Omega-3 for Immunity

Most people are often misguided by the relationship that exists between FAT and FITNESS. The idea of being Fit is so stereotyped today, that people are desperately trying all kinds of methods with the intention of losing those extra kilos or inches off their waistline.

However, it is important to note that a healthy diet consists of a mix of all the nutrients like proteins, carbohydrates, fats, fibres, vitamins and minerals. Fats are just as essential as any other nutrients to complement some of the vital functions taking place inside the body. For women, the range is generally between 21-36% and for men, it is 12-25%.

These Dietary Fats play a major role in managing mood, reducing risk of certain diseases, controlling weight, fatigues, anti-inflammatory properties and building immunity. 

Not all fats are suitable for the body. Hence these can be classified into 2 types: 

1. Good Fat
2. Bad Fat

GOOD FAT:

Monounsaturated fats and Polyunsaturated fats fall under this category. They have the following benefits:

• They reduce risk of heart diseases and stroke.
• They regulate the cholesterol levels by lowering the LDL cholesterol in the body.
• They are responsible for Muscle Movements, Blood Clotting and Anti Inflammation properties.
• These fats can improve brain health and reduce the risk of mental disorders.
• Besides these, they play a very important role in improving the immunity of the body.

BAD FAT:

Saturated  and Trans fats fall under this category. They adversely affect the functioning of the body in the following ways:

• They increase the levels of bad cholesterol i.e., LDL cholesterol thereby increasing the risk of cardiac diseases.
• They also lead to serious conditions of weight gain like Obesity.
• They increase the risk of stroke, diabetes and other chronic conditions.

OMEGA-3s FATTY ACIDS:

There are 2 types of Polyunsaturated fats, Omega-3s and Omega-6s fatty acids. Both are known to play a role in maintaining good health of the body.

Omega-3s are of 3 types:

• Alpha-Linolenic Acid(ALA): These are Essential Fatty acids and are found in plant based food like Soybean, Flaxseeds, Canola Oil, Walnuts, Chia seeds, etc.

• Eicosapentaenoic Acid(EPA): They help reduce swelling and pain, and also slow down the blood clotting process. They are usually found in Fish and other Sea foods.

• Docosahexaenoic Acid(DHA): They reduce the risk of heart diseases and in the development of eyes and nerve tissues. They are also found in Sea foods.

Our body has the ability to break down ALA into EPA and DHA, but in very small quantities. Hence it is recommended to increase the intake of food rich in EPA and DHA in order to get the required amount of Omega-3s in the body.

Apart from these, they also play a vital role in enhancing the Immune System of the body.

The role of Omega-3s in our Immune System:

Our Immune system comprise of 2 types of cells- Immune Cells and Cell Dependent Mechanisms.

These Immune cells are further divided into 2 broad categories based on their properties as cells of Innate system and Adaptive system. 

The Innate Immune system consists of Neutrophils, Basophils, Eosinophils, Mast cells, Macrophages, Dendritic cells and Natural Killer Cells. They are the first line of defense system and are known to have limited specificity.

Whereas, the Adaptive immune system consists of B cells and T cells. They develop memory of the pathogens in their first confrontation and their speed and efficiency is improved in the second encounter. These cells are known to be highly specific in their reactions.

Our body cells secrete molecules called cytokines and chemokines, that attract these immune cells to the site of infection and regulate their activation or suppression.

The immune response in itself can cause some major collateral damages and our body should have the ability to recover from these damages. This healing process is called ‘resolution’ and is taken care of by the metabolites of the Omega-3s fatty acids called the Specialized Pro-resolving mediators(SPMs).

So when there is a decrease in Omega-3s fatty acids in the body, There is significant reduction in the SPMs in the body, thereby resulting in less effective healing process and lingering inflammation and damage.

How do I increase the intake of Omega-3s in my diet?

There are plenty of sources through which you can maximize your intake of Omega-3s in your diet.

1. 1. Fish: Mackerel, Salmon, Shrimp, Sardines, Trout, Tuna and Oysters are rich in Omega-3s fatty acids. In addition to this, they are also known to be good sources of Vitamins B&D, Proteins and minerals like Potassium, Magnesium, Selenium, Zinc.
   2. Sea Weed and Algae: Seaweed, Spirulina, Chlorella are known to contain high amounts of EPA and DHA. They also have Antidiabetic, Antioxidant and Antihypertensive properties.

• Chia Seeds, Flax Seeds and Walnuts: Rich in ALA, they are also good sources of Fibers, Proteins, Iron, Magnesium, Potassium and Zinc, They help improve heart health and are good for skin and hair health.

• Soybean: They are known to be rich in ALA, Riboflavin, Potassium, Folate, Magnesium and Vitamin K. 

• Cold Pressed Oils: Olive oil, Coconut oil, Canola oil, Flaxseed oil, Sesame oil, etc are also rich in Omega-3s fatty acids. They have Antioxidant, Anti Inflammatory and Antimicrobial properties.

According to Ayurveda, traditionally prepared Ghee or Ghrita is known to have therapeutic properties and is being used for more than a thousand years now.

This Ghee is rich in Omega-3s fatty acids. They are a good source of DHA, Vitamins, Antioxidants and Conjugate Linoleic Acid(CLA) and help prevent various diseases.

Including Omega-3s in our diet instead of highly refined carbohydrates will help improve the cholesterol profile in the body. 

It is also important to note that there should be a balance in the intake of omega-3s and omega-6s in the body to reduce inflammation. Omega-6s is mostly found in meats, nuts, processed foods, tofu, etc. 

It is always advised to include all 3 kinds of Omega-3s in your diet. If you are someone who does not eat a lot of fatty fish, then you can compensate for it by having plant based sources or supplements. 

However, it is recommended that you consult a dietician or a doctor before making any dietary changes in your lifestyle to avert any damage to the body.

References:

• https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
• https://www.medicalnewstoday.com/articles/323144
• https://www.healthline.com/nutrition/17-health-benefits-of-omega-3#section4
• https://www.webmd.com/healthy-aging/omega-3-fatty-acids-fact-sheet#2
• https://tanita.eu/blog/healthy-body-fat-percentage/
• https://www.helpguide.org/articles/healthy-eating/choosing-healthy-fats.htm
• https://omegaquant.com/how-do-omega-3s-impact-immune-function/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6834330/
• https://www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/choose-healthy-fats
• https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good