You�ve probably seen �a good source of omega 3's� imprinted on various boxes and bags around the super market and wondered �what are omega 3's and why should I give a damn?
Omega-3 fatty acids are considered essential fatty acids: Omega 3's come from a family of unsaturated fatty acids. Even the healthiest diets need a moderate amount of healthy fats, and omega 3's are crucial to healthy, sustainable living. They�re considered �essential� fats � Essential fats are so defined as they are vital for, but cannot be made by, the human body. Only plants can make the vital omega 3 and 6 parent fatty acids, human enzymes can then convert these to other fatty acids such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which are building blocks of the brain and nervous system.
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| Omega 3 Source |
Research shows that omega-3 fatty acids reduce inflammation and may help reduce the risk of chronic diseases such as heart disease, cancer and arthritis.The omega 3 parent fatty acid is called alpha linolenic acid (LNA or ALA) and comes from vegan seeds such as flax, hemp and pumpkin, from nuts such as walnuts, and to a lesser extent from soya and green vegetables.
Through a series of enzyme-controlled reactions the human body converts this LNA into a number of vital fatty acids including EPA and DHA. Among their many roles EPA is needed for brain function, concentration, and vision, and is also converted into a powerful anti-inflammatory agent. DHA is needed as a building material , particularly for brain structure and so is especially important in pregnancy for the baby�s brain and nervous system development, infants who do not get enough omega-3 fatty acids from their mothers during pregnancy are at risk for developing vision problems and nerve damage.
Additionally, the benefits of omega-3s include reducing the risk of heart disease and stroke while helping to reduce symptoms of hypertension, depression, attention deficit hyperactivity disorder (ADHD), joint pain and other rheumatoid problems, as well as certain skin ailments. Some research has even shown that omega-3s can boost the immune system and help protect us from an array of illnesses including Alzheimer�s disease.
Fish contain unsaturated fatty acids, which, when substituted for saturated fatty acids such as those in meat, may lower your cholesterol. But the main beneficial nutrient appears to be omega-3 fatty acids in fatty fish. Omega-3 fatty acids are a type of unsaturated fatty acid that's thought to reduce inflammation throughout the body. Inflammation in the body can damage your blood vessels and lead to heart disease.
Omega-3 fatty acids may decrease triglycerides, lower blood pressure, reduce blood clotting, boost immunity and improve arthritis symptoms, and in children may improve learning ability. Eating one to two servings a week of fish, particularly fish that's rich in omega-3 fatty acids, appears to reduce the risk of heart disease, particularly sudden cardiac death.
Alzheimer's
Polyunsaturated fatty acids found in many fish may prevent damage to brain cells. Eating fish can also reduce the risk of high blood pressure, which is linked with dementia. A French study of 2000 people showed that those who ate seafood at least once a week had a significantly lower risk of dementia over a seven-year period than those who didn't.
Dementia - elderly people who eat fish or seafood at least once a week may have a lower risk of developing dementia, including Alzheimer's disease.
Cardiovascular disease - eating fish every week reduces the risk of heart disease and stroke by reducing blood clots and inflammation, improving blood vessel elasticity, lowering blood pressure, lowering blood fats and boosting 'good' cholesterol.
Cancer - the omega 3 fatty acids in fish may reduce the risk of many types of cancers by 30 to 50 per cent, especially of the oral cavity, oesophagus, colon, breast, ovary and prostate.
Asthma - children who eat fish may be less likely to develop asthma.
Just how do omega-3s perform so many health �miracles� in people? One way, experts say, is by encouraging the production of body chemicals that help control inflammation � in the joints, the bloodstream, and the tissues
But even as important is their ability to reduce the negative impact of yet another essential type of fatty acid known as omega-6s. Found in foods such as eggs, poultry, cereals, vegetable oils, baked goods, and margarine, omega-6s are also considered essential. They support skin health, lower cholesterol, and help make our blood �sticky� so it is able to clot. But when omega-6s aren�t balanced with sufficient amounts of omega-3s, problems can ensue. In general, Americans eat too much