The Power of Healthy Fats: Omega-3 and Its Effects on Our Body

In this article, we will discuss what are the healthy fats, what are Omega-3, Omega-6 and Omega-9, and what are their benefits. In addition, we will provide extensive information about natural healthy oils and trans fats, butter, PGE1 PGE2 PGE3 …

In the old food pyramid, grains, bread, rice, and pasta were placed at the bottom. It was recommended to consume bread 6-7 times a day. Fruits were suggested 2-4 times, vegetables 3-5 times, and meat and eggs twice a day. At the very top were fats, meaning almost no fats were recommended! After years of following this pyramid, research revealed that the cause of rising obesity, chronic diseases, and cancer linked to obesity was the lack of fats in the body!

In fact, in the 1950s, Dr. Johanna Budwig demonstrated that she could treat cancer and heart disease with flaxseed oil. Dr. Budwig was a highly respected chemist and long-time health advisor to the German government. She gave numerous conferences in Switzerland and France on this subject. Unfortunately, the margarine industry later intervened! She was nominated for the Nobel Prize 9-10 times, but a famous margarine company at the time obstructed her recognition.

OMEGA-3 HEALS AND BEAUTIFIES!

We still frequently hear the phrase: “Animal fats are harmful, avoid them.”
But is there any truth to this, or is it just a deception?

Eskimos living in Greenland consume whale fat. Their entire diet revolves around whale fat, which is an animal fat. Despite this, they don’t suffer from heart disease, strokes, memory loss, or Alzheimer’s. Whales are mammals, and therefore high in Omega-3. They also have a lot of saturated fats. Studies confirm that in societies that consume a lot of fish, these diseases are rare. The world is now turning toward Omega-3. The renowned cardiologist Prof. Dr. Cem’i Demiroğlu used Omega-3 in the 1970s to prevent heart disease, when these studies were just emerging. Prof. Demiroğlu was one of the first scientists to conduct research in this field.

What are the benefits of Omega-3 fats?

Omega-3 fats help prevent degenerative chronic diseases and aging in later years. Their primary role is to form and maintain the proper function of all cell membranes in our bodies. These fats strengthen cell membranes and protect them from damage due to external factors. They ensure the flexibility and strength of cell membranes, preventing cells from wearing out and breaking down too quickly.

Which diseases does Omega-3 reduce the risk of?

Omega-3s help us be born healthy, grow, reproduce, and live a long life. The ratio of Omega-3 to Omega-6 in cell membranes should be around 1:4. When this ratio is achieved, the body remains healthy.

Natural, unrefined Omega-3 fats are beneficial against the following diseases:

•  Prevent weight gain and obesity, and speed up weight loss.
•  Prevent insulin and leptin resistance, and reverse existing resistance.
•  Prevent type-2 diabetes and facilitate its treatment.
•  Regulate blood lipids and normalize their levels.
• Thin the blood like aspirin, but without causing stomach or intestinal bleeding.
• Prevent atherosclerosis, hypertension, heart blockages, heart attacks, and strokes.
• Prevent heart failure.
• Have been shown to prevent sudden death.
• Reduce joint pain, swelling, and stiffness, and the body aches commonly seen in old age.
• Alleviate symptoms and pain associated with rheumatoid arthritis.
• Prevent fibromyalgia and relieve its pain.
• Prevent optic nerve atrophy and macular degeneration.
• Prevent fibrocystic breast disease.
• Prevent polycystic ovary syndrome.
• Reduce premenstrual symptoms, make conception easier, and improve low sperm count.
• Strengthen the immune system and increase resistance to diseases caused by bacteria and viruses.
• Prevent allergies.
• Prevent depression, schizophrenia, and postpartum depression.
• Prevent psoriasis.
• Protect against breast and colon cancer.
• When consumed properly, healthy fats can prevent or slow the progression of chronic degenerative diseases associated with aging.

The benefits of Omega-3 fats are supported by numerous comprehensive scientific studies, which is why we call them “life-saving, healing fats.”

How much Omega-3 should be consumed?

It should be consumed daily, either through food or as a dietary supplement. 1-3 grams of pure Omega-3 capsules can be safely consumed daily. The American Heart Association reported that individuals with high blood pressure who took 3 grams of Omega-3 daily saw a reduction of 1-3 mmHg in their blood pressure. Thus, it is recommended as a supplement in the treatment of high blood pressure.

