The Importance of Omega 3s -

The Importance of Omega 3sFats and Oils in a Nutshell: Using Them Wisely for Healthand Happiness, Part 3 ^

Dennis Willmont

OMEGA 3 S SERVE A CRU-CIAL Y I N FUNCTION

Essential fatty acids give rise to agreat deal of the confusion in macro-biotic society about the proper use ofvegetable oils, especially in the areasof cooking with oils and of treatingdisease. Many of our teachers havetotally misrepresented the true valueof vegetable oils in general and es-sential fatty acids in particular. Forexample, here are some statementsfound on the Internet, "Polyunsatu-rated fats are immune depressingand are associated with higher ratesof cancer" and "alpha-linolenic acid(omega 3) actually increases the riskof developing prostate cancer." Thisconfusion arises from lumping allpolyunsaturated vegetable oils to-gether under the same category andnot fully distinguishing between theyin and yang representatives of es-sential fatty acids—^the omega 3s andomega 6s. Pumpkinseed oil (an oilhigh in omega 3s at 14 percent), forexample, is well known for its abilityto prevent and treat prostate cancer.To resolve this dilemma, we need tore-apply our yin-yang understandingto some of the more fundamental rev-

DENNIS WILLMOMT

elations from modem nutritional lipidscience.

The omega 3s and omega 6s rep-resent two sides of the yin-yang-es-sentia 1-fatty-acid equation. Together,they help create an integrative bal-ance that supports our health andhappiness. When separated and takento the extreme, or not taken at all, ormade dysfunctional through industri-alization, as the case may be, they willlead to our demise in the same wayas any other extreme yin-yang imbal-

ance. Between the two, the omega 6srepresent yang within the general yincategory of oils and the omega 3s rep-resent yin within the yin. We can seethese relationships better in Table 1 atthe top of the next page.

As you can see. the more contrac-tive and yang omega 6s create moretension, hardness, and body masswhile the omega 3s creates more soft-ness, relaxation, and energy. For thisreason the omega 6s are more asso-ciated with cancer increase, most es-pecially when taken to the exclusionof the omega 3s, which are known toalleviate and prevent cancer, or whenthe quality of the omega 6s is com-promised through industrialization.

In fact, during the 1950s, NobelPrize nominee Dr. Johanna Budwigused diets extraordinarily high inomega 3s to treat cancer effectivelywhile prohibiting ALL omega 6-richoils.' Dr. Budwig also consideredcancer to be the result of retardedcell growth^not the rapid and un-controlled cell growth as is normallytaught. Because of her direct observa-tion of tumors, she insisted that theyare the result of debris that the bodycannot remove.- A major reason whythe body cannot remove this debrisis because of a diet high in refined

10 MACROBIOTICS TODAY • May/June 2007

Table 1: Yin-Yang of Fats and OilsContractive: YangOmega 6sTenses & HardensBuilds StructureSaturated Fatty AcidsSaturated Fatty Acids

Prostaglandin 2Prostaglandin 2

Expansive: YinOmega 3 sRelaxes & SoftensProvides EnergyUnsaturated Fatty AcidsEssential Fatty Acids

Prostaglandin IProstaglandin 3

omega-6 poly unsaturated vegetableoil. Remember that the chemicalstructure of ALL r^wet/vegetable oilgets seriously twisted out of shape inthe formation of/ram-fatty acids andother altered breakdown products.These chemically impaired oils thengo to the peripheral tissues, as all oilswill do because of their yin character-istics, and interfere with the normalfunction of natural oils to regulate cellmembranes.

In a healthy condition, natural oilsallow nutrients to get into the cell andtoxins to get out. Artificial, indus-trial-quality oils, however, block thisfunction so that cancer may develop.Omega 3s are also known for regulat-ing other yang conditions such as ad-dictions to alcohol, cigarettes, drugs,and sex/violence patterns' as well asaggression, dementia, hyperactiv-ity, ADHD, bipolar disorder, depres-sion, dyslexia, learning disabilities,and schizophrenia.^ Depression hasbeen observed to be 90 percent less incountries where the omega-3 intakeis suflicient.^ Omega-3 essential fattyacids are one of the most essential nu-trients to regulate the brain (especial-ly when connected to phospholipids,as in krill oil).^ The proper balance ofomega-3 and omega-6 essential fattyacids is also important in treating at-tention deficit disorder, depression,and schizophrenia.

