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• Omega-3s from fish, and diets rich in baked or broiled fish, are associated with reduce risk for heart failure

Mozaffarian D, Bryson CLJ, et al. Fish intake and risk of incident heart failure. Am Coll Cardiology, 2005;45(12):2015-2021

OBJECTIVES:
Our aim was to investigate the relation between fish consumption and incidence of congestive heart failure (CHF).

BACKGROUND:
The incidence and health burden of CHF are rising, particularly in older persons. Although n-3 fatty acids have effects that could favorably influence risk of CHF, the relation between fish intake and CHF incidence is unknown.

METHODS:
Among 4,738 adults age > or =65 years and free of CHF at baseline in 1989-90, usual dietary intake was assessed using a food frequency questionnaire. In a participant subsample, consumption of tuna or other broiled or baked fish, but not fried fish, correlated with plasma phospholipid n-3 fatty acids. Incidence of CHF was prospectively adjudicated.

RESULTS:
During 12 years' follow-up, 955 participants developed CHF. In multivariate-adjusted analyses, tuna/other fish consumption was inversely associated with incident CHF, with 20% lower risk with intake 1 to 2 times/week (hazard ratio [HR] = 0.80, 95% confidence interval [CI] = 0.64 to 0.99), 31% lower risk with intake 3 to 4 times/week (HR = 0.69, 95% CI = 0.52 to 0.91), and 32% lower risk with intake > or =5 times/week (HR = 0.68, 95% CI = 0.45 to 1.03), compared with intake <1 time/month (p trend = 0.009).

In similar analyses, fried fish consumption was positively associated with incident CHF (p trend = 0.01). Dietary long-chain n-3 fatty acid intake was also inversely associated with CHF (p trend = 0.009), with 37% lower risk in the highest quintile of intake (HR = 0.73, 95% CI = 0.57 to 0.94) compared with the lowest.

CONCLUSIONS:
Among older adults, consumption of tuna or other broiled or baked fish, but not fried fish, is associated with lower incidence of CHF. Confirmation in additional studies and evaluation of potential mechanisms is warranted.

PMID: 15963403

• Fish and DHA are associated with reduced risk of macular degeneration

Cho E, Hung S, Willett WC, et al. Prospective study of dietary fat and the risk of age-related macular degeneration. Am J Clin Nutr 2001;73:209-218.

BACKGROUND: The relation between intakes of total fat and specific types of fat and age-related macular degeneration (AMD) remains unclear.

OBJECTIVE: Our objective was to examine prospectively the association between fat intake and AMD.

DESIGN: We conducted a prospective follow-up study of participants in the Nurses' Health Study and the Health Professionals Follow-up Study. At baseline (1984 for women and 1986 for men), the study included 42743 women and 29746 men aged > or = 50 y with no diagnosis of AMD who were followed until 1996. Fat intake was assessed with a food-frequency questionnaire.

RESULTS: We accrued 567 patients with AMD with a visual loss of 20/30 or worse. The pooled multivariate relative risk (RR) for the highest compared with the lowest quintile of total fat intake was 1.54 (95% CI: 1.17, 2.01; P for trend = 0.008). Linolenic acid was positively associated with risk of AMD (top versus bottom quintile of RR: 1.49; 95% CI: 1.15, 1.94; P for trend = 0.0009). Docosahexaenoic acid had a modest inverse relation with AMD (top versus bottom quintile of RR: 0.70; 95% CI: 0.52, 0.93; P for trend = 0.05), and >4 servings of fish/wk was associated with a 35% lower risk of AMD compared with < or = 3 servings/mo (RR: 0.65; 95% CI: 0.46, 0.91; P for trend = 0.009).

CONCLUSIONS: Total fat intake was positively associated with risk of AMD, which may have been due to intakes of individual fatty acids, such as linolenic acid, rather than to total fat intakes per se. A high intake of fish may reduce the risk of AMD.

PMID: 11157315

• Dietary Fat and Risk for Advanced Age-Related Macular Degeneration, multi-center case control human study

Seddon, JM, Rosner, B et al. Dietary Fat and Risk for Advanced Age-Related Macular Degeneration. Arch Ophthalmol. 2001; 119:1191-1199.

Objective: To evaluate the relationship between intake of total and specific types of fat and risk for advanced age-related macular degeneration (AMD), the leading cause of irreversible blindness in adults.

Design: A multicenter eye disease case-control study.

Setting: Five US clinical ophthalmology centers.

Patients: Case subjects included 349 individuals (age range, 55-80 years) with the advanced, neovascular stage of AMD diagnosed within 1 year of their enrollment into the study who resided near a participating clinical center. Control subjects included 504 individuals without AMD but with other ocular diseases. Controls were from the same geographic areas as cases and were frequency-matched to cases by age and sex.

Main Outcome: Measures Relative risk for AMD according to level of fat intake, controlling for cigarette smoking and other risk factors.

Results: Higher vegetable fat consumption was associated with an elevated risk for AMD. After adjusting for age, sex, education, cigarette smoking, and other risk factors, the odds ratio (OR) was 2.22 (95% confidence interval [CI], 1.32-3.74) for persons in the highest vs those in the lowest quintiles of intake (P for trend, .007). The risk for AMD was also significantly elevated for the highest Vs lowest quintiles of intake of monounsaturated (OR, 1.71) and polyunsaturated (OR, 1.86) fats (Ps for trend, .03 and .03, respectively). Higher consumption of linoleic acid was also associated with a higher risk for AMD (P for trend, .02). Higher intake of -3 fatty acids was associated with a lower risk for AMD among individuals consuming diets low in linoleic acid, an -6 fatty acid (P for trend, .05; P for continuous variable, .03). Similarly, higher frequency of fish intake tended to reduce risk for AMD when the diet was low in linoleic acid (P for trend, .05). Conversely, neither n-3 fatty acids nor fish intake were related to risk for AMD among people with high levels of linoleic acid intake.

Conclusion: Higher intake of specific types of fat including vegetable, monounsaturated, and polyunsaturated fats and linoleic acid rather than total fat intake may be associated with a greater risk for advanced AMD. Diets high in -3 fatty acids and fish were inversely associated with risk for AMD when intake of linoleic acid was low.

• Balancing fats in your diet

There are good fats and bad fats, but even the good can be harmful if you don't get the balance right. Here's how to fatten up your diet healthfully.

Fat is often considered nutrition's bad boy, but lumping all fat together as a group isn't fair. There are many types of fats, some hazardous to your health, others essential for wellness. The issue has been confusing, but certain truths remain.

The "bad" fats are still found in red meat, poultry skin and butter and also include the partially hydrogenated vegetable oil found in margarine, nondairy creamers, whipped toppings and other processed foods. The "good" fats are still those found in olive oil, canola oil, some nuts, avocados and cold-water fish such as salmon. The confusion, however, has to do with getting the right fats in the right balance.

Most Americans now realize that the fat-free mindset of years past doesn't work. In fact, a low-fat diet can actually contribute to obesity because many fat-free products are chock-full of sugar -- and empty calories. Plus, the American Heart Association now warns that very-low-fat diets (less than 15 percent of total calories) in the short-term increase triglycerides and lower "good" cholesterol, without yielding additional decreases in "bad" cholesterol.

Meanwhile, too much fat is still a health enemy to much of the American public. Studies continually show that fat (especially trans fatty acids) raises both "good" and "bad" cholesterol, promotes heart disease and is linked to an increased risk of colon, breast, lung and prostate cancer.

So what gives? The truth is, your body does require a moderate intake of fat. Fats form the fatty layer of all your cells and serve as building blocks for hormone-like eicosanoids, which influence virtually every bodily function. They help us absorb vitamins, aid in digestion, provide our bodies' insulation, give us energy, maintain fertility and regulate our metabolism. Fat is a vital nutrient and should not be eliminated from our diets. It's just a matter of getting the right balance.

The Unhealthy Fats
Although most nutritionists advise a fat intake of 20 to 30 percent of total calories, it's important to look beyond the total and pay attention to the type of fats you're consuming -- that is, good versus bad.

