Back to Back Issues Page
Healthy Food Lover's Newsletter, Issue #18 -- The Omega Family
August 18, 2013
Hello Healthy Food Lovers,

The Omega Family

The Omega family consists of fatty acids that are essential to the well being of your Body and Mind.

The Omega fatty acids family consists of Omega 3 fatty acids, Omega 6 fatty acids, and Omega 9 fatty acids. Unfortunately, thru the decades there has been a huge decline in Omega 3's and an excess of Omega 6's - not to mention the wrong kind of Omega 6.

This imbalance may be connected to:

  • Obesity
  • Depression
  • Violence
  • Hyperactivity
  • Learning Disorders

And the right balance could alleviate all of these problems!

In more ancient times or even just a few decades ago, we consumed a more balanced ratio of Omega 3's to Omega 6's, but that has all changed with the "fast food" revolution.

Omega 3 and Omega 6 are considered to be Essential Fatty Acids because your body cannot make them and you will need to consume a certain amount everyday.

Why You Need Essential Fatty Acids

  • Produces Steroids
  • Primary Energy Source for Your Heart Hormones
  • Regulates Pressure in Your Eyes, Joints, and Blood Vessels
  • Regulates Your Smooth Muscles
  • Regulates "Inflow" and "Outflow" of Substances
  • Regulates Your Bodily Secretions
  • Dilates and Constricts Your Blood Vessels
  • Transports Oxygen from Your Red Blood Cells into Your Tissues
  • Mediates Immune Response
  • Prevents Allergic Reactions
  • Keeps Saturated Fats Mobile in Your Blood Stream
  • Prevents Blood Cells from Clumping Together
  • Regulates Nerve Transmission and Communication
  • Required for Every Cell in Your Body

Omega 6 Fatty Acids

Omega 6 fatty acids are a polyunsaturated fat and are essential fatty acids which means that it needs to come from your diet.

This Essential Fatty Acid includes linoleic acid (LA for short) and its derivatives. When LA is metabolized, it is converted into GLA which is converted into DGLA and then it is converted into hormone like substances such as AA.

Omega 6 Fatty Acids tend to:

  • Increase Inflammation
  • Increase Blood Clotting
  • Increase Rapid or Excessive Cell Growth

Excess amounts of LA and AA are what promotes inflammation. Inflammatory issues include Asthma, many Cancers, Coronary Heart Disease, Auto-immune problems, and Neuro or Brain diseases.

DGLA can also produce an "anti-inflammatory" type of hormone which competes with AA to help prevent inflammation. However, adequate amounts of Omega 3's are needed for that type of conversion to happen.

You might want to re-read that again as it is a bit hybolical.

Bottom line is another pathway is followed when there is a balance between the Omega 3's and the Omega 6's which helps to produce the anti-inflammatory type of hormones instead of the inflammatory ones.

Omega 6 fatty acids are usually found in abundance in our modern food supply. However, it is often the "Wrong" kind of omega 6 or LA and is therefore not even converted into GLA.

The conversion of LA into GLA requires the oils to be unprocessed and unheated.

Anything that has undergone "normal" heating or hydrogenation like in margarine will change the fat into a trans fat form and the conversion of LA to GLA will be inhibited.

Stress, Sugar, Alcohol, Toxins, and Medications can interfere with the conversion of LA into GLA as well.

Certain oils already contain GLA such as Evening Primrose, Black Currant Oil, and Borage Oil.

Most people are getting way too much "Bad" Omega 6 primarily because of using "cooking oils" and eating too many processed foods.

Omega 9 Fatty Acids

Omega 9 fatty acids are from a family of monounsaturated fats and are not considered to be essential fatty acids.

Omega 9 fatty acids can be produced from unsaturated fat in your body and that is why they are not considered to be an essential fatty acid.

You can find this fatty acid in abundance in foods such as macadamia nuts, avocado, sunflower oil, and olive oil. Omega 9's are usually abundant in nature and they are not really considered to be in short supply.

Omega 9 has been shown to increase HDL (good cholesterol) and decrease LDL (bad cholesterol). It also seems to help prevent plague buildup in the body.

Omega 3 Fatty Acids

Omega 3 fatty acids are a polyunsaturated fat and are essential fatty acids which means it needs to come from your diet.

This Essential Fatty Acid includes alpha linolenic acid (ALA for short) and its derivatives. When ALA is metabolized, it is converted into EPA and then into hormone like substances such as DHA. Omega 3 fatty acids are the building blocks for hormones that control the immune system, blood clotting, and cell growth.

Omega 3's are involved with:

  • Reducing Blood Clotting
  • Reducing Inflammation
  • Forming Cell Membranes
  • Nerve Cell Development
  • Maintaining Healthy Cholesterol Levels
  • Reducing Blood Pressure
  • Prevention of Menstrual Syndrome
  • Bone & Tooth Health
  • Circulation & Oxygen Uptake
  • Required for Your Organs to Function Properly

The process of converting ALA into its derivatives is dependent on your body having all of the required nutrients for this conversion to take place.