OMEGA-3 SOURCESSo far, macrobiotic people have

tended to over-react to the accumu-lated scientific evidence of the impor-tance of omega 3s by writing on the

Internet that "the macrobiotic diet [al-ready] provides a balance of nutrientsnecessary for health;" such as "soyproducts and dark green vegetablesas well as pumpkin seeds and fish;"or "walnuts." While these foods aregood secondary sources for omega3, they cannot be considered primarysources. They do not contain enoughomega 3s to meet our daily require-ments!

Primary and secondary sourcesof omega 3 are determined by theamount of omega 3 in the source aswell as the ratio of omega 6 to omega3. This ratio has to do with the properproportion between Yin and Yang.This idea is reminiscent of Ohsawa'sgeneral yin-yang recommendation of1:5 or Michio Kushi's of 1:7. Howev-er, all iipid authorities agree that nor-mal omega-6:omega-3 ratios shouldbe in the range of 1:1, 1:2, or 1:3.Based on counselors' responses intreating omega-3-related illness, thisratio should be even greater for treat-ing disease conditions as in the 1:4 forflaxseed oil or even 1:15 or 1:12 forkrill and fish oils. According to scien-tific literature habitual ratios less than1:1 are not sufficient to cure diseasesfi-om omega-3 insufficiencies. There-fore, a primary omega-3 source isone that includes a large portion andproportion of omega 3—larger thanneeded for normal daily intake sothat the deficiency of these reservescan be built up. A primary omega-3source will also re-balance the intakeof oils high in omega 6 that are con-sumed for various other reasons fromtime to time.

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MACROBIOTICS TODAY • May/June 2007 11

Table 2: Omega 3 in Primary Sources

Oil

Flaxseed Oil

Chia Seeds

Krill Oil

Fish Oil

Amount

60%

49%

39%

36%

Omega 6:Omega 3 Ratio

1:4

1:3

1:15

1:12

Secondary omega-3 sources con-tain a reasonable amount of omega 3,but also a greater omega-6 to omega-3 ratio. They are definitely importantsources, but will not take the place ofprimary omega-3 sources.

the last few years havethe primary vegetar-ian sources of omega3s such as ftaxseed oil,chia seeds, and hempseeds (and hemp seedoil) been revived fromtheir prominent use his-torically in traditionalcultures.

An important note about the re-cent rediscovery of hemp seeds andhemp seed oil is that both contain asufficient amount of omega 3 to beused as a regular source on a daily ba-sis. However, the omega-6:omega-3

Table 3: Omega 3 in Secondary Sources

Oil

Hemp Seed Oil

Pumpkin Seed Oil

Walnut Oil

Soybean Oil

Wheat Germ Oi!

$ea Vegetables

Blue-Green Algae

Dark green lealy vegetables

Amount

19%

14%

12%

8%

5%

Small amount

Small amount

Small amount


3:1

7:1

10:1

8:1

12:1

Regular consumption of these sec-ondary sources as may be found in thetypical macrobiotic diet will undoubt-edly account for a greater omega-6:omega-3 ratio than that found in thegeneral population eating a typicalAmerican diet where the ratio rang-es from 20:1 to 50:1, but it will notsupply enough omega 3 to keep theratio in the normal range of 1:1 to1:3. The Japanese, with their high-raw-fish diet, have one of the highestworld omega-6 to omega-3 ratios at! :2. Macrobiotic people who eat fishregularly may be somewhat close tothis ratio. Historically, however, mac-robiotic practice has been character-ized by a vegetarian diet. The second-ary vegetarian sources are not highenough in omega 3 to keep this ratioin the normal range. In addition, theprimary vegetarian sources are absentin most macrobiotic diets. Only in

ratio falls between the high ratios ofthe primary sources and the low ra-tios of the secondary sources. Instead,the omega-6:omega-3 ratio of hempseeds and its oil exhibit an accept-able 3:1 ratio. Hemp seeds and hempseed oil, therefore, represent the idealregular source for daily omega-3 con-sumption. You can use these hempseed sources to provide the necessaryomega-3 quantity in a relatively per-fect, though static, balance—althoughfinding a variety of sources would bebest.

