Pufas Vs Omega
Omega-3 and omega-6 fatty acids are essential PUFAs which cannot be synthesized in the human body and must therefore be derived through the diet. The difference between omega-3 and omega-6 PUFAs is in the location of the first double bond from the methyl end of the molecule. Linoleic acid (LA) and α-linolenic acid (ALA) are precursors for the long chained PUFAs (LCPUFAs). LA can, through series of desaturation and elongation reactions, be metabolized to the important LCPUFA arachidonic acid (AA), whereas ALA can be converted to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The conversion of LA and ALA to LCPUFA derivatives are catalyzed by the same desaturases and elongases. Since the n-6 and n-3 fatty acids follow the same pathway with the same enzymes, they
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compete, and an excess of one family causes a significant change in the conversion of the other. The omega-3 and omega-6 fatty acids and their long chain derivatives are involved in important functions.
DHA and EPA, derivatives of n-3 PUFA, are important for cognitive function, decreased inflammation, prevention of cardiovascular disease and infant brain, eye and nervous system development. AA, derivative of n-6 PUFA, is important for proper brain development in infants and for a lifetime of neurological health. Both AA and EPA acid are metabolically significant because they are precursors of eicosanoids, which play an important role in signaling, immunity, blood clotting and other vital functions in the body. n-3 fatty acids also benefit the nervous system, where DHA is concentrated and appears to function in photoreceptors and synaptic membranes. DHA thus plays roles in vision, neuroprotection, successful aging, and memory in addition to its anti-inflammatory and inflammation-resolving properties as compared to n-6 LCPUFAs. The main dietary source of n-3 LCPUFA is fish/seafood, followed by red meat and eggs. The main dietary sources of n-6 LCPUFA are vegetable oil, salad dressings, nuts and seeds.
The Western Diet, which has also been referred to as “The Standard American Diet”, or “Meat-Sweet Diet”, is the diet that is common throughout much of the modern industrialized world, and typical in countries such as the United States and northern Europe. The fat content of the Western diet is high in saturated and trans-fatty acids and low in monounsaturated and polyunsaturated fats. The main dietary sources of the Western diet are fatty meats, baked foods, cheese, milk, margarine and butter. It is also high in processed foods, refined grains, white potatoes, high-sugary drinks and low in fresh fruits, vegetables, whole grains, seafood and poultry. The Western diet has been linked to cardiovascular disease, hypertension, diabetes, obesity and certain cancers.
In the Western diet, the levels of omega-3 and omega-6 fatty acids consumed are significantly disproportionate. Results from the National Nutrition Survey in 2015 showed that the median intake of n-6 and n-3 LCPUFA for Americans were 10.9 and 1.36 g per day, indicating that Americans consume 8 times more n-6 LCPUFA than n-3 LCPUFA. The American Heart Association, along with the American Diabetes Association and Academy of Nutrient and Dietetics recommend that all Americans consume two fish meals per week, or 500 mg of omega-3 LCPUFA per day. A study in Australia found that the median n-3 LCPUFA intake in adults was approximately 125 mg/day, which is well under the target of 500 mg/day, also recommended by the National Heart Foundation of Australia and The International Society for the Study of Fatty Acids and Lipids. The same study revealed that only 20% of children consumed fish or seafood and of the children that did consume fish or seafood, those children were originally born in countries where fish/seafood is traditionally eaten, like Japan or Korea.
Populations that maintain the Western diet, including most Americans, are not meeting recommended intakes of n-3 LCPUFA.
Fish/seafood, red lean meat, eggs, and n-3 LCPUFA enriched products and supplements are the most contributable sources of n-3 LCPUFA. Despite fish and seafood being the richest source of n-3 LCPUFA, they are not widely consumed by adults and children in the United States or other countries where the Western diet is popular. Common reasons for not consuming fish include the smell, bones, pollutants, family members not liking it, taste, the preparation and price. Among fish consumers, price was the main negative effect for consuming fish, however, the average cost of fish is similar to that of lean red meat, yet fish supplies 10 times more n-3 LCPUFA than lean red meat.2
The Western diet is replete with n-6 LCPUFA. The widespread use of plant oils, such as soybean oil, in the production of manufactured or processed food products and in foodservice frying oils has led to an increase in omega-6 polyunsaturated fats. n-6 LCPUFA is highly prevalent in vegetable oil, salad dressings, mayonnaise, sunflower seeds, potato chips, fast foods, cookies, candies, cakes, and cooked
sausage.
Humans of all ages require linoleic and alpha-linoleic acid (or their derivatives) in the diet for normal growth and cellular metabolism.3 Because n-6 and n-3 fatty acids are metabolized by the same series of desaturases and elongases, a diet with a low n-6 to n-3 ratio will, due to competitive desaturation and incorporation into phospholipids, result in a high amount of EPA and DHA in the cell membrane, and corresponding lower AA levels. Deficiency symptoms for the n-3 series include neurological and visual abnormalities.
Based on American food culture and eating patterns, non-fish sources of n-3 LCPUFA are increasingly important for meeting the recommended intake levels.
Although some groups have suggested the use of n-3 LCPUFA enriched foods to meet recommendations, none of specified amounts of n-3 LCPUFA that need to be consumed to meet recommendations and that are commercially available. Food-based guidelines for meeting the recommended target of 500mg per day of combined DHA and EPA typically focus on “2-3 servings of oily fish per week.” Whilst enriched foods and drinks are mentioned in recommendations, there is little dietary information available for consumers on alternative ways to meet daily or weekly n-3 LCPUFA intake. n-3 LCPUFA enriched products include n-3 LCPUFA enriched bread, eggs, yogurt, milk, flavored beverage powder and almond meal. Despite may food products being enriched with n-3 LCUPA, there is no comprehensive, up-to-date database on these foods. There is a need to explore more practical options of achieving the recommended n-3 LCPUFA intake that provide consumers with a range of food-based choices to meet their dietary needs.
compete, and an excess of one family causes a significant change in the conversion of the other. The omega-3 and omega-6 fatty acids and their long chain derivatives are involved in important functions.
