Like all living organisms, humans have evolved and adapted to thrive in their environment and attain optimal health, with diet playing a pivotal role in this journey. One key dietary element often side-lined is Omega-3 fats. Modern nutrition research reveals it’s of paramount importance for our well-being. Here's what you need to know about the relevance of omega-3 from an evolutionary standpoint, its deficit in our typical modern diets, its implications on health, and strategies to integrate it into our Indian diet.
What are Omega-3 fats?
Omega-3 fats are polyunsaturated fatty acids essential for various functions in the human body. They are called ‘essential’ because our body cannot produce them independently. Therefore, we must obtain them from our diet.
There are three primary types of omega-3 fats that we find in our diet: ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid). While ALA is primarily found in plant-based sources like mustard oil, flaxseeds and walnuts, EPA and DHA are abundant in marine sources such as fatty fish.
As per the World Health Organization (WHO), European Food Safety Authority (EFSA) and Food and Agriculture Organization (FAO), adults require 250mg of EPA and DHA daily in their diet to stay healthy. This intake increases to 450mg/day for pregnant and lactating women.
As per research published in Nutrients, traditionally, our ancestors relied heavily on omega-3 fats, especially from animal sources, whole seeds and nuts, to maintain optimal brain health, reduce inflammation, and improve overall health.
Evolutionary importance of Omega-3s
Omega-3 fats have been identified as essential components for human health. These fats form protective barriers around our cells, defend against bacteria, viruses, and toxins, and exhibit pronounced anti-inflammatory properties. This inflammation-reducing property of Omega-3 fats becomes especially significant considering the association of chronic inflammation with ailments such as heart disease, diabetes, and Alzheimer’s disease. The remedial potential lies in bolstering our diets with Omega-3 fats.
DHA, a specific type of Omega-3 fat, has a paramount role in brain health. In addition to promoting optimal brain function, Omega-3 fats contribute to skin, hair, and nails health.
Historical insights from the Palaeolithic era provide an intriguing perspective. Anthropological data suggests that early humans’ consumption of marine sources rich in DHA could have played a vital role in their notable brain expansion. This evolution in brain size is a hallmark in the lineage leading to modern Homo sapiens, with DHA surmised to be a pivotal factor.
Historical diets were rich in Omega-3 fats, ensuring a harmonious ratio between Omega-6 and Omega-3, fostering an anti-inflammatory state. Omega-6, although essential, found in grains, nuts, and seed oils, can promote inflammation. It’s a critical function for immunity and repair; however, an excess, especially from contemporary diets rich in processed foods low on Omega-3 fats, may precipitate health issues like autoimmune conditions such as Hashimoto’s thyroiditis, vascular diseases and joint degeneration.
To illustrate, ancient diets likely had an Omega-6 to Omega-3 ratio of approximately 4 or 5 to 1. In stark contrast, today’s diets exhibit a concerning ratio of up to 50 to 1, emphasizing the shift in dietary habits and its potential adverse implications on our health as a nation.
Omega-3 deficiency: Symptoms and the Indian context
Globally, the shift from traditional diets to modern processed foods has led to a dietary deficiency in Omega-3 fats. The Indian diet, historically rich in Omega-3 sources, is not immune to this trend. Additionally, the Indian diet is predominantly vegetarian, and the consumption of fish, which is a rich source of EPA and DHA, is relatively low in areas away from the coasts. This dietary pattern makes us more susceptible to Omega-3 deficiency. Although ALA can be converted into EPA and DHA in the body, the conversion rate is meagre. Therefore, it is essential to include direct sources of EPA and DHA in the diet.
The widespread adoption of refined oils, grain consumption, decreased fish and vegetable consumption, and a rising preference for processed foods have tipped the balance towards Omega-6 dominance, resulting in a diet high in Omega-6 to Omega-3 fats ratio, leading to increased inflammation and associated health issues.
Omega-3 deficiency symptoms
Omega-3 deficiency can lead to a variety of health problems. Here are some common symptoms of omega-3 deficiency:
Dry and itchy skin: Omega-3 fats help to keep the skin hydrated. An omega-3 deficiency can lead to dry and itchy skin.
Brittle nails: Omega-3 fats are essential for healthy nails. A deficiency can lead to brittle and dry nails.
Dry eyes: Omega-3 fats play a role in the production of tears. Therefore, dry eyes can be a symptom of omega-3 deficiency.
Hair loss: Omega-3 fats are crucial for hair growth and health. A deficiency can lead to hair loss and dry, brittle hair.
Poor concentration: Omega-3 fats are essential for brain function. A deficiency can lead to poor concentration, memory problems, and mood swings.
Joint pain: Omega-3 fats have anti-inflammatory properties. A deficiency can lead to joint pain and stiffness.
Fatigue: Omega-3 fats are essential for energy production. A deficiency can lead to fatigue and weakness.
Depression: Omega-3 fats are crucial in brain function and mood regulation. A deficiency can lead to depression and anxiety.
Poor immune function: Omega-3 fats are essential for immune function. A deficiency can lead to frequent infections and poor immune response.
How to address Omega-3 deficiency?
To prevent Omega-3 deficiency, including ALA, EPA, and DHA sources in your diet is essential. Here are some tips for avoiding and managing Omega-3 deficit:
Include plant-based sources of ALA: Consume green leafy vegetables, flaxseeds, chia seeds, and walnuts. These foods are rich in ALA, which can be converted into EPA and DHA in the body.
Include EPA and DHA-rich foods in your diet: Fatty fish like pomfret, rawas, bangda and tuna are excellent sources of EPA and DHA. Add at least two servings (85 grams/serving) of fatty fish to your diet each week.
Balance your Omega-6 to Omega-3 ratio: Reduce your intake of Omega-6-rich foods like refined seed oils and grains, and increase your intake of Omega-3-rich foods.
Consider taking an Omega-3 supplement: If you cannot get enough Omega-3 from your diet, consider taking an Omega-3 supplement. Make sure to choose a supplement that contains both EPA and DHA. If you are a vegetarian, consider taking an algae-based Omega-3 supplement.
Eat a balanced diet: It is essential to eat a balanced diet that includes a variety of foods. This variety will help to ensure that you are getting all the vital nutrients that your body needs.
Conclusion
Omega-3 fats are vital for our health. A common deficiency in the Indian diet is omega-3 fatty acid deficiency, stemming from a diet rich in grains and sugars but lacking in vegetables, seeds, nuts, and fish. This results in a high omega-6 to omega-3 ratio. Recognizing the signs of deficiency and addressing them through ALA, EPA, and DHA-rich foods, as well as balancing the omega-6 to omega-3 ratio, is crucial. Before making dietary changes, always consult a healthcare professional or nutrition expert.
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