Table 4: Ratios of Omega 3 Sources

Source Oil

Primary Sources

Regular Sources

Secondary Sources


1:3 to 1:15

3:1

7:1 to 12:1

Even if macrobiotic people eatabundant amounts of secondarysources of omega 3s, the result is stilla deficiency of omega 3, especially forthe vegetarians. I believe this unmis-takable deficiency may well accountfor much of the contraction historical-ly attributed to the macrobiotic over-indulgence in salt. I challenge theassumption that this perceived con-traction was really due to too muchsalt and suggest instead that it was be-cause of a deficiency of the more yinessential fatty acid—omega 3. Afterall, macrobiotic consumption of salthas always been miniscule comparedto that of the general public. Accord-ing to Paul Pitchford, "The averageAmerican takes about 3'A teaspoonsof highly refined salt each day."'' 1don't see how the "few grains of salt"recommended by Ohsawa* or the '/«teaspoon per cup of dry rice that isspread over the course of several dayswith the smidgeon of miso, soy sauce,and pickles thrown in can come evenclose to this amount. How can wereasonably conclude that this amountrepresents an excess of salt? On theother hand, the constrictive prosta-glandin 2 converted from omega 6is known to produce water retentionand high blood pressure by inducingthe kidneys to retain salt. This is justanother reason why this perceivedconstriction in the macrobiotic popu-lation could easily have originatedfrom a deficiency of omega 3.

OMEGA-3 CONVERSIONDIFFICULTIES

One particular macrobiotic coun-selor stated on the Internet that theconcern over the omega 3s is "over-blown." His reason is rather arcane.

He suggests that vegetablesources of omega 3s are onlyquestionably converted intoEPA and DHA (two of the fattyacids strongly associated withthe prostaglandins normallyconverted from omega 3) andthat these substances are, infact, "all the important things


that...promote health." His confus-ing conclusion that fish oils supplyEPA and DHA seems to imply that wewon't get the "all the important thingsthat...promote health" from a veg-etarian macrobiotic diet and that wedon't have to worry about omega 3sbecause we get what we really needfrom fish oils. Fish oils were neverpromoted during my first 25 years ofmacrobiotics. If we are going to do sonow, we should at least tell the storystraight! We don't need animal foodto get these important needs met, butwe do need to know how to go aboutthe issue correctly.

The potential problem with veg-etarian sources of omega 3 like flax-seed oil is that certain people do nothave the liver enzymes necessary toconvert the omega 3 into its respec-tive prostaglandin—prostaglandin 3in the case of omega 3s and prosta-glandins ! and 2 for omega 6s. Foursteps need to occur for this conver-sion to be successful in the conver-sion of omega 3s.

1. Omega 3 (oralpha-Iinolenicacid) must be converted to stea-ridonic acid (SDA). This stageis where the conversion processtends to go awry because itneeds these liver enzymes themost.

2. The stearidonic acid is convertedto eicosatetraenoic acid (ETA).

3. Third, the eicosatetraenoic acidis converted to EPA (eicosapen-taenoic acid—occurring inde-pendently in both fish and krilloils).

4. Finally, EPA is converted toboth prostaglandin 3 and DHA(docosahexaenoic acid—^alsooccurring independently in bothfish and krill oils).

Reasons why the liver enzymesare insufficient to make the necessaryconversion include a lack of insulin,zinc deficiency, and liver problemsassociated with 1) over-consump-tion of saturated fatty acids, 2) highcholesterol, 3) over-consumption of

H

Methyl (Fatty Tail)Omega

trans-fatty acids, 4) consumption ofmoderate to large amounts of alcohol,5) viral infections, 6) over-indulgencein non-steroidal and steroidal anti-in-flammatory drugs, 7) radiation, and 8)cancer

Macrobiotic people should haveless to worry about in making thisconversion because they are less like-ly to have these problems.

In addition, the sea vegetablesthat abound in a typical macrobioticdiet supply much of the nutritionneeded to correct theseenzyme deficiencies. Ifconversion difficulty isa problem, fish or krilloil may be used. A goodvegetarian source foressential fatty acid con-version difficulties isblack currant seed oil,which also deals withthe conversion diffi-culties potentially oc-curring for omega 6s,which fish and krill oilswill not do.

HEAT, COOKING, AND THEOMEGA 3S

One should realize that the impor-tant omega 3 s are transformed intotrans-fats during the refining process.This means that refined oi! productsadvertised as high in omega 3s willnot have the expected health benefitand may instead actually contributeto heart and other degenerative dis-eases. Always check your labels andremember the label must say "unre-fined" or the product should simplynot be used. Beware—scoundrels inthe food industry abound.