Fish, especially cold-water fish, are also rich in Omega-3. For example, 100 grams of North Sea mackerel contains about 2.5 grams of Omega-3. A whole mackerel weighs 200-300 grams, meaning one can easily consume 5-7 grams of highly beneficial Omega-3 by eating this fish. The fat found in fatty fish is primarily Omega-3. Omega-6 fats, which we inevitably consume in excess, should be minimized as much as possible. Only then can we achieve a healthy Omega-3 to Omega-6 ratio in our cell membranes. Numerous scientific studies on degenerative diseases have shown that cell membranes contain low levels of Omega-3, with Omega-6 and trans fats taking its place.

Can the Omega-3/Omega-6 ratio be measured?

Yes, it can be measured in most hospitals and health centers. In fact, this ratio should be one of the main metrics evaluated in all health conditions.

BREAST MILK: THE HEALTHIEST SOURCE OF OMEGA-3 FOR BABIES

What Happens When the Omega-3/Omega-6 Ratio Is Disrupted?

DNA studies have shown that primitive societies did not suffer from the degenerative diseases that are common today. It was found that early humans had an Omega-3/Omega-6 ratio of 1:1, thanks to their consumption of natural and unprocessed foods and fats. Although life expectancy in primitive societies was shorter, they lived healthier lives. Today, while life expectancy has increased, conditions like aging and atherosclerosis begin as early as childhood. Currently, a healthy Omega-3/Omega-6 ratio is accepted to be 1:4.

The only and healthiest food source for babies, breast milk, is composed of 90% Omega-3 and cholesterol. Moreover, Omega-3 is found in wild-growing purslane (often sold in markets as wild purslane), as well as in the meat, milk, and eggs of free-range animals that graze on green pastures.

Studies in industrialized societies have revealed that the Omega-3/Omega-6 ratio in cell membranes can drop to as low as 1:20 or even 1:50. In industrialized societies, people consciously or unknowingly consume excessive amounts of Omega-6 fats, particularly in the form of processed vegetable oils like corn and sunflower oils that have been damaged through improper cooking and storage methods.

As a result, the Omega-3/Omega-6 balance is disrupted in favor of Omega-6 fats. Omega-6 fats, whether damaged or undamaged, enter the body in greater quantities than Omega-3s and cause damage to cells and tissues. This disrupts the ideal 1:4 ratio in favor of Omega-6. When Omega-6 fats enter the body in excessive amounts, they lead to the formation of PGE2 prostaglandins, which trigger inflammation. Consequently, chronic inflammation begins throughout the body, affecting all cells and cell membranes.

Which Foods Other Than Fish Contain Natural Omega-3, and What Are Their Omega-3/Omega-6 Ratios?

Here are some of the foods that are rich in natural Omega-3:

• Cold-water fish such as salmon, Norwegian mackerel, bonito, anchovies, and sardines.
• Meat from animals like lamb and goats that graze freely on grasslands.
• Eggs from free-range chickens.
• Flaxseed.
• Purslane.
• Pumpkin and sunflower seeds.
• Nuts like hazelnuts, peanuts, walnuts, and almonds.

When these foods are consumed in their natural, unprocessed forms, they help strengthen the immune system, reducing the frequency of illness.

Some examples of the Omega-3/Omega-6 ratios in these foods are as follows:

• Cold-water fish: 1:4 Omega-3/Omega-6 ratio
• Game meats like goat or venison: 1:4 Omega-3/Omega-6 ratio
• Meat from animals grazing freely in the open air: 1:4 Omega-3/Omega-6 ratio
• Meat from animals fed with artificial feed: 1:20 Omega-3/Omega-6 ratio
• Green leafy vegetables: 1:10 Omega-3/Omega-6 ratio
• Purslane: 1:4 Omega-3/Omega-6 ratio
• Seeds, flaxseeds, and the nut group: 1:4 Omega-3/Omega-6 ratio

DON’T BE AFRAID TO EAT NATURAL BUTTER! YOUR HEART LOVES IT MOST…

There are still those who oppose butter. But why is butter healthy?

When we say healthy butter, we mean real, farm-fresh butter, not the packaged, factory-made butters found in supermarkets.

