2012:539426. Epub 2012 Apr 5