THE Y I N AND YANG OFESSENTIAL FATTY ACIDS

Essential fatty acids are polyun-saturated fatty acids, which are partof the triglyceride family of lipids(fats and oils) that also include mono-unsaturated and saturated fatty acids.Triglyceride chemistry is very easy tounderstand. All triglycerides are made

from a simple fatty acid moleculewith only three atoms: carbon, hydro-gen, and oxygen. The backbone of afatty acid molecule is made of carbonatoms all connected together in a linewith hydrogen atoms sticking out onthe sides like legs of a centipede. Thetail, or omega, end of this line of car-bon and hydrogen atoms has an extrahydrogen atom sticking out the backand is fat-soluble. The head, or delta,end has one hydrogen atom plus twooxygen atoms sticking out and is wa-

Figure 1: A lypical Triglyceride Molecule

Carboxl (Acid Head)Delta

ter-soluble. All triglycerides are com-prised of this simple structure.

A saturated fatty acid, like the onein the above figure, links all of its car-bons together in a straight line witha strong single bond holding them alltogether. That's why saturated fattyacids are so durable and also why theycan be so congesting when taken inexcess. They don't come apart easily.Unsaturated fatty acids, like monoun-saturated and polyunsaturated fattyacids, are formed when one or moreof these carbon bonds weakens andthe single bond holding them togetheris replaced by a double bond. Becauseof this double bond, one of the hydro-gen legs is cast off and the chemicalchain bends at the site of the missinghydrogen atom. If it bends only once,it is called a monounsaturated fattyacid. If it bends more than once (usu-ally two or three times) it is called apolyunsaturated fatty acid. Omega-6polyunsaturated fatty acids have twobends; omega-3 polyunsaturated fatty


acids have three.Each double bond causes the fat-

ty acid chain to weaken more as thepotential of breaking apart becomesgreater. This process is one of yiniza-tion where the bonds in the backboneof the chemical chain go from stableand more structurally oriented to un-stable and more functionally oriented.These weakened bonds define theyin-yang polarity within the fatty acidfamily of triglycerides. Thus, satu-rated fatty acids are the most yang.monounsaturated fatty acids are moreor less balanced, and polyunsaturatedfatty acids are most yin.

The two ends of each fatty acidmolecule are also polarized into yinand yang. The delta, or acid, "head" ofthe molecule is more yang and is wa-ter soluble while the omega, or fatty,"tail" is more yin and oil soluble. Thecloser to this yin tail that the weak-ened bonds are, the more yin the fattyacid will be. This is why the omega-3fatty acids, with the first double-bondweakening occurring 3 carbon atomsaway from the omega tail, is the mostyin, while the omega-6 fatty acids,with the first double-bond weakeningoccurring 6 carbon atoms away fromthe omega tail, is relatively more

yang. •Because of their general yin na-

ture, both omega-3 and omega-6 es-sential fatty acids are known for theirability to generate electrical poten-tials as well as attract and transferoxygen across cellular membranes,regulate the genetic expression ofthecell, strengthen immunity, prevent al-lergies, stimulate growth, transportcholesterol, produce hemoglobin, andhelp fatigued muscles to recover fromexercise. However, omega 3s andomega 6s are also known among lipidresearchers for their polar oppositefunctions. Thus, omega 3s are knownmore for relaxing the body for civi-lized, sedentary living, while omega6s are known more for tightening thebody up for the fight or flight condi-tions of jungle survival. These func-tions are directly related to the prosta-glandins the omega 3s and omega 6sproduce.

Because the general population inmodern times tends to be overly con-tracted due to an excess animal food,large amounts of refined salt, and in-dustrialized vegetable oils, most allresearch being done today is gearedmore to the yin expansive attributesof these two essential fatty acids. In a

more balanced society eating a morebalanced diet, such as a macrobioticone, people would be more apt to con-sider using them as a primary way inwhich to regulate the yin and yang ofthe body. Researchers know that theomega-6:Omega-3 ratio varies frommen to women, during different typesof activity, and in various times of aperson's life. With our knowledge ofyin and yang, we could easily spec-ulate what these might be. Under-standing these variabilities gives usmore options and more control overindividual yin-yang balance than fol-lowing any set formula. Examples areshown in the table below.

Figure 3: How to Vary Essen-tial Fatty Add Consumption

YinOmega 3

Males

Younger People

Mental Workers

DaySummer

Full Moon

YangOmega 6

Females

Older People

Physical Workers

Night

WinterNew Moon

Thus, males and those that work

Figure 2: Weak Double Bonds in Omega-3 and Omega-6 Fatty Acids

3 Bonds

H H H H H H H H H H H H H H

I I I I I I I I I I I I xH—C — C—C==C—C — C^C—C—C^C—C—C—C—C—C—C — C — C

I I I I - I I I I I I I \H H ; H H- H H H H H H H ^

Omega End ; ' Alpha-LJnolenic Acid (Omega 3) .