Butter contains Omega-3, not just saturated fat. Our bodies also need saturated fat. All of our cells contain both saturated fat and Omega-3 in their membranes, making them essential for health. Animals that graze in the open fields and eat sunlight-nourished plants can produce Omega-3 in their bodies.

So, Which Fats Are Healthy and Which Are Unhealthy?

All natural fats are healthy—they are not harmful! The healthy breakdown of fats stored in the body can only happen by consuming healthy fats. What harms us are fats that have been processed and stripped of their natural properties.

Healthy fats include butter, animal fats, fish oil (Omega-3), unprocessed (unheated) corn and sunflower oils (Omega-6), and olive oil and hazelnut oil (Omega-9).

In a living organism, cell membranes surround every cell. These membranes enable cells to breathe, feed, protect themselves, and function normally. All cell membranes are made up of Omega-3 and Omega-6 fats, cholesterol, and phospholipids—the very fats (lipids) we often fear. When consumed regularly and naturally, these fats help cells breathe, nourish, and function normally. As a result, they can break down insulin and leptin resistance, which helps prevent obesity and degenerative diseases. Many scientific studies have shown that these healthy fats can reverse insulin and leptin resistance, thereby preventing obesity and associated degenerative diseases.

To consume natural fats without guilt or concern, we must carefully examine the different types of fats. The organ that requires the most energy in our body is our heart. During moments of excitement, joy, or anger, when our heart beats faster, do you know what provides this high energy? The energy for our heart comes from saturated fats (butyric acid)—specifically, butter! Therefore, we should not fear eating natural, farm-made butter or feel guilty when consuming it.

The Fats We Use in Our Diets

Fats are divided into two groups: animal fats (saturated) and vegetable oils (unsaturated).

Saturated fats are solid fats derived from animals, such as butter (butyric acid). When consumed in their natural forms, they are not harmful but essential for a healthy body. They are fundamental building blocks that strengthen our immune system and heart.

Unsaturated fats come from vegetable sources and are liquid at room temperature.

Vegetable-based liquid fats can be divided into three subgroups:

1. Monounsaturated fats include beneficial oils like Omega-9 (found in olive oil and hazelnut oil).
2. Polyunsaturated fats include Omega-3 (fish oil) and Omega-6 (natural corn and sunflower oils).
3. Trans fats, which are highly processed polyunsaturated fats, have lost their natural properties through industrial processes (such as refined and heat-treated corn and sunflower oils).

OMEGA-6 FATS ARE AGGRESSIVE: WHEN CONSUMED EXCESSIVELY, THEY BLOCK OMEGA-3!

Are plant oils like soy, canola, and cottonseed included in the Omega-6 group? Can you explain a bit about these oils available on the market?

All processed vegetable oils have lost their natural properties and contain harmful Omega-6 fats. Margarines and all kinds of processed foods are also Omega-6-rich and have been transformed into trans fats due to processing. Omega-6 and Omega-3 are completely separate groups, but they compete for the same enzyme for functionality. In this context, Omega-6 is highly aggressive, taking up the necessary enzyme and preventing Omega-3 from being incorporated into cell membranes. This is why, in degenerative diseases, the amount of Omega-6 in cell membranes is significantly higher compared to Omega-3.

Despite claims of health benefits, canola oil contains 10% Omega-3 and 22% Omega-6. Canola oil, derived from the “rapeseed” plant in Canada, turns into trans fats when used in processed foods or for frying, making it unhealthy. Soy and cottonseed oils also contain Omega-6 fats. Like all processed and refined vegetable oils, they have lost their natural properties and are loaded with trans fats.

TRANS FATS ARE EXTREMELY HARMFUL TO OUR HEALTH:

We can once again emphasize how harmful trans fats are to our health in the following ways:

• They prevent the normal production of hormones (especially sex hormones and stress hormones).
• They weaken the immune system.
• They increase insulin resistance.
• They inhibit the formation of new tissue.
• They accelerate weight gain. For example, between two individuals with equal daily caloric intake, the one consuming more trans fats will have a higher body weight.

In light of recent scientific discoveries, instead of blaming all fats, we should categorize them into two groups: harmful unnatural fats (trans fats) and beneficial natural fats.