DHA and EPA, derivatives of n-3 PUFA, are important for cognitive function, decreased inflammation, prevention of cardiovascular disease and infant brain, eye and nervous system development. AA, derivative of n-6 PUFA, is important for proper brain development in infants and for a lifetime of neurological health. Both AA and EPA acid are metabolically significant because they are precursors of eicosanoids, which play an important role in signaling, immunity, blood clotting and other vital functions in the body. n-3 fatty acids also benefit the nervous system, where DHA is concentrated and appears to function in photoreceptors and synaptic membranes. DHA thus plays roles in vision, neuroprotection, successful aging, and memory in addition to its anti-inflammatory and inflammation-resolving properties as compared to n-6 LCPUFAs. The main dietary source of n-3 LCPUFA is fish/seafood, followed by red meat and eggs. The main dietary sources of n-6 LCPUFA are vegetable oil, salad dressings, nuts and seeds.
The Western Diet, which has also been referred to as “The Standard American Diet”, or “Meat-Sweet Diet”, is the diet that is common throughout much of the modern industrialized world, and typical in countries such as the United States and northern Europe. The fat content of the Western diet is high in saturated and trans-fatty acids and low in monounsaturated and polyunsaturated fats. The main dietary sources of the Western diet are fatty meats, baked foods, cheese, milk, margarine and butter. It is also high in processed foods, refined grains, white potatoes, high-sugary drinks and low in fresh fruits, vegetables, whole grains, seafood and poultry. The Western diet has been linked to cardiovascular disease, hypertension, diabetes, obesity and certain cancers.
In the Western diet, the levels of omega-3 and omega-6 fatty acids consumed are significantly disproportionate. Results from the National Nutrition Survey in 2015 showed that the median intake of n-6 and n-3 LCPUFA for Americans were 10.9 and 1.36 g per day, indicating that Americans consume 8 times more n-6 LCPUFA than n-3 LCPUFA. The American Heart Association, along with the American Diabetes Association and Academy of Nutrient and Dietetics recommend that all Americans consume two fish meals per week, or 500 mg of omega-3 LCPUFA per day. A study in Australia found that the median n-3 LCPUFA intake in adults was approximately 125 mg/day, which is well under the target of 500 mg/day, also recommended by the National Heart Foundation of Australia and The International Society for the Study of Fatty Acids and Lipids. The same study revealed that only 20% of children consumed fish or seafood and of the children that did consume fish or seafood, those children were originally born in countries where fish/seafood is traditionally eaten, like Japan or Korea.
Populations that maintain the Western diet, including most Americans, are not meeting recommended intakes of n-3 LCPUFA.
Fish/seafood, red lean meat, eggs, and n-3 LCPUFA enriched products and supplements are the most contributable sources of n-3 LCPUFA. Despite fish and seafood being the richest source of n-3 LCPUFA, they are not widely consumed by adults and children in the United States or other countries where the Western diet is popular. Common reasons for not consuming fish include the smell, bones, pollutants, family members not liking it, taste, the preparation and price. Among fish consumers, price was the main negative effect for consuming fish, however, the average cost of fish is similar to that of lean red meat, yet fish supplies 10 times more n-3 LCPUFA than lean red meat.2
The Western diet is replete with n-6 LCPUFA. The widespread use of plant oils, such as soybean oil, in the production of manufactured or processed food products and in foodservice frying oils has led to an increase in omega-6 polyunsaturated fats. n-6 LCPUFA is highly prevalent in vegetable oil, salad dressings, mayonnaise, sunflower seeds, potato chips, fast foods, cookies, candies, cakes, and cooked
sausage.
Humans of all ages require linoleic and alpha-linoleic acid (or their derivatives) in the diet for normal growth and cellular metabolism.3 Because n-6 and n-3 fatty acids are metabolized by the same series of desaturases and elongases, a diet with a low n-6 to n-3 ratio will, due to competitive desaturation and incorporation into phospholipids, result in a high amount of EPA and DHA in the cell membrane, and corresponding lower AA levels. Deficiency symptoms for the n-3 series include neurological and visual abnormalities.
Based on American food culture and eating patterns, non-fish sources of n-3 LCPUFA are increasingly important for meeting the recommended intake levels.
Although some groups have suggested the use of n-3 LCPUFA enriched foods to meet recommendations, none of specified amounts of n-3 LCPUFA that need to be consumed to meet recommendations and that are commercially available. Food-based guidelines for meeting the recommended target of 500mg per day of combined DHA and EPA typically focus on “2-3 servings of oily fish per week.” Whilst enriched foods and drinks are mentioned in recommendations, there is little dietary information available for consumers on alternative ways to meet daily or weekly n-3 LCPUFA intake. n-3 LCPUFA enriched products include n-3 LCPUFA enriched bread, eggs, yogurt, milk, flavored beverage powder and almond meal. Despite may food products being enriched with n-3 LCUPA, there is no comprehensive, up-to-date database on these foods. There is a need to explore more practical options of achieving the recommended n-3 LCPUFA intake that provide consumers with a range of food-based choices to meet their dietary needs.