The standard American diet is low in Omega-3 fatty acids, so it’s possible to suffer an Omega-3 deficiency if you’re not careful. Here’s how to recognize one
Are you suffering from an omega-3 deficiency? It’s possible. The human body doesn’t create omega-3 on its own, expecting you to acquire it from the environment. This can be tough nowadays; although most Americans get plenty to eat, we don’t always get enough of the right things to eat.
Fish and flaxseed, for example. And unless you’re an Inuit, you probably have few opportunities to get up close and personal with another top source of omega-3, seal meat. Most of us wouldn’t eat it anyhow — much less take seal oil — for ethical reasons.
Krill oil is more acceptable, but most of us would rather leave krill for the whales.
EFAs
Despite the fact that our bodies don’t create Omega-3 and the related Omega-6 fatty acids, they’re absolutely essential to good health. It’s no surprise, then, that the cognoscenti refer to them as “essential fatty acids,” or EFAs.
This “sorry, not my job” attitude on the part of the human body was fine when we were all hunter-gatherers 10,000 or 15,000 years ago and ate EFA-rich foods regularly, but it kind of leaves us in the lurch when the hardest we work to get our food is to visit the drive-thru at Wendy’s or head for the local deli.
So you may not be getting enough EFAs, plain and simple.
The Symptoms
Common EFA deficiency symptoms are also common to other ailments, so they may be hard to pick out from the background noise. But take notice if you suffer from a cluster of the following:
Brittle nails
“Chicken skin,” tiny, rough bumps usually on the backs of your arms
Dandruff
Dry skin
Dry hair
Eczema
Hair loss
Immune system issues
Severe menstrual cramps
Pre-menstrual breast tenderness
Poor blood circulation
Poor memory
Reproductive/fertility impairment
We tend to get plenty of omega-6 via vegetable seed oils (corn, sunflower, safflower, etc.). It’s the O-3 you really need to watch for.
Words of Wisdom
If you suspect you’re not getting enough omega-3 (or EFAs in general), don’t “let it be.” Consult your doctor and see what they have to say. Meanwhile, it can’t hurt to eat more O-3 rich foods like flaxseed, walnuts, canola oil, soybeans, and cold-water fish: mackerel, salmon, tuna, etc. Any fish, actually, is a great idea.
Another simple way to increase your omega-3 consumption is to take dietary supplements. Fish oil capsules are the old standby, easily found in any health-food store or supermarket. You can also try the aforementioned krill oil, seal oil, or a relative newcomer, clary seed oil.
Whatever you do, don’t ignore the problem. O-3 is essential for heart health, brain health, and controlling inflammation, so an omega-3 deficiency is nothing to sneeze at.