Vitamin B3, B6, C, Magnesium and Zinc will be needed for this process to happen.

The lack of dietary intake of omega 3's (as well as its conversion) and excessive intake of omega 6 is believed to be the reason behind many health disorders.

Symptoms of Omega 3 Deficiency

  • Decreased Memory
  • Decreased Mental Abilities
  • Learning Disorders like ADHD
  • Hyperactivity & Mood Swings
  • Poor Vision & Poor Circulation
  • Tendency to Form Blood Clots
  • Increased "Bad" Cholesterol
  • Increased Allergies
  • Irregular Heart Beat
  • Tingling Sensation of Nerves
  • Itchiness in Front of Lower Legs
  • Bumpy Skin & Dry Eyes
  • Impaired Cell Membrane Function
  • Insulin Resistance
  • Dry Hair and Brittle Nails
  • Diminished Immune System Function
  • Fatigue and Irritability
  • Poor Wound Healing & Tissue Inflammation
  • Growth Retardation in Infants & Children

Keeping the "Correct" Balance

The ratio of Omega 6 to Omega 3 should be "2 to 1" or "4 to 1". In a typical diet you will find a ratio between "10 to 1" and "20 to 1" in favor of omega 6 fatty acids.

Both families of hormones that is Omega 6 and Omega 3 must be in the proper balance to maintain optimal health.

Our diets typically lack ALA and whatever ALA we do get is not readily converted into EPA or DHA because we are lacking in the nutrients necessary to make this conversion.

Therefore, eating seafoods rich in EPA and DHA will be much more effective as Fish are much more capable of converting ALA into EPA and DHA than humans.

Omega 3 Fatty Acids video

Also, eating more foods on the "Favorable" list and less foods on the "Unfavorable" list should help you to keep the "Correct" balance. The favorable list includes foods that do not exceed a 4 to 1 ratio of omega 6 to omega 3's.

Favorable Food List

Fruits: Strawberries, Blueberries, Raspberries, Blackberries, Cherries, Cantaloupe, Papaya, Lemons w/peel, Oranges, Bananas, Prunes, Mango, Tangerine, Honeydew Melon, Grapes, Grapefruit, Limes, Sweet Red Pepper

Vegetables: Kale, Spinach, Collard Greens, Romaine Lettuce, Watercress, Arugula, Pumpkin, Potatoes, Taro, Zucchini, Broccoli, Chinese Cabbage, Brussel Sprouts, Onions, Green Beans, Artichokes, Seaweed, Kalamata Olives

Nuts & Seeds: Walnuts, Coconut Flour, Flax Seeds, Chia or Mila Seeds

Grains or Pseudo Grains: Spelt, Quinoa

Legumes: Kidney Beans, White Beans, Lentils

Seafood: Tuna, Salmon, Anchovie, Sardines, Herring, Mackerel, Cod, Oysters, Swordfish, Eel, Clams, Squid, Fish Eggs, Octopus, Crab, Almost all Seafood

Animal Foods: Grass Fed Meats, Bison, Game Meat, Grass Fed Dairy Products, Beef Salami, Goat Milk, Sheep Milk, Free Range or Pastured Eggs

Misc: Basil, Thyme, Mint (Spearmint), Oregano, Tapioca, Arrowroot

Unfavorable Food List

Fruits: Tomatoes, Avocados, Cucumber w/peel, Watermelon, Nectarines, Pears, Peaches, Figs, Apricots, Apples

Vegetables: "Regular" Cabbage, Carrots, Sweet Potatoes, Yams, Celery, Asparagus, Garlic, Crimini Mushrooms, Portabella Mushrooms, White Mushrooms, Green Olives

Nuts & Seeds: Almost all Nuts and Seeds

Grains or Psuedo Grains: Buckwheat, Millet, Wheat, Rice, Oats, Barley, Corn

Legumes: Soybeans, Cashews, Peanuts, Garbanzo Beans, Adzuki Beans

Seafood: Farm Raised Fish

Animal Foods: Pork, Chicken, Factory Farmed Beef & Dairy, Turkey, Duck, Quail Eggs, Conventional Eggs

Misc: Cocoa Powder, Dark Chocolate, White Chocolate, Pepper, Olive Oil, Lard, Chicken Stock, Soybean Oil, Cottonseed or Vegetable Oils, Safflower Oil, Sunflower Oil, Corn Oil, Peanut Oil

Omega 6 to Omega 3 Ratio

  • Walnuts 4 to 1 Omega 3
  • Lentils 4 to 1 Omega 3
  • Macadamia Nuts 6 to 1 Omega 3
  • Soybeans 8 to 1 Omega 3
  • Olive Oil 12 to 1 Omega 3
  • Buckwheat 12 to 1 Omega 3
  • Avocado 15 to 1 Omega 3
  • Wheat 19 to 1 Omega 3
  • Pecans 21 to 1 Omega 3
  • Rice 22 to 1 Omega 3
  • Oats 22 to 1 Omega 3
  • Chickpeas 26 to 1 Omega 3
  • Almond Butter 28 to 1 Omega 3
  • Corn 32 to 1 Omega 3
  • Sesame Seeds 57 to 1 Omega 3
  • Hazelnuts 90 to 1 Omega 3
  • Cashews 125 to 1 Omega 3
  • Peanut Butter 182 to 1 Omega 3
  • Sunflower Seeds 457 to 1 Omega 3
  • Brazil Nuts 1144 to 1 Omega 3