Of the bad fats, the big ones to steer clear of are trans fatty acids -- fats that greatly increase the risk of heart attack and compete with healthful omega-3s for vital enzymes and space in your cell membranes. Trans fatty acids are found in processed foods containing partially hydrogenated oils (most commercial snack foods) and in deep-fried foods, shortenings and most margarines. The best way to avoid them is simply to avoid processed foods and eat as many whole, unrefined foods as possible.

The other group to avoid is saturated fats, found in all meat and dairy products, as well as cocoa butter and tropical oils such as coconut and palm. These fats raise total blood cholesterol and clog up your arteries, thereby increasing the risk of cardiovascular disease. To minimize your intake of saturated fats, cut down or stay away from fatty meats and whole milk products, butter and cream.

Remember, your body can get all the fat it needs from good fats, the unsaturated fats and the essential fatty acids. Most people have no need whatsoever for saturated fat.

The Healthy Fats
The good fats list starts with essential fatty acids (EFAs), which are just that -- essential for health. EFAs are fats that are necessary for normal growth and development and cannot be manufactured by the body. There are two families of EFAs: omega-6 polyunsaturated fats and omega-3 fatty acids. The highest amounts of omega-6 are found in common vegetable oils such as corn, sunflower, safflower and cottonseed oils. Omega-3 fatty acids are found primarily in cold-water fish (salmon, trout and tuna), dark, leafy greens, flaxseed and flaxseed oil, and walnuts.

Yet the most important thing to know about EFAs is that a balanced intake of omega-6 and omega-3 fatty acids is needed to promote health. "The ratio of omega-6 to omega-3 fatty acids in the Western diet today is between 10-to-1 and 21-to-1, whereas the diet humans evolved on had a ratio of 1-to-1," explains fat expert Artemis Simopoulos, M.D., co-author of The Omega Plan (HarperCollins) and its new paperback version, The Omega Diet (HarperCollins). "One of the most important medical findings of recent years is that eating a balanced ratio of EFAs brings your diet back in sync with your genes and helps you experience optimal health."

"Omega-3s and omega-6s work differently in the body," she continues. "When they're in balance, they're both very good. When the omega-6s are in excess, they become bad."

For instance, consider that omega-3s produce hormone-like eicosanoids that are anti-inflammatory in nature, whereas omega-6s produce inflammatory eicosanoids. Too many omega-6s in the diet, therefore, can tilt the body's production of eicosanoids in a pro-inflammatory direction, setting the stage for autoimmune diseases such as arthritis. (This means that, on their own, omega-6 polyunsaturates can also be seen as bad fats.)

There's more. Animal studies have found that while omega-6s promote cancer cell proliferation, omega-3s inhibit it (Oncology, 1995, vol. 52). Australian researcher Leonard Storlien has also found that people who have low levels of omega-3 fatty acids and high levels of omega-6s in their muscle cells are more likely to be insulin resistant (a precursor to diabetes) and obese (Lipids, 1996, vol. 31S).

From this and other research, Simopoulos concludes that if you change your diet to develop a good balance between omega-6s and omega-3s, you can reduce the risk of cancer, heart disease, stroke and diabetes, normalize your metabolism to help promote a healthier weight, and fine-tune your immune system. Every cell and system in the body simply works in better harmony, she adds, because they're receiving the balance of EFAs they were designed for.

Unfortunately, developing a better dietary balance between omega-3s and omega-6s isn't easy to do. The sources of omega-3s in the current food supply are scarce to nonexistent, whereas sources of omega-6s are ubiquitous. Therefore, we need to reduce dramatically the amount of omega-6s in our diets as we increase our omega-3s.

The other good fats, in addition to omega-3s, are monounsaturated fats, found in olives, some nuts (macadamias, almonds, peanuts, pecans and cashews), avocados, and olive, nut and canola oils. These fats reduce total blood cholesterol (LDL), without lowering the protective good cholesterol, HDL. In fact, Mediterranean people, who have a diet high in monounsaturated olive oils, have a lower incidence of heart disease and stroke than people of other cultures -- and people of the Mediterranean live longer, too.

A Balancing Act
Getting back to the delicate balance between omega-3s and omega-6s, there are several ways to dramatically lower your omega-6 fatty acid intake. Start by avoiding oils with high omega-6-to-omega-3 ratios, including corn oil, safflower oil, peanut oil, soybean oil, sunflower oil and cottonseed oil. This is the most obvious way to bring your omega-6 intake to a more healthful level.

Make an oil change. Use cold-pressed, extra-virgin olive oil or canola oil in place of omega-6 oils. Olive oil and canola oil are both low in omega-6 fatty acids and rich in monounsaturates -- fatty acids that don't compete with omega-3s in the body. Olive oil is especially healthful because it has antithrombotic properties.

You can also increase your intake of omega-3 fatty acids by eating cold-water fish (such as salmon, trout, tuna, sardines, herring and anchovies) two to three times a week. If you don't like fatty fish, enrich your diet with omega-3-containing fish-oil supplements, preferably ones with added vitamin E to help prevent rancidity.

If you're a vegan who won't eat fish or take omega-3 supplements, use several tablespoons of omega-3-rich flaxseed oil daily. Add it raw to salad dressings and sprinkle it on top of cooked foods. Try grinding flaxseed and adding it to cereal and baked goods or using algae-based omega-3 supplements. Also, add omega-3-rich walnuts to salads and baked goods or eat a few each day as a snack.

If you eat eggs, buy omega-3-enriched ones if you can find them. A number of egg producers are now using a mash that has been enriched with omega-3 fatty acids, either from fish meal or flaxseed. Look for meats from animals that are fed this mixture as well.

Also, seek out meat and milk from free-ranging animals that eat omega-3-rich grass and insects rather than those fattened up on omega-6-rich grains.

Finally, eat your veggies -- specifically, the dark-green, leafy ones. Especially good sources of omega-3 EFAs include romaine lettuce, mesclun mixed greens, arugula, kale, collards, mustard greens and Swiss chard.

Source: by Melissa Diane Smith

• Fish oil in triglyceride form is better absorbed than ethyl ester fish oil, with or without a meal

Lawson LD, Hughes BG. Absorption of eicosapentaenoic acid and docosahexaenoic acid from fish oil triacylglycerols or fish oil ethyl esters co-ingested with a high-fat meal. Biochem Biophys Res Commun, 1988; 156(2):960-963.

The absorption of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) from fish oil triacylglycerols and fish oil ethyl esters consumed in a high-fat meal (44 g total fat) by male volunteers was measured and compared to values previously reported for consumption in a low-fat

Absorption of EPA, but not of DHA, from fish oil triacylglycerols was significantly improved from 69% to 90% by co-ingestion with the high-fat meal.

Absorption of both EPA and DHA from fish oil ethyl esters was increased three-fold, to about 60%, by co-ingestion with the high-fat meal, indicating that absorption of fatty acid ethyl esters is highly dependent on the amount of co-ingested fat.

• The Importance of the Ratio of Omega-6/Omega-3 Essential Fatty A

Simopoulos A. The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomed Pharmacother, 2002; 56(8): 365-379

Several sources of information suggest that human beings evolved on a diet with a ratio of omega-6 to omega-3 essential fatty acids (EFA) of approximately 1 whereas in Western diets the ratio is 15/1-16.7/1.

Western diets are deficient in omega-3 fatty acids, and have excessive amounts of omega-6 fatty acids compared with the diet on which human beings evolved and their genetic patterns were established.

Excessive amounts of omega-6 polyunsaturated fatty acids (PUFA) and a very high omega-6/omega-3 ratio, as is found in today's Western diets, promote the pathogenesis of many diseases, including cardiovascular disease, cancer, and inflammatory and autoimmune diseases, whereas increased levels of omega-3 PUFA (a low omega-6/omega-3 ratio) exert suppressive effects.

In the secondary prevention of cardiovascular disease, a ratio of 4/1 was associated with a 70% decrease in total mortality. A ratio of 2.5/1 reduced rectal cell proliferation in patients with colorectal cancer, whereas a ratio of 4/1 with the same amount of omega-3 PUFA had no effect.