Can you explain the harmful fats, namely trans fats?

The fats that pose the greatest risk to our health and trigger the onset of diseases in later stages of life are trans fats.

Numerous scientific studies in recent years have revealed that the fats that lead to obesity, initiate and exacerbate insulin and leptin resistance, and cause diseases in later life are processed and completely unnatural trans fats derived from plant-based oils. A comprehensive study published in 1999 by Harvard Medical School’s Public Health Department revealed that trans fats are more harmful than animal fats. Following this, in 2000, the American Heart Association also reported that trans fats are more dangerous than animal fats, specifically the solid animal fats like butter, which we often avoid. They drew attention to the dangers of trans fats in processed foods. Consequently, in 2006, the New York and Paris Municipal Councils made it mandatory for trans fat content to be listed on the packaging of processed foods.

How and why do trans fats form, and in what ways are they consumed?

Trans fats form from vegetable oils. Popular oils such as corn and sunflower oil contain polyunsaturated Omega-6 fats. Omega-6 oils are extremely fragile and sensitive. They spoil and lose their natural state quickly. Due to their short shelf life, vegetable oils containing Omega-6 undergo various processes in factories to become saturated or semi-saturated, transforming into margarine or refined oils like Riviera-type oils. During this process, these oils lose their natural polyunsaturated properties, as well as their healthy vitamins and minerals. They are no longer virgin, untouched oils and have been stripped of their beneficial Omega-6 oils.

*AVOID UNHEALTHY TRANS FATS!

What are the characteristics of oils that appear to be fats but have become unhealthy due to processing?

Unnatural, stabilized oils don’t spoil quickly. They can be stored for long periods without going rancid, whether at home or on market shelves. Because of this, they can be mass-produced, purchased in bulk, and stored without issue. Processed foods prepared with these types of oils are often also enhanced with hidden fruit sugars (fructose), chemical flavors, artificial food colorings, and other unnatural additives to improve taste and usage.

The chemical formula of trans fats is very close to that of plastic. Many of us have seen corn or sunflower oil left exposed for long periods without spoiling, only to develop a thick, plastic-like layer at the bottom of the bottle. Similarly, margarine, which contains large amounts of trans fats, doesn’t spoil easily when left out and doesn’t attract insects or pests. No living organism is designed to consume the trans fats produced in factories that we unwittingly consume in excess in modern life. These processed, plastic-like trans fats are what truly harm our health and are responsible for weight gain and the onset of many diseases. Over the past 100 years, the incidence of chronic and degenerative diseases has increased and continues to rise.

Dr. Dudley White, America’s most famous cardiologist, once said, “I began working as a cardiologist in 1921, and until 1928, I did not see a single case of myocardial infarction.” In those years, when myocardial infarctions were unheard of, people primarily consumed natural butter, animal fats, and olive oil. Vegetable oils had not yet been discovered, nor had they replaced butter and olive oil in kitchens or on store shelves under the guise of being cheap and healthy.

How do trans fats harm our bodies?

Trans fats harm our bodies in two ways:

1. First, when they enter the body, they cause an increase in free oxygen radicals, which initiate various cellular and chemical (histobiochemical) disruptions. Free oxygen radicals are extremely reactive molecules with structural deficiencies. In their quest to compensate for these deficiencies, they continuously steal molecules from healthy cells around them, weakening, breaking down, and leaving them defenseless and prone to diseases. Additionally, they damage the DNA that holds the genetic codes of cells.
2. They replace the healthy and necessary Omega-3 and Omega-6 fats in cell membranes. As a result, the Omega-3 and Omega-6 fats that we naturally consume cannot enter the cell membranes. This impairs the normal functions of cell membranes and cells. The chemical structure of trans fats closely resembles Omega-3 fats, and they use the same enzyme to enter the cell membrane, taking its place. However, once a trans fat occupies this space, Omega-3 can no longer enter. These trans fats have no function in our bodies. They act like a key that breaks inside a lock, rendering it unusable. They prevent cells from producing enzymes and weaken the most important organelles found in every cell, called receptors. This impairs the normal respiration of cells. This can happen to any cell in the body.