6 Bonds

H H H H H H H H H H H H H H H

H C C C C C — C^C-—C—C=C C C C C C—C C C

H H H H

Omega EndH H H H H H H

Linoleic Acid (Omega 6)

\OH

Delta End


with their minds, especially duringtimes of the full moon when periodsof growth and activity are maximized,generally require more omega 3 thanfemales and those who work morewith their bodies, especially duringtimes of the new moon when all thingsare more inclined to rest. Many otherfactors influence one's requirements.For example, both younger and olderpeople have greater requirements ofomega 3 for the development andnourishment of the brain. Also, inthe depths of winter, omega 3s helpto bring some of the needed yin tolighten up the days while during thefrenetic pace of summer, omega 6scan bring some added peace. Whilethese ratios may appear somewhat ar-bitrary, the important thing is to getnourishment from whole foods asmuch as possible.

Learning how to balance omega3s and omega 6s brings added healthand happiness to life. Make sure toregularly include the following sec-ondary omega-3 foods: pumpkinseeds; walnuts; hemp seeds; soybeanoil; dark green leafy vegetables suchas kale, collards, perilla, wheat- andbarley-grass products, and microalgae; and seaweeds such as kelp,kombu, wakame, and dulse to mosteffectively convert valuable essentialfatty acids into their respective pros-taglandins.

Next, consider adding primaryomega-3 sources such as flaxseedoil, chia seeds, fish oil, and krill oil,as well as the only regular omega-3source, hemp seed oil, especially dur-ing vegetarian times. These primaryand regular sources must be eatenraw\ Get familiar with these foodsand study more about them. Eventu-ally, your conscious experience of lifewill combine with your accumulatedintellectual wisdom and will trans-form into the higher understanding ofintuition—the supreme judgment weare all seeking. Understanding thesehumble fats and oils is certainly oneof the crucial steps along the way.

Footnotes' Udo Erasmus, Fats That Heal, FatsThat Kill, (Burnaby BC Canada V5:Alive Books, 1986) 299. See also Dr.Johanna Budwig, Flax Oil as a TrueAid Against Arthritis, Heart Infarction.Cancer and Other Diseases, (Vancou-ver, Canada: Apple Publishing Com-pany, 1994).^ Erasmus 362-363.' Rose 25.•* Rose 24.

* Rose 25.* See the author's book. Fat Chance:Surviving the Cholesterol Controversyand Beyond, for a complete discussionof this important oniega-3 source.' Paul Pitchford, Healing With WholeFoods: Asian Traditions and ModernNutrition, (Berkeley, California: NorthAtlantic Books, 1993) 197.' George Ohsawa, Zen Macrobiotics^(Los Angeles, New York, Wellesley.Paris, Tokyo: The Ohsawa Foundation,Inc., 1965)79.

Dennis Willmont has been practicingmacrobiotics, acupuncture, Taijiquan,and Daoist meditation for over thirtyyears. He studied with Herman andCornelia A ihara and Noboru Muramotoin California at Miramichi and SanFrancisco and with Michio and AvelineKushi in Boston. In the early 1980s hecreated and directed the first 500-hourprofessional program of Shiatsu andAcupressure Therapy in North Americaand taught cla.sses on shiatsu at both theEast West Foundation and the Kushi In-stitute. His unique blend of scholarshipand intuition has led to the formationof a multi-volume series on the energet-ics and Body/Mind/Spirit connection inancient acupuncture and also his newbook on fats and oils—Fat Chance: Sur-viving the Cholesterol Controversy andBeyond Dennis uses natural foods. Wayof Life Counseling, Essential Oils, andChinese herbs in his acupuncture prac-tice in Sdarshfield, Massachusetts. Youmay contact Dennis or order his bookssecurely online at www.willmountain,com. or call 78J-837-3455.

Learning about good amibad oils wilt teach youmore about taking care ofyour health than any othersingle thing you can do!

Oiance: Surviving theCholesterol Controversy andBe^nd is the best and mostcomplete book on oils I have everread." Lino Stanchich

"Certein to become anindi^)en5able resource, I highly ,lecommcGd it!" William Spear

"I recommend this book toanyone interested in diet andhealth." Denny Waxman

"This is hands-down the bestbook you could read on nutritionif you want to have a healthierlife. I garaimtee your cardiologistand/or gastroenterologist willknow less about nutrition thanyou after you read this book. Thwbook should be required readingfor all medical students,dieticians, and ehefe." EduardoCiehowicz MD

You can view more on thispublication and order itsecurely online atwww.willniountain.com orcaU 781-837-3455.


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