"Better" Omega 3 to Omega 6 Ratio

  • White Beans 1 to 1 Omega 6
  • Kidney Beans 2 to 1Omega 6
  • Flax Seeds 3 to 1 Omega 6
  • Chia Seeds 3 to 1 Omega 6
  • Papaya (Non-GMO) 4 to 1 Omega 6
  • Fresh Basil 4 to 1 Omega 6
  • Spinach 5 to 1 Omega 6
  • Wild Atlantic Salmon (Raw) 12 to 1 Omega 6
  • Shrimp 16 to 1 Omega 6
  • Octopus 18 to 1 Omega 6
  • Halibut 18 to 1 Omega 6
  • Wakame Seaweed 19 to 1 Omega 6
  • Chinook Salmon (Raw) 19 to 1 Omega 6
  • Pacific Oysters (Raw) 23 to 1 Omega 6
  • Tuna 31 to 1 Omega 6
  • Atlantic Cod (Raw) 39 to 1 Omega 6
  • Crab 61 to 1 Omega 6
  • Caviar (Black & Red) 84 to 1 Omega 6

As you can see, it is Seafood that has the most powerful amounts of Omega 3 to Omega 6.

The Omega "God" Family

Omega means "end of" and is the last of any series. Just as in the Omega Family of fatty acids - you have the good and the bad - the anti-inflammatory and the inflammatory.

You too will you find this in the Omega "God" Family. There is the "Good" and the "Bad" - the "Anti-inflammatory" and the "Inflammatory".

Most people do not know our "True" history and the "Ones" that belong to the "God" family except for the well known ones like Jesus.

A lot of movies are made about the "God" family. Although, Hollywood has a way of twisting the names and facts.

Well a lot of the members of this family has returned and it is time to understand who is who.

The Mummy Returns

Speaking of Inflammation! These are some of the highlights of "The Mummy Series" and there are a lot of "Clues" that this video is eluding to......The Mummy Returns

Hollywood has "of course" twisted the names and characters in this movie.

The Mummy is about Amenhotep IV, who was a Pharaoh of the 18th Dynasty of Egypt. He was married to Nefertiti and they had 6 daughters and the one featured in this movie was named Ankhesenamun.

Anyway, he basically changed society and religion to suit his own agenda, changed his name to Akhenaten, and had a "Big" falling out with the people of Egypt as well as parts of his family - namely his wife.

And if it is true that you basically have the same facial features of your previous life - tell me who this man reminds you of........Amenhotep IV aka Akhenaten

Let me give you a clue - Who's your President?

Yes, he's Back!!! And he is married to his mother from that lifetime - Queen Tiye

Talk about Mommy Issues!!!

Chi-Rho Symbol

And now for the Omega 3 side of the Family..........

The Sacred Cross Chi-Rho "XP" - is the oldest known monogram or symbol of Christ. It looks like an elongated Capital "P" marked with an "X" on the straight part of the letter.

Chi-Rho meaning

Isn't it interesting that "Cairo" (Capital of Egypt) is the symbol for Christ? It has to do with Osiris who was a "Big Time" figure or "Deity" in Ancient Egypt.

Osiris is identified as the "God of the Afterlife". Also, Osiris the "Sun God of Egypt" was reverenced as Chrestos.

Osiris = Chrestos = Christ

You didn't think Jesus just lived only one "Big" life now did you? And the answer is "Of Course Not"!

And the "Real" cross "XP" holds the "Ultimate" secret.....

That it is the symbol for the Star of David.

The Chi-Rho symbol with Alpha and Omega (which stands for the Beginning & the End) are part of Solomon's Key.

Omega Fatty Acids - Tips

High heat, light or oxygen destroys Essential Fatty Acids (EFAs for short). Low temperature cooking and even dehydrating foods will help to preserve EFAs.

Also, try to avoid cooking your foods at high temperatures for too long.

When purchasing oils that contain omega fatty acids, buy cold-pressed or raw oils. Also, buy oils that come in dark colored glass to help keep out the light.

Make your own salad dressing using cold-pressed olive oil or macadamia nut oil instead of using oils that have been processed at high temperatures such as canola, soybean, vegetable oils, etc. - they are way too high in trans fatty omega 6's.

I would just "ditch" all trans fatty omega 6 oils right into the trash and start asking all restaurants to do the same.

Eating a handful of low temperature nuts, a tablespoon of cold-pressed olive oil, a little cold-pressed flax seed oil, and Sushi featuring cold water fish should give you a good supply of the omega fatty acids.

Also, eating more Mediterranean type of foods or even adopting a more Greek or Japanese type of diet should ensure a good balance of Omega 3's to Omega 6's in your body.

Choose Wisely,

Kathryn

Back to Back Issues Page