The lower omega-6/omega-3 ratio in women with breast cancer was associated with decreased risk.

A ratio of 2-3/1 suppressed inflammation in patients with rheumatoid arthritis, and a ratio of 5/1 had a beneficial effect on patients with asthma, whereas a ratio of 10/1 had adverse consequences.

These studies indicate that the optimal ratio may vary with the disease under consideration. This is consistent with the fact that chronic diseases are multigenic and multifactorial.

Therefore, it is quite possible that the therapeutic dose of omega-3 fatty acids will depend on the degree of severity of disease resulting from the genetic predisposition.

A lower ratio of omega-6/omega-3 fatty acids is more desirable in reducing the risk of many of the chronic diseases of high prevalence in Western societies, as well as in the developing countries, that are being exported to the rest of the world.

PMID: 12442909

• Essential fatty acid and vitamin/mineral supplementation shown to reduce aggressive behavior among prisoners

Gesch CB, Hammond SM, et al. Influence of supplementary vitamins, minerals and essential fatty acids on the antisocial behaviour of young adult prisoners, Randomised, placebo-controlled trial. British J.Psychiatry,2002;181:22-28.

Background: There is evidence that offenders consume diets lacking in essential nutrients and this could adversely affect their behaviour.

Aims: To test empirically if physiologically adequate intakes of vitamins, minerals and essential fatty acids cause a reduction in antisocial behaviour.

Method: Experimental, double-blind, placebo-controlled, randomised trial of nutritional supplements on 231 young adult prisoners, comparing disciplinary offences before and during supplementation.

Results: Compared with placebos, those receiving the active capsules committed an average of 26.3% (95% CI 8.3-44.33%) fewer offences (P=0.03, two-tailed).

Compared to baseline, the effect on those taking active supplements for a minimum of 2 weeks (n=172) was an average 35.1% (95% CI 16.3-53.9%) reduction of offences (P<0.001, two-tailed), whereas placebos remained within standard error.

Conclusions: Antisocial behaviour in prisons, including violence, are reduced by vitamins, minerals and essential fatty acids with similar implications for those eating poor diets in the community.

• New 2006 Diet and Lifestyle recommendations from the Heart Association

Lichtenstein A, Appel L, Brands M, et al. Diet and Lifestyle Recommendations Revision 2006: A Scientific Statement From the American Heart Association Nutrition Committee. Circulation 2006;114:82-96.

AHA Scientific Statement

Improving diet and lifestyle is a critical component of the American Heart Association's strategy for cardiovascular disease risk reduction in the general population.

This document presents recommendations designed to meet this objective.

Specific goals are to consume an overall healthy diet; aim for a healthy body weight; aim for recommended levels of low-density lipoprotein cholesterol, high-density lipoprotein cholesterol, and triglycerides; aim for normal blood pressure; aim for a normal blood glucose level; be physically active; and avoid use of and exposure to tobacco products.

The recommendations are to balance caloric intake and physical activity to achieve and maintain a healthy body weight; consume a diet rich in vegetables and fruits; choose whole-grain, high-fiber foods; consume fish, especially oily fish, at least twice a week; limit intake of saturated fat to <7% of energy, trans fat to <1% of energy, and cholesterol to <300 mg/day by choosing lean meats and vegetable alternatives, fat-free (skim) or low-fat (1% fat) dairy products and minimize intake of partially hydrogenated fats; minimize intake of beverages and foods with added sugars; choose and prepare foods with little or no salt; if you consume alcohol, do so in moderation; and when you eat food prepared outside of the home, follow these Diet and Lifestyle Recommendations.

By adhering to these diet and lifestyle recommendations, Americans can substantially reduce their risk of developing cardiovascular disease, which remains the leading cause of morbidity and mortality in the United States.

• Contribution by Dr. Lauren M. Bramley

Wake up to Omega-3
Dr. Lauren M. Bramley
Reprinted with permission

AHA Scientific Statement

It is not news that most Americans eat too much fat and need to reduce their intake of saturated and trans fats, but there is at least one kind of fat that consumers do not generally get enough of - omega-3 fatty acids.

Dr. Lauren Bramley offers a professional insight into the wide range of health benefits that these good fats, found in oily fish, certain nuts, seeds and oils, can provide.

Most people are now aware of the benefits of omega-3 fatty acids in terms of heart disease and stroke. These fatty acids are essential for warding off heart attacks and stroke in that they lower LDL or bad cholesterol levels, thin the blood, lower blood pressure and stabilise heart rhythms.

The connection between omega-3 fatty acids and heart disease is most evident amongst the Eskimo and Japanese populations who have the highest fish intake in the world, in particular, deep, cold water fish. What most people are unaware of are the benefits of omega-3 for a whole range of other diseases, both physical and behavioural.

Omega-3 fatty acids were once known as Vitamin F and are essential to health. Omega-6 fatty acids are also essential but are much more common, being found in animal fats, most cooking oils, margarine and soy.

What is critical to optimal functioning is the ratio of omega-3 to omega-6. Historically, omega-3 has been much more prevalent in the diet. Being found in algae, it was abundant up the food chain that fed on algae and in the animals and crops raised near the sea.

Since domestication and the altered diets of livestock, the quantity of omega-3 found naturally in the diet has reduced approximately 30 fold over the past 200 years. Consequently, the ratio of omega-3 to omega-6 fatty acids has shifted from the optimal 1:4 to as low as 1:20 in the typical American diet.

This shift is thought by many researchers to have contributed to the epidemic of heart disease, obesity, diabetes and insulin resistance, depression and anxiety as well as ADD, poor vision, osteoporosis, asthma, infertility and skin cancer.

Given that these essential fats are the precursors to hormones, a suboptimal amount will contribute to lower levels of thyroid hormone, sex hormones, insulin and serotonin. This results in a slower metabolism, weight gain and decreased well being and mood.

How does one restore the ratio to improve mood and well being, concentration and metabolism?

Change your oil. Just like a car, oil needs to be changed. Shift the ratio of omega-3 to omega-6 in your body back to the optimal 1:4 ratio. The brain is likely to function best at a 1:1 ratio instead of the 1:8 ratio seen today.

Firstly, increase your dietary intake by eating more fish, egg yolks, flax seed, nuts and canola oil. This will ensure that your cell membranes become more fluid, hormone levels are adequate, insulin works correctly to allow sugar to be used as fuel instead of stored as fat, serotonin levels stay up to keep you happy and calm, and the oil that insulates your skin doesn't sizzle in the sun and contribute to skin cancer.
As a powerful anti-inflammatory, omega-3 ensures that vessels are kept smooth and less likely to clog, that bones are kept dense and therefore less likely to break, and that the brain is insulated properly, making it easier to concentrate and learn.

Secondly, decrease omega-6 fatty acid intake. Unless you are a strict vegan, most of us are consuming too much of it. Throw out your corn oil, safflower oil, sunflower oil and margarine (except canola oil margarine which is high in omega-3). Switch to canola oil, olive oil and butter.

Be very aware of store bought baked goods and processed foods which have a very high content of the omega-6 oils which are often hydrogenated (trans fat) making them even worse.

Lastly consider a supplement. Unfortunately, eating enough omega-3 can be very difficult, especially for those who don't eat a lot of fish or are vegetarian.

Some people may be depleted of omega-3 especially during and after pregnancy when the developing foetus uses up the mother's omega-3 supply and afterwards it is used to make breast milk.
Interestingly, some research explains post partum depression as mainly an omega-3 depleted state and some of the most convincing studies for mood and omega-3 have been seen in post partum depression.

In Australia, omega-3 is now put in some prenatal vitamins for its ability to improve foetal brain development and the IQ of the child, as well as to ward off post partum depression and improve weight loss after childbirth.

In Europe, and more recently in Canada and the US, omega-3 fatty acids are now often put in baby formula. To help treat conditions which may have already developed such as diabetes, heart disease, obesity and depression or simply to boost mood and well being, consider a supplement of omega-3.

Interestingly, omega-3 supplementation has also been shown to markedly reduce the withdrawal symptoms of coming off SSRI antidepressants such as electric shocks, headaches and agitation. Some antidepressants currently being developed will contain omega-3, thus making them more effective and making it easier to stop them when the time is right.