When trans fats settle into cell membranes, they harden the membranes, causing them to lose their flexibility and softness. Since these weakened cells have lost their resistance, they become vulnerable to all kinds of harmful internal and external factors (viruses, bacteria, toxins). It becomes easier for the organism, made up of weak cells, to fall ill, and recovery becomes more difficult.

These cellular-level disruptions, which we are often unaware of, begin due to poor nutrition, and gradually the impaired functions of cells become noticeable in later life as degenerative diseases.

TRANS FATS FEED DISEASES!

What are the diseases caused by trans fats?

The most significant ones include:

• They weaken the immune system, making it easier for various viral and microbial diseases to develop.
• By increasing free oxygen radicals, they initiate various cancers and degenerative diseases.
• They oxidize the low-density fat in our blood, LDL cholesterol, turning it into harmful LDL.
• They lower the high-density fat, HDL cholesterol, in our blood.

So, what are healthy fats?

All natural fats are healthy. Unspoiled (non-trans fat) butter, animal fats, polyunsaturated fish oil (Omega-3), unprocessed (cold-pressed), non-burnt and non-rancid raw corn oil and sunflower oil (Omega-6) in liquid form, and cold-pressed monounsaturated olive oil and hazelnut oil (Omega-9) are healthy.

Natural fats have many benefits. One of the most important is that they help absorb vitamins A, D, E, and K, which are essential for our bodies and can only be absorbed with fats. If healthy fats (animal fats, butter, fish oil, olive oil) are not consumed, these fat-soluble vitamins cannot be absorbed (even if taken with food). As a result, the levels of these vitamins, which are crucial for our health, will decrease in our bodies. The reduction of these vitamins is one of the reasons for weakened immunity and illness.

Healthy fats can be categorized into several groups:

• Natural butter from animal sources (butyric acid), tail fat
  They do not spoil easily and are resistant to heat.
• Omega-3 found in fish oil
  Spoils quickly.
• *Omega-6 found in unspoiled corn and sunflower oils
  Spoils quickly when exposed to air and heat, turning into trans fats.
• Omega-9 (oleic acid) found in olive and hazelnut oils
  Does not spoil easily and is resistant to heat.

Polyunsaturated Omega-3 and Omega-6 fats cannot be produced by the human body. For this reason, they are called essential fats and must be consumed through food or supplements. The human body produces a fat called Omega-9, or ‘oleic acid,’ as needed. Therefore, Omega-9 found in olive and hazelnut oils is not an essential fat.

REAL NATURAL BUTTER AND COLD-PRESSED EXTRA VIRGIN OLIVE OIL CAN WITHSTAND HEAT UP TO 250°C!

Why doesn’t butter spoil easily?

Butter is resistant because it is saturated, and olive oil is resistant because it is monounsaturated. Natural village butter and cold-pressed extra virgin olive oil can be heated up to 250°C without spoiling. However, Omega-3 spoils quickly.

Why does Omega-3 spoil quickly, and why should it be taken with antioxidant vitamins?

Omega-3 is a polyunsaturated fat, which means it spoils very quickly and can oxidize when exposed to light, air, or heat. Oxidation means it combines with oxygen, making it harmful. Antioxidant vitamins prevent Omega-3 from spoiling after it enters the body. To avoid negative effects during digestion, it should be taken with a strong antioxidant.

Fish oil sold in capsules spoils quickly. What do you suggest for that?

It needs to be stored in the fridge and kept away from sunlight. That’s why they are sold in dark bottles. Also, when buying Omega-3 supplements, make sure they do not contain Omega-6. They should contain EPA and DHA.

What are the functions of Omega-3 and Omega-6 fats?

Omega-3 and Omega-6 fats form the basic structure of all cell membranes. Their main role is to work together in harmony in cell membranes to produce hormone-like chemical compounds called ‘prostaglandins’ or ‘leukotrienes,’ which are essential for life.

In other words, the precursors of prostaglandins are the Omega-3 and Omega-6 fats that work together in cell membranes.

Why are prostaglandins important?

Hormone-like prostaglandins are produced locally in cell membranes and consumed locally as well. They have a short lifespan and are broken down shortly after they are produced. Therefore, unlike other hormones, they do not enter the bloodstream or circulate for a long time.

In general, prostaglandins are divided into two groups: beneficial and harmful:

1. Beneficial prostaglandins are referred to as PGE1 and PGE3.
2. Harmful prostaglandins are referred to as PGE2.

What are the benefits of PGE1 and PGE3 prostaglandins?

