#83 – Invoice Harris, Ph.D.: Omega-Three fatty acids

On this episode, Invoice Harris, Ph.D. in human vitamin and skilled on omega-Three fatty acids, units the desk by clearly defining the households of fatty acids (saturated, monounsaturated, polyunsaturated) earlier than diving into the present panorama of polyunsaturated fats (omega-6 and omega-3) with a selected deal with EPA and DHA (the 2 most important parts of fish oil dietary supplements). Invoice offers a historic overview, updates us on the newest science associated to the well being advantages, and offers loads of insights as to how we must always take into consideration rising our EPA and DHA consumption.

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We talk about:

• Invoice’s lengthy historical past of learning fatty acids [6:30];
• Defining the fatty acids—SFA, MUFA, PUFA, omega-3, omega-6, and extra [9:45];
• What’s the significance of fatty acids? Why ought to we care? [19:45];
• Historical past of fats phobia, saturated fats, and does PUFA cut back ldl cholesterol? [23:45];
• Breaking down the conversion means of omega-6 and omega-Three fatty acids together with how we get to EPA and DHA [28:00]; 
• Takeaway from Invoice’s 1980 examine how salmon oil affected ldl cholesterol and triglyceride ranges [36:15];
• Historical past of our understanding of omega-Three and its impact on LDL ldl cholesterol [45:00];
• Prescribed fish oil medicine vs. OTC dietary supplements—Variations and beneficial manufacturers [52:00];
• Well being advantages of EPA [57:45];
• Potential advantages of ALA and the way it compares to taking EPA and DHA straight [1:12:45];
• Well being advantages of DHA [1:17:15];
• Cell membrane omega-Three index—What’s it, the function of genetics, how one can enhance it, and a beneficial goal [1:19:00];
• Is EPA or DHA neuroprotective? Can it assist with despair? [1:23:30];
• Really useful fish to eat for EPA and DHA – Any mercury issues? [1:25:45];
• Can omega-Three mitigate dangers related to smoking? [1:29:15];
• The issue with the omega-6 to omega-Three ratio [1:30:00];
• The issue with labeling any form of fatty acid as “dangerous” [1:36:00];
• Why rising EPA and DHA consumption issues greater than decreasing omega-6 consumption [1:38:00];
• Vital takeaway from the VITAL examine [1:46:30];
• Significance of testing your omega-Three index [1:53:00];
• Thrilling examine popping out quickly, and why it’s good to take your fish oil with meals [1:57:15]; and
• Extra.

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Invoice’s lengthy historical past of learning fatty acids [6:30]

• Received a PhD in vitamin in 1978
• In post-doc, labored for Bill Connor in Portland, Oregon 
• First task was to determine what the impact is of salmon oil on levels of cholesterol
• Did a metabolic ward examine within the late 70s
• Fed folks large quantities of salmon steaks plus salmon oil (~25 grams of EPA/DHA per day)
• Lasted 28 days
• Discovered that the salmon oil did decrease ldl cholesterol relative to the saturated fats eating regimen 
• It was about the identical decreasing as we noticed with the vegetable oil eating regimen
• The factor that was distinctive about salmon oil was that it lowered triglyceride ranges
• Published these results in 1980
• Round that very same time, Hans Olaf Bang and Jorn Dyerberg printed a sequence of Greenland Eskimo studies which have been turning into well-known

“And so we began chasing omega-Three results on lipids and platelet operate and every kind of different issues, and so I’ve simply been in a position to stick with it. I’ve had 5 grants from the NIH to check omega-Three associated questions. It’s been a area that’s continued to be fascinating and ups and downs, however enriching, and as you stated, it’s complicated proper now. It’s been complicated for many of its historical past.”

 

Defining the fatty acids—SFA, MUFA, PUFA, omega-3, omega-6, and extra [9:45]

Fats is without doubt one of the 5 macronutrients

1. Fat
2. Proteins
3. Carbohydrates
4. Ketones
5. Alcohol

Fat come in numerous chemical kinds:

• Saturated fats
• Monounsaturated fats
• Polyunsaturated fats
  • PUFA is then divided additional
    • Omega-3
    • Omega-6
    • Omega-9
    • And extra.

Saturated fatty acid (SFA)

• SFA are a protracted single chain of carbon atoms all hooked collectively (single bonds)
• In chemistry, you possibly can have single bonds, you possibly can have double bonds, you possibly can have triple bonds
• The overwhelming majority of fatty acids in butter, for instance, have lengthy single chain
• Stable at room temperature: The only solution to detect the saturated fats is at regular room temperature, they’re stable

Determine 1. Saturated fatty acid. 

Monounsaturated fatty acids (MUFA)

• These have the identical lengthy carbon chain as…

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