Unless you are a strict vegan it is not necessary to supplement with omega-6 or omega-9, so avoid the Omega 3-6-9 supplement. Most omega-3 supplements also contain GLA (which is the least inflammatory of the omega-6s, also known as evening primrose oil), but they should not contain other omega-6s.

Most supplements will list EPA, DHA and GLA in the ingredients. In pregnancy, however, GLA/evening primrose is not recommended.

It is also advised to stop intake of omega-3 two weeks before and after surgery to lower the risk of bleeding due to its blood thinning properties. People on blood thinners (not including aspirin) are advised not to take omega-3.

Make sure your supplement has been tested for mercury and PCBs. Some brands are far less likely to cause a fish aftertaste than others, as this often signifies the freshness of the oil. Doses and ratios of the fatty acids vary depending on the condition.

Take it earlier in the day as omega-3 can be so energising it keeps some people awake. More randomised controlled trials are needed before claims for omega-3 can be undisputed. In my practice I have seen dramatic improvements in depression and overall mood through using high dose EPA and DHA.

I have also seen dramatic improvements in pre-diabetes and insulin resistance and weight loss using omega-3 and GLA, and I have seen acne and psoriasis improve greatly.

I have also heard from parents that their child's concentration, immunity and happiness improved with a better diet and/or omega-3 supplementation. I have seen far less post-natal depression since we started recommending DHA in pregnancy. I have watched patients avoid needing an antidepressant medication or finding it easier to come off one with omega-3.

Try it and you just may feel it in your hair, skin, physique and outlook. No one thing can be a cure-all but if it can help and do no harm it is worth a try.

Resources: The Omega 3 Connection The groundbreaking antidepression diet and brain program. Andrew L. Stoll, M.D. Simon and Schuster. 2002 ISBN 0684871394 http://www.nordicnaturals.com/ All the latest omega research news: http://www.omega-research.com/

• Systematic review: authors conclude that ALA, as found in flax seed oil, does not improve heart risk factors

Wendland E, Farmer AJ, Paul G, and A Neil. Effect of alpha-linolenic acid on cardiovascular risks markers: a systematic review. Heart. May, 2005; 10.1136/hrt.2004.053538.

Objective: To determine whether dietary supplementation with alpha-linolenic acid (ALA) can modify established and emerging cardiovascular risk markers.

Design: Systematic review and meta-analysis of randomised controlled trials.

Setting: MEDLINE, Embase, Cochrane register of controlled trials and the metaRegister of controlled trials were searched.

Patients: All studies carried out in humans were included in the review.

Main outcome measures: Total cholesterol, LDL cholesterol, HDL cholesterol, VLDL cholesterol, triglyceride, fibrinogen and fasting plasma glucose, changes in body mass index, weight, and systolic and diastolic blood pressure.

Results: Fourteen studies with minimum treatment duration of 4 weeks were included. ALA had a significant effect on three of the 32 outcomes examined in these studies reducing the levels of fibrinogen (0.17 µmol/l [95% CI -0.30 to -0.04], p=0.01) and fasting plasma glucose (0.20 mmol/l [95% CI -0.30 to -0.10], p<0.01), and there was a small but clinically unimportant increase in high-density lipoprotein (0.01 mmol/l [95% CI -0.02 to 0.00], p<0.01).

Treatment with ALA did not significantly modify total cholesterol, triglycerides, weight, body mass index, low-density lipoprotein, diastolic blood pressure, systolic blood pressure, very low-density lipoprotein (VLDL) and apolipoprotein-B.

Conclusions: Although ALA supplementation may causes small decreases in fibrinogen levels and fasting plasma glucose, there appears to be no effect on most cardiovascular risk markers. Further trials are needed, but dietary supplementation with ALA to reduce cardiovascular disease cannot currently be recommended.

• Regular intake of cod liver oil associated with few symptoms of depression

Raeder MB, Steen VM, Vollset SE, Bjelland I. Associations between cod liver oil use and symptoms of depression: The Hordaland Health Study. J Affect Disord. 2006; [Epub ahead of print]

BACKGROUND: Clinical trials suggest that omega-3 fatty acids improve the outcome of depression.

This study aimed to evaluate the association between intake of cod liver oil, rich in omega-3 fatty acids, and high levels of symptoms of depression and anxiety in the general population.

METHODS: We used data from the "The Hordaland Health Study '97-'99" (HUSK), a population based cross-sectional health survey from Norway including 21,835 subjects aged 40-49 and 70-74 years. Symptoms of depression and anxiety were measured by The Hospital Anxiety and Depression Scale (HADS). We used logistic regression to study associations.

RESULTS: Among the participants, 8.9% used cod liver oil daily. A total of 3.6% had high levels of depressive symptoms. The prevalence of such depressive symptoms among the subjects who used cod liver oil daily was 2.5%, as compared to 3.8% in the rest of the population.

The users of cod liver oil were significantly less likely to have depressive symptoms than non-users after adjusting for multiple possible confounding factors (odds ratio=0.71, 95% confidence interval 0.52 to 0.97). These factors included age, gender, smoking habits, coffee consumption, alcohol consumption, physical activity, and education.

In addition, we found that the prevalence of high levels of depressive symptoms decreased with increasing duration (0-12 months) of cod liver oil use (multivariate adjusted test for trend, P=0.04). We were only able to study this latter association in a subset of the population aged 40-46 years.

LIMITATIONS: Data are cross sectional.

CONCLUSIONS: The findings indicate that regular use of cod liver oil is negatively associated with high levels of depressive symptoms in the general population.

• Researchers suggest fish oil helps reduce skin's response to sunburn via anti-inflammatory mechanism

Rhodes LE, Durham BH, et al. Dietary fish oil reduces basal and ultraviolet B-generated PGE2 levels in skin and increases the threshold to provocation of polymorphic light eruption. J Invest Dermatol, 1995; 105(4): 532-535

The sunburn response is markedly reduced by dietary fish oil rich in omega-3 polyunsaturated fatty acids.

Because prostaglandins mediate the vasodilatation, we examined the effect of fish oil on ultraviolet (UV) B-induced prostaglandin metabolism. In addition we assessed the potential photoprotective effect of fish oil in light-sensitive patients.

Thirteen patients with polymorphic light eruption received dietary supplements of fish oil rich in omega-3 polyunsaturated fatty acids for 3 months.

At baseline and 3 months, the minimal erythema dose of UVB irradiation was determined, and a graded UVA challenge given to a forearm to assess the threshold dose for papule provocation. Suction blisters were raised on the other forearm, on control skin, and on skin irradiated with four times the minimal erythema dose of UVB 24 h previously, and blister fluid prostaglandin E2 was measured by radioimmunoassay.

Following 3 months of fish oil, the mean minimal erythema dose of UVB irradiation increased from 19.8 +/- 2.6 to 33.8 +/- 3.7 mJ/cm2 (mean +/- SEM), p < 0.01. The UVA provocation test was positive in 10 patients at baseline, and after 3 months nine of these showed reduced sensitivity to papule provocation, p < 0.001.

Before fish oil, PGE2 increased from 8.6 (SEM 2.1) ng/ml in control skin to 27.2 (11) ng/ml after UVB, p < 0.01. Following 3 months of fish oil, PGE2 decreased to 4.1 (1) and 9.6 (2.4) ng/ml in control and irradiated skin, respectively, p < 0.05. Reduction of UV-induced inflammation by fish oil may be due, at least partially, to lowered prostaglandin E2 levels.

The photoprotection against UVA-provocation of a papular response suggests a clinical application for fish oil in polymorphic light eruption.

• Study suggests that EPA reduces skin aging

Kim HH, Shin CM, Park CH, et al. Eicosapentaenoic acid (EPA) inhibits UV-induced MMP-1 expression in human dermal fibroblasts. J Lipid Research, 2005; 46:1712-1720.

Ultraviolet (UV) irradiation regulates UV-responsive genes, including matrix metalloproteinases (MMPs). Moreover, UV-induced MMPs cause connective tissue damage and the skin to become wrinkled and aged.

Here, we investigated the effect of eicosapentaenoic acid (EPA), a dietary omega-3 fatty acid, on UV-induced MMP-1 expression in human dermal fibroblasts (HDFs).

We found that UV radiation increases MMP-1 expression and that this is mediated by p44 and p42 MAP kinase (ERK) and Jun-N-terminal kinase (JNK) activation but not by p38 activation. Pretreatment of HDFs with EPA inhibited UV-induced MMP-1 expression in a dose-dependent manner and also inhibited the UV-induced activation of ERK and JNK by inhibiting ERK kinase (MEK1) and SAPK/ERK kinase 1 (SEK1) activation, respectively.
Moreover, inhibition of ERK and JNK by EPA resulted in the decrease of c-Fos expression and c-Jun phosphorylation/expression induced by UV, respectively, which led to the inhibition of UV-induced activator protein-1 DNA binding activity.

This inhibitory effect of EPA on MMP-1 was not mediated by an antioxidant effect. We also found that EPA inhibited 12-O-tetradecanoylphorbol-13-acetate- or tumor necrosis factor-alpha-induced MMP-1 expression in HDFs and UV-induced MMP-1 expression in HaCaT cells.

In conclusion, our results demonstrate that EPA can inhibit UV-induced MMP-1 expression by inhibiting the MEK1/ERK/c-Fos and SEK1/JNK/c-Jun pathways.

Therefore, EPA is a potential agent for the prevention and treatment of skin aging.

• Exercise and nutrition supplements, e.g. fish oil, recommended as first line of defense for lowering cholesterol

Varady KA, Jones PJH. Combination Diet and Exercise Interventions for the Treatment of Dyslipidemia: an Effective Preliminary Strategy to Lower Cholesterol Levels? J. Nutr, 2005; 135:1829-1835.

At present, dyslipidemia is most commonly treated with drug therapy. However, because safety concerns regarding the use of pharmaceutical agents have arisen, a need for alternative nonpharmacological therapies has become increasingly apparent.

The National Cholesterol Education Program (NCEP) Adult Treatment Panel III (ATP III) recommends lifestyle therapies, which include a combination of diet and exercise modifications, in place of drug treatment for patients who fall into an intermediate range of coronary heart disease (CHD) risk.

This review examined the cholesterol lowering efficacy of the following 2 NCEP-recommended combination therapies: 1) low saturated fat diets combined with exercise, and 2) nutritional supplementation, i.e., fish oil, oat bran, or plant sterol supplementation, combined with exercise, in the treatment of dyslipidemia.

Combination therapies are particularly advantageous because diet and exercise elicit complementary effects on lipid profiles.
More specifically, diet therapies, with some exceptions, lower total (TC) and LDL cholesterol (LDL-C) concentrations, whereas exercise interventions increase HDL cholesterol (HDL-C) while decreasing triglyceride (TG) levels.

With respect to specific interventions, low saturated fat diets combined with exercise lowered TC, LDL-C, and TG concentrations by 718, 715, and 418%, respectively, while increasing HDL-C levels by 514%.

Alternatively, nutritional supplements combined with exercise, decreased TC, LDL-C, and TG concentrations by 826, 830, and 1239%, respectively, while increasing HDL-C levels by 28%.

These findings suggest that combination lifestyle therapies are an efficacious, preliminary means of improving cholesterol levels in those diagnosed with dyslipidemia, and should be implemented in place of drug therapy when cholesterol levels fall just above the normal range.

• Human study reports fish oil reduced non-enzymatic peroxidation and did not affect antioxidant status

Nälsén C, Vessby B, Berglund L, et al. Dietary (n-3) Fatty Acids Reduce Plasma F2-Isoprostanes but Not Prostaglandin F2 in Healthy Humans. J. Nutr.,2006;136:1222-1228.

(n-3) Fatty acids are unsaturated and are therefore easily subject to oxidization; however, they have several beneficial health effects, which include protection against cardiovascular diseases.

The aim of this study was to investigate whether (n-3) fatty acids, with a controlled fat quality in the background diet, affect nonenzymatic and enzymatic lipid peroxidation and antioxidant status in humans.

A total of 162 men and women in a multicenter study (The KANWU study) were randomly assigned to a diet containing a high proportion of saturated fatty acids or monounsaturated fatty acids (MUFA) for 3 mo.

Within each diet group, there was a second random assignment to supplementation with fish-oil capsules [3.6 g (n-3) fatty acids/d] or placebo. Biomarkers of nonenzymatic and enzymatic lipid peroxidation in vivo were determined by measuring 8-iso-prostaglandin F2 (8-iso-PGF2) and prostaglandin F2 (PGF2) concentrations in plasma at baseline and after 3 mo. Antioxidant status was determined by measuring plasma antioxidant capacity with an enhanced chemiluminescence assay.

The plasma 8-iso-PGF2 concentration was significantly decreased after 3 mo of supplementation with (n-3) fatty acids (P = 0.015), whereas the PGF2 concentration was not affected.

The antioxidant status was not affected by supplementation of (n-3) fatty acids, but was improved by the background diet with a high proportion of MUFA.

We conclude that supplementation with (n-3) fatty acids decreases nonenzymatic free radical-catalyzed isoprostane formation, but does not affect cyclooxygenase-mediated prostaglandin formation.

• Fish oil along with calorie restriction reduces inflammation associated with aging, preliminary study shows

Kim YJ, Kim HJ, No JK, et al. Anti-inflammatory action of dietary fish oil and calorie restriction. Life Sci. 2006;78(21):2523-2532.

Inflammation, inflammatory mediators, cyclooxygenase (COX)-2, and inducible nitric oxide (iNOS) are all influenced by age-related oxidative status.

To investigate the effect of dietary fish oil (FO) and calorie restriction (CR) on oxidative stress-related inflammatory status with age, (NZB/NZW) F1 (B/W) mice were fed for 4 and 9 months either ad libitum or calorie-restricted (60% of ad libitum intake) diets containing 5% corn oil or 5% FO.

We measured several key oxidative and inflammatory markers: TBARS, xanthine oxidase (XOD)-derived superoxide generation, and PGE(2) and LTB(4) production. Expressions of renal COX-1, COX-2, and iNOS mRNA were analyzed by RT-PCR; additionally, COX-2 protein was estimated by Western-blot method.

Results show that FO intake and CR individually and together suppressed age-related increases in lipid peroxidation and superoxide generation.

The inhibitory effects of dietary FO and CR were also found for iNOS expression, COX-2 expression, which subsequently led to the suppression of PGE(2) and LTB(4).

We conclude that the beneficial effects of FO feeding and CR are synergistic in ameliorating the age-related nephritis of B/W mice by suppressing COX-2 and iNOS, reactive species generation, and pro-inflammatory mediators.

PMID: 16438990

• Observations made between Omega-3s and periodontal health

Hamazaki K, Itomura M, et al. Fish oil reduces tooth loss mainly through its anti-inflammatory effects? Med Hypotheses, 2006;67(4):868-870.

Competing at several steps of arachidonic acid metabolism, n-3 fatty acids reduce production of highly active prostaglandins and leukotrienes and exert anti-inflammatory effects. They are also experimentally shown to be anti-osteoporotic.

Periodontitis is responsible for most tooth loss in adult populations. If enough n-3 fatty acids are provided, periodontitis with alveolar bone resorption may be controlled, and tooth loss may be prevented.

In fact, n-3 fatty acid administration lowered prostaglandin E(2) production, tooth movement and alveolar bone resorption in animal experiments. Aggression, which may be related with tooth loss, was also controlled with fish oil.

Our cross-sectional data supported our hypothesis. We recruited 256 men (22-59 y of age) and 95 women (22-66 y), counted the numbers of their remaining teeth, and analyzed the fatty acid composition of the total phospholipid fraction of RBCs. The beta-coefficient of the numbers of remaining teeth and EPA concentrations in the fraction was 0.89 (per 1% EPA, p=0.007) after adjustment for 9 possible confounding factors.

Long-term intervention studies with fish oil planned in the future should be able to test our hypothesis by just adding another very simple endpoint in those studies: tooth loss during the intervention period.

This hypothesis may explain the linkage between periodontitis/tooth loss and coronary heart disease.

• Diet rich in unsaturated fatty acids is associated with reduced risk of Parkinson's disaase

de Lau LML, Bornebroek M, et al. Dietary fatty acids and the risk of Parkinson disease Neurology 2005;64:2040-2045

Background: Unsaturated fatty acids are important constituents of neuronal cell membranes and have neuroprotective, antioxidant, and anti-inflammatory properties.

Objective: To determine if a high intake of unsaturated fatty acids might be associated with a lower risk of Parkinson disease (PD).

Methods: In the Rotterdam Study, a prospective population-based cohort study of people ages 55, the association between intake of unsaturated fatty acids and the risk of incident PD was evaluated among 5,289 subjects who were free of dementia and parkinsonism and underwent complete dietary assessment at baseline.
PD was assessed through repeated in-person examination, and the cohort was continuously monitored by computer linkage to medical records. The data were analyzed using Cox proportional hazards regression models.

Results: After a mean follow-up of 6.0 years, 51 participants with incident PD were identified. Intakes of total fat, monounsaturated fatty acids (MUFAs), and polyunsaturated fatty acids (PUFAs) were significantly associated with a lower risk of PD, with an adjusted hazard ratio per SD increase of energy-adjusted intake of 0.69 (95% CI 0.52 to 0.91) for total fat, of 0.68 (95% CI 0.50 to 0.94) for MUFAs, and 0.66 (95% CI 0.46 to 0.96) for PUFAs.
No associations were found for dietary saturated fat, cholesterol, or trans-fat.

Conclusion: These findings suggest that high intake of unsaturated fatty acids might protect against Parkinson disease.

• News - Dramatic healthcare cost savings and more independent living with omega-3 fatty acid supplements - lutein and zeaxanthin, too

Health Impact Study Finds Seniors Who Take Certain Dietary Supplements Live Longer, More Independent Lives; Savings Estimated to be Billions for U.S. Healthcare System
U.S. Newswire, Health Reporter

WASHINGTON, Nov. 2 /U.S. Newswire/ - As the American population ages and U.S. healthcare costs skyrocket, taking certain dietary supplements could help seniors live independently longer, and offset healthcare expenditures by billions of dollars, a new study by The Lewin Group finds.

The supplements studied -- omega-3 fatty acids and lutein with zeaxanthin -- have reported savings of $3.1 billion and $2.5 billion respectively over five years, resulting from reduced hospitalizations, physicians' visits, and avoided transitions to dependency, the report shows.

"With healthcare costs for Americans 65 and older expected to reach $16 trillion by the year 2030, the need for innovative and preventative healthcare solutions is clearer than ever," said Elliott Balbert, Dietary Supplement Education Alliance (DSEA) president. "More than 187 million consumers rely on daily use of dietary supplements, and the supplement industry is pleased that this study reinforces the efficacy and health benefits of their usage."

Underscoring the important health and cost benefits of dietary supplements for the U.S. seniors, members of Congress took one step closer to recognizing the role of dietary supplements in the health regimen of Americans, when Rep. Chris Cannon (R-Utah) today announced the creation of a bipartisan caucus on dietary supplements, which he will co-chair with Rep. Frank Pallone (D-N.J.). Cannon introduced H.R. 1545 earlier this year, which would allow supplement costs to be paid by Flexible Spending Accounts (FSAs) and Health Savings Accounts (HSAs).

"As more and more Americans start taking responsibility for their own health, it's important that government acknowledge the positive impact dietary supplements have on disease prevention, and the substantial cost benefits to the healthcare system that result," said Cannon. "Clearly, there's cause for additional research and sound public policy supporting these products, which greatly benefit American consumers and taxpayers alike."

The study's key findings centered upon how omega-3 fatty acids and lutein with zeaxanthin allow seniors to avoid common conditions such as coronary heart disease (CHD) and age-related macular degeneration (AMD), helping them live independently longer and reducing the level of disability associated with these conditions.

The Food and Drug Administration (FDA) has issued a qualified health claim for omega-3 fatty acids and a qualified health claim is currently pending for lutein.

The FDA has acknowledged that consumers will benefit from more information on food labels concerning diet and health and this, in turn, has prompted the agency to establish interim procedures whereby "qualified" health claims can be made for dietary supplements. Health claims characterize a relationship between a substance (specific food component or a specific food) and a disease or health-related condition, and are supported by scientific evidence. All health claims must undergo review by FDA through a petition process.

The Lewin Group's analyses of existing research studied the health effects of the two supplements as they relate to reduction in risk of disease progression for adults over age 65. Using Congressional Budget Office cost accounting rules, Lewin calculated a conservative five-year savings estimate.

Key findings from the study include:

Omega-3 Fatty Acids

In 2002, the American Heart Association, using Federal survey data, estimated that 13 million Americans (or 6.9 percent of the U.S. population) suffer from CHD, which disproportionately affects older Americans.
The average age Americans experience a first heart attack is 65.8 for men and 70.4 for women. In 2000, the U.S. Food and Drug Administration recognized the efficacy of omega-3 fatty acids in dietary supplements for preventing CHD by issuing a qualified health claim.

The Lewin Group estimates potential five-year (2006-2010) savings in health care expenditures resulting from a reduction in the occurrence of CHD among the over age-65 population through daily intake of approximately 1,800 milligrams of omega-3 is $3.1 billion.

Approximately 384,303 hospitalizations and physician fees due to CHD could be avoided over the five-year period.

Lutein with Zeaxanthin

Visual impairment is one of the top four reasons for loss of independence. Age-related diseases of the eye are common (e.g., 35 percent of individuals aged 75 and older have AMD) and costly. For example, 18 percent of all hip fractures among seniors have been attributed to age-related vision loss. The transition to greater dependency, whether through getting more help at home or through moving to a nursing facility, places considerable financial burden on the older person, his or her family, and the health care system.

The Lewin Group estimates five-year (2006-2010) net savings from avoided transitions to dependency associated with a reduction in the relative risk of AMD through daily intake of 6-10 milligrams of lutein with zeaxanthin is $2.5 billion. Across the five year period, approximately 98,219 individuals could avoid the transition to dependence either in the community or a nursing facility that would accompany a loss of central vision resulting from advanced AMD.

"American consumers rely on dietary supplements to improve their overall health and well being, and this study represents a compelling body of evidence that supports what millions of Americans already know," said John Benninger, president-elect of DSEA. "We hope that The Lewin Group's most recent study will help further educate the public and policymakers that supplements are good for health, and good for health policy."

For more information about The Lewin Group's Health Impact Study, please visit http://www.supplementinfo.org.

Source: http://releases.usnewswire.com/GetRelease.asp?id=56082

• News - High levels of omega-6 from diet associated with more depression

Bethesda, MD ? A group of researchers from Israel has discovered that rats exhibiting the signs of depression have increased levels of the omega-6 fatty acid, arachidonic acid, in their brains.

The details of their findings appear in the June issue of the Journal of Lipid Research, an American Society for Biochemistry and Molecular Biology journal.

During recent years, omega-3 fatty acids have enjoyed increased popularity as numerous studies have shown that supplementing diets with fish oil (a natural source of this polyunsaturated fatty acid) does everything from reducing the risk of heart disease to preventing arthritis.

There is also evidence that depression may be associated with a dietary deficiency in omega-3 fatty acids. This "phospholipid hypothesis" of depression has been supported by research showing that omega-3 fatty acid concentration in the blood of depressed patients is lower than that in control patients.

"The "phospholipid hypothesis" of depression postulates that decreased omega-3 fatty acid intake, and hence, perhaps decreased brain omega-3 fatty acid content, could be responsible for the disease," explains Dr. Pnina Green of Tel Aviv University. "In humans, because of high dietary variability and the obvious inability to examine brain tissue, the theory is backed up mainly by indirect evidence. The availability of the Flinders Sensitive Line rat, an animal model of depression, overcomes both these obstacles."

In the Journal of Lipid Research study, Dr. Green in collaboration with Dr Gal Yadid of Bar-Ilan University, Ramat Gan, used the Flinders Sensitive Line rats to investigate the link between omega-3 fatty acids and depression. They examined the brains of the depressed rats and compared them with brains from normal rats. Surprisingly, they found that the main difference between the two types of rats was in omega-6 fatty acid levels and not omega-3 fatty acid levels.

Specifically, they discovered that brains from rats with depression had higher concentrations of arachidonic acid, a long-chain unsaturated metabolite of omega-6 fatty acid.

Arachidonic acid is found throughout the body and is essential for the proper functioning of almost every body organ, including the brain. It serves a wide variety of purposes, from being a purely structural element in phospholipids to being involved in signal transduction and being a substrate for a host of derivatives involved in second messenger function.

"The finding that in the depressive rats the omega-3 fatty acid levels were not decreased, but arachidonic acid was substantially increased as compared to controls is somewhat unexpected," admits Dr. Green. "But the finding lends itself nicely to the theory that increased omega-3 fatty acid intake may shift the balance between the two fatty acid families in the brain, since it has been demonstrated in animal studies that increased omega-3 fatty acid intake may result in decreased brain arachidonic acid."

Although far less attention has been paid to dietary requirements for omega-6 fatty acids, which can be found in most edible oils and meat, perhaps in the future depression may be controlled by increasing omega-3 fatty acid intake and decreasing omega-6 fatty acid intake.

Source: http://www.eurekalert.org/pub_releases/2005-05/asfb-slb052505.php

• News - Oxidized fats negatively impact health, preliminary report

Researchers studying the effects of fatty diets on puppies say their results could help further understanding of how these fats contribute to aging and development of human diseases such as atherosclerosis and cancer.

Scientists at Purdue University in the US fed one group of dogs a highly-oxidized lipid diet and another group with a moderate level of this fat type. Both had reduced growth, bone formation and immune function, said John Turek, Purdue professor of basic sciences.

"We know that eating diets high in oxidized fat contributes to atherosclerosis and other diseases in people," said Turek, "but we don't know the long-term effects of foods high in oxidized lipids fed during the growth stage. Will organ and tissue growth be compromised? Will children develop geriatric diseases at an earlier point in their lives?"

Results showing that dogs on a moderate oxidized fat diet also exhibited some of the same effects as those eating meals containing high oxidized lipids were unexpected, Turek said. This finding has major significance for studies on overall health in both people and animals, the researchers report in the January issue of The Journal of Nutritional Biochemistry.

They added that fats, oils and processed foods without added antioxidants can contain oxidized lipids. In addition, frying food adds more of this type of fat. With people eating more convenience and fast-food, often prepared by frying, the level of oxidized fat in the modern diet has escalated alarmingly in recent years.

The process that forms oxidized lipids also occurs in the body's metabolic processes. Free radicals, a component of lipid oxidation, damages proteins, other lipids, DNA and cells, thereby causing disease. This is why foods, such as fresh fruits and vegetables, which are low in oxidized lipids and high in antioxidants, are important, according to the team.

Though researchers have linked oxidized fat to several human diseases, most of the research was done in rodents. The Purdue team suggested that young, growing dogs might give a better picture of how oxidized lipids affect humans, especially children during critical stages of development and growth. In the early months of life, dogs grow rapidly, adding considerable bone and lean body mass, which is more comparable to humans in rapid growth phases, such as puberty.

The 24 dogs, all two months old, were divided into three groups. One group ate a low-oxidized fat diet, one a diet with a moderate level of oxidized fat, and one a high oxidized fat diet. They were all kept on their assigned feeding regimen for 16 weeks. Other than the oxidation level of the fat, their diets were identical and contained all the other nutrients necessary for a healthy dog.

In the puppies, researchers found that those consuming highly oxidized fat gained less weight and had less body fat than those that ate moderate- and low-oxidized fat diets. The coonhounds on the diet high in oxidized fat also had decreased immune function and less vitamin E, an antioxidant that helps counteract the effects of free radicals. In addition, bone formation rate was reduced.

"Our study shows the need to control the amount of oxidized fats in food for both humans and companion animals so that we can ensure proper growth and optimum health," Turek said.

The oxidized lipid research is one of the ongoing projects by members of the Center for Enhancing Foods to Protect Health, a collaboration between Purdue and the Indiana University School of Medicine. The Iams Company Research and Development Fund funded the research.

Source: http://www.nutraingredients.com/news/news.asp?id=6230

• News - When fats are out of whack, our health can suffer

By Susan Bowerman, Special to The Times
January 8, 2007

With each year, the nutritional story of fat seems to become more complicated.

It used to be fairly simple: Saturated fats were the bad guys, polyunsaturated fats were the good guys. Then came the trans fat revelation.

Here's another head-scratching twist: an ideal ratio of fats. Many nutritionists are concerned that our consumption of two kinds of polyunsaturated fatty acids - the omega-3 and omega-6 fats - is way out of balance these days and that our health may be paying the price.

Neither one is "bad" - in fact, both linoleic acid (an omega-6 fat) and alpha-linolenic acid (an omega-3 fat) are termed essential - you need to eat them because your body can't manufacture them. Though needed only in small amounts, they serve important functions as components of cell membranes, and they support healthful brain function, vision and growth.

But balance is important. When omega-6 fatty acids are metabolized, substances called eicosanoids are produced - chemical messengers that promote inflammation and can affect virtually every system in the body. In acute injury or illness, pro-inflammatory eicosanoids are a necessary signal to the body to start the healing process.

Omega-3 fats result in the production of eicosanoids too, but these tend to have opposing, anti-inflammatory effects.

Trouble comes when an abundance of omega-6 compared with omega-3 is available from the diet, leading to the production of too many pro-inflammatory eicosanoids - and a state of chronic, low-grade inflammation. Left unchecked, damage can occur to DNA, organs and tissues, contributing to common ailments such as heart disease and cancer.

And that is exactly what has been happening with our modern-day diet. It has been estimated that during our long evolutionary history, the plant-rich diet of ancient humans provided a healthful 1 to 1 ratio of these two fatty acids. But our food supply has changed so much in the last 150 years or so that it's estimated we now eat 14 to 16 times as many omega-6 as omega-3 fats, throwing the ideal balance of 1 to 1 well out of whack. Nowadays, our main food sources of omega-3 fats are fish, with smaller amounts coming from walnuts, fruits, vegetables and flaxseed. We eat too few of these and too many fried foods, chips, dressings, spreads and sweets made primarily with omega-6-rich corn oil.

Humans are not the only ones consuming too many of these pro-inflammatory fatty acids. Cattle are natural herbivores that prefer grazing on omega-3 rich grasses. But they are fattened for the table on corn - a food they wouldn't normally eat - which ups the omega-6 fatty acids in the steak on your plate. (Grass-fed beef has an omega-6-omega-3 ratio of about 2 to 1 versus at least 4 to 1 for corn-fed beef.)

Although wild fish eat algae and other fish - both excellent sources of omega-3 fatty acids - most farmed salmon are fed salmon-chow rich in omega-6. So although farmed salmon is fattier than its ocean-caught counterpart, it carries a lot more omega-6 in its spare tire.

Chickens eating a natural diet of greens and insects produce eggs with more omega-3 fats than commercially raised birds fed corn and soy.

In spite of these modern-day challenges, you can adjust your omega-6-omega-3 ratio. To up your intake of omega-3 fats, try to eat at least three fish meals a week. Canned salmon, for example, is ocean-caught and is an inexpensive and convenient way to eat healthful omega-3 fats. If you don't like fish or can't eat it often enough, ask your healthcare provider if you should consider a fish oil supplement. If you eat red meat, try lean cuts of grass-fed beef.

Fill your plate with fresh fruits and vegetables, which provide a naturally healthful balance of fatty acids. Toss nuts into a salad for flavor, or dress it lightly with lemon and walnut oil. Eat berries, kiwi and pomegranate to get the beneficial balance of fats in their edible seeds.

The food industry has jumped on the omega-3 bandwagon, pumping a host of omega-3-fortified food products into the marketplace. Though this could, theoretically, help tip the balance of fats a bit more favorably, consider what else you are consuming along with the healthful fat. That omega-3-laced ice cream or margarine still has calories and lacks a host of nutrients that are contained in foods naturally rich in omega-3.

Most importantly, aim to reduce your overall fat intake from fried foods, sauces, dressings and baked goods which are usually rich in omega-6 fats. In doing so, you'll save calories - which you can spend more wisely on more healthful fare and improve the overall quality of your diet.

Susan Bowerman is a registered dietitian and assistant director of the UCLA Center for Human Nutrition.

Source: http://www.latimes.com/features/health/la-he-omegas8jan08,1,6576784.story?coll=la-headlines-health&ctrack=1&cset=true

• Scientists suggest that diet is the source of fats circulating in the body

Visioli F, Crawford MA, Cunnane S, et al. Lipid transport, dietary fats, and endogenous lipid synthesis: hypotheses on saturation and competition processes. Nutr Health, 2006;18(2):127-132.

Plasma lipid concentrations are the net result of the balance between two opposite processes: the loading, i.e. the entry of new lipids into the plasma compartment through the ingestion (diet) and/or endogenous synthesis, and the unloading, i.e. energy utilization, incorporation into cell membranes, and storage.

Even though many fatty acids are thought to be synthesized in the body, it appears as nearly all circulating fatty acids are, in fact, derived from the diet.

In view of the wide dietary availabilty of such nutrients, the need to conserve energy likely minimizes endogenous synthesis. Consequently, the possibility exists to alter circulating the profile of fatty acids, including the "non essential" ones by dietary manipulations.

In turn, a theory on the dietary vs endogenous contribution to circulating fatty acids, including those known as non-essential, is discussed based on critical interpretation of original data.

• Researchers suggest that oxidized fish oils may hinder benefit

Turner R, McLean CH, Silvers KM. Are the health benefits of fish oils limited by products of oxidation? Nutrition Research Reviews, 2006;19:53-62.

Human clinical trials have shown that fish oils reduce the risk of a variety of disorders including CVD. Despite this, results have been inconsistent.

Fish oils are easily oxidised and some fish oils contain higher than recommended levels of oxidised products, but their effects have not been investigated. Recent evidence indicates that dietary oxidised fats can contribute to the development of atherosclerosis and thrombosis.

This review summarizes findings from cellular, animal and human trials that have examined the effects of oxidized lipids and their potential to affect health outcomes, and proposes that oxidized products in fish oils may attenuate their beneficial effects. More research is required to determine the magnitude of negative effects on fish oil on health outcomes in clinical trials.

• Fish oil may help you live longer

Muthukumar A, Avula CP, et al. Life span is prolonged in food-restricted autoimmune-prone (NZB x NZW)F(1) mice fed a diet enriched with (n-3) fatty acids. Nutr., 2001;131(10):2753-2760.

Moderate food and/or energy (calorie) restriction delays age-related immune dysfunction and prolongs life span in multiple animal models. The amount and type of dietary fatty acids can also profoundly affect life span.

Marine-derived fish oils contain (n-3) fatty acids, which have potent anti-inflammatory properties. We therefore examined the influence of food restriction (40% overall reduction in intake of all dietary components) combined with substitution of fish oil for corn oil in a factorial design. Autoimmune-prone (NZB x NZW) F(1) (B/W) mice, which develop fatal autoimmune renal disease, were used.

The food-restricted/fish oil diet maximally extended median life span to 645 d (vs. 494 d for the food-restricted corn oil diet).

Similarly, fish oil prolonged life span in the ad libitum-fed mice to 345 d (vs. 242 for the ad libitum/corn oil diet). Increased life span was partially associated with decreased body weight, blunting renal proinflammatory cytokine (interferon-gamma, interleukins-10 and -12 and tumor necrosis factor-alpha) levels and lower nuclear factor-kappaB (NF-kappaB). Reductions in NF-kappaB were preceded by enhanced superoxide dismutase, catalase and glutathione peroxidase activities.

These findings demonstrate the profound additive effects of food restriction and (n-3) fatty acids in prolonging life span in B/W mice. These observations may have additional implications in the management of obesity, diabetes, cancer and/or the aging process.

• More omega-3 and regular fish consumption included in new national recommendations for children

AHA Committee. Gidding SS, Dennison BA, Birch LL, et al. Dietary Recommendations for Children and Adolescents: A Guide for Practitioners. Pediatrics, 2006 ;117(2):544-559

American Heart Association (AHA) Pediatric Dietary Strategies for Individuals over 2 Years of age:

RECOMMENDATIONS to All Patients and Families:

Balance dietary calories with physical activity to maintain normal growth

60 min of moderate to vigorous play or physical activity daily

Eat vegetables and fruits daily, limit juice intake

Use vegetable oils and soft margarines low in saturated fat and trans fatty acids instead of butter or most other animal fats in the diet

Eat whole-grain breads and cereals rather than refined-grain products

Reduce the intake of sugar-sweetened beverages and foods

Use nonfat (skim) or low-fat milk and dairy products daily

Eat more fish, especially oily fish, broiled or baked

Reduce salt intake, including salt from processed foods

TIPS FOR PARENTS to Implement AHA Pediatric Dietary Guidelines

Reduce added sugars, including sugar-sweetened drinks and juices

Use canola, soybean, corn oil, safflower oil, or other unsaturated oils in place of solid fats during food preparation

Use recommended portion sizes on food labels when preparing and serving food

Use fresh, frozen, and canned vegetables and fruits and serve at every meal; be careful with added sauces and sugar

Introduce and regularly serve fish as an entre

Remove the skin from poultry before eating

Use only lean cuts of meat and reduced-fat meat products

Limit high-calorie sauces such as Alfredo, cream sauces, cheese sauces, and hollandaise

Eat whole-grain breads and cereals rather than refined products; read labels and ensure that "whole grain" is the first ingredient on the food label of these products

Eat more legumes (beans) and tofu in place of meat for some entres

Breads, breakfast cereals, and prepared foods, including soups, may be high in salt and/or sugar; read food labels for content and choose high-fiber, low-salt/low-sugar alternatives

• Fish oil better than flax at improving omega-3 levels in adults with attention deficits

Young GS, Conquer JA, and Thomas R. Effect of randomized supplementation with high dose olive, flax or fish oil on serum phospholipid fatty acid levels in adults with attention deficit hyperactivity disorder. Reprod Nutr Dev, 2005; 45(5): 549-558.

Dietary intake of omega-3 fatty acids has been positively correlated with cardiovascular and neuropsychiatric health in several studies.

The high seafood intake by the Japanese and Greenland Inuit has resulted in low ratios of the omega-6 fatty acid arachidonic acid (AA, 20:4n-6) to eicosapentaenoic acid (EPA, 20:5n-3), with the Japanese showing AA:EPA ratios of approximately 1.7 and the Greenland Eskimos showing ratios of approximately 0.14.

It was the objective of this study to determine the effect of supplementation with high doses (60 g) of flax and fish oils on the blood phospholipid (PL) fatty acid status, and AA/EPA ratio of individuals with Attention Deficit Hyperactivity Disorder (ADHD), commonly associated with decreased blood omega-3 fatty acid levels.

Thirty adults with ADHD were randomized to 12 weeks of supplementation with olive oil (< 1% omega-3 fatty acids), flax oil (source of alpha-linolenic acid; 18:3n-3; alpha-LNA) or fish oil (source of EPA and docosahexaenoic acid; 22:6n-3; DHA).

Serum PL fatty acid levels were determined at baseline and at 12 weeks. Flax oil supplementation resulted in an increase in alpha-LNA and a slight decrease in the ratio of AA/EPA, while fish oil supplementation resulted in increases in EPA, DHA and total omega-3 fatty acids and a decrease in the AA/EPA ratio to values seen in the Japanese population.

These data suggest that in order to increase levels of EPA and DHA in adults with ADHD, and decrease the AA/EPA ratio to levels seen in high fish consuming populations, high dose fish oil may be preferable to high dose flax oil.

Future study is warranted to determine whether correction of low levels of long-chain omega-3 fatty acids is of therapeutic benefit in this population.

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