PGE1 and PGE3 prostaglandins have countless health benefits. Some of the important ones include:

• They thin the blood and prevent clotting.
• They regulate blood pressure.
• They support healthy reproduction.
• They enhance the body’s resistance to pain, fever, and injury.
• They generally prevent inflammation in the body and fight to eliminate existing local and general inflammation.
• They combat all types of allergic reactions (which are a type of inflammation).
• They strengthen the immune system, increasing the resistance of our cells against viruses and bacteria, and also help to kill existing viruses.
• They provide deep and restful sleep.
• They improve concentration and strengthen memory, helping to prevent depression, dementia, and Alzheimer’s disease.
• They regulate heart rhythm and prevent sudden deaths.
• They make the skin, hair, and nails bright and strong.
• They prevent hyperactivity and concentration disorders in children.
• They prevent chronic inflammatory bowel diseases.
• They prevent the constriction of blood vessels, thereby preventing atherosclerosis, high blood pressure, and the blockage of vessels (heart attack, stroke, and leg artery blockage).

PGE1 and PGE3 prostaglandins are vital for the normal functions of the immune, circulatory, respiratory, reproductive, and digestive systems. These prostaglandins control general, local, acute, and chronic inflammation; cell proliferation; tumor growth; and all allergic reactions.

What are the harms of PGE2 prostaglandins?

• PGE2 prostaglandins initiate inflammation throughout the body, forming the basis of chronic and age-related degenerative diseases.
• They increase blood clotting.
• They cause blood vessels to constrict, leading to atherosclerosis, high blood pressure, and vessel blockages (heart attack, stroke, leg artery blockage).

Excessive PGE2 production in the body leads to non-microbial inflammation in all cells and cell membranes, starting a low-grade “war” in the body. This hidden battle, like an underground resistance, continues to wear down our cells until it manifests as chronic diseases in later years. Contrary to popular belief, these diseases are not genetic, but rather familial! This is because lifestyle and eating habits usually don’t change much within families. Children often continue the same eating patterns as their parents. If family members change these habits, the emergence of diseases can be prevented.

So, are heart disease, high blood pressure, and diabetes, which have been said to be genetic for years, not actually genetic?

These diseases are not genetic. A baby is born with about 35,000-40,000 genes. Most of these genes are dormant. These dormant genes only awaken when triggered by an external factor, which can result from lifestyle, diet, and environmental factors, as previously mentioned. Therefore, if we live and eat healthily, the genes that cause diseases will not awaken. Even those that have been awakened can be put back to sleep!

For this reason, all degenerative diseases that appear in later life can be prevented, and prevention is within our control.

So, we can eat village butter and the fats of free-range animals without fear…

Yes, in fact, you should! Basic and natural fats, such as animal fats and butter, must be consumed with food. Essential Omega-3 and Omega-6 fats should also be consumed naturally every day.

Omega-3 and Omega-6 fats must be present in cell membranes in specific proportions. Without this balance, cell membranes cannot function properly! This shows that contrary to what we’ve been taught, not all fats are harmful to health. While some fats can cause illness and death, others are essential for healthy living. For years, all fats were lumped together, with the narrative that they all cause weight gain and harm health. As a result, we avoided even a drop of fat, felt guilty after eating anything slightly fatty, and yet couldn’t lose weight. At the same time, we didn’t realize that we were depriving ourselves of the essential fats necessary for our bodies, and instead of losing weight, we continued to gain it.

In the past century, the incidence of degenerative and chronic diseases, including obesity and cancer, has dramatically increased worldwide, becoming a widespread public health issue. To prevent insulin and leptin resistance, weight gain, degenerative diseases, and aging, and to strengthen the immune system, it is essential to consume healthy fats through food. Atherosclerosis, commonly known as hardening of the arteries, is essentially a widespread inflammation occurring throughout the body. It is not an isolated disease affecting only the heart, brain, eyes, kidneys, or leg arteries. Atherosclerosis is a widespread inflammation occurring in the cells and cell membranes of all organs. It is now widely accepted that cholesterol-lowering medications work not because they lower cholesterol but because they prevent chronic inflammation (similar to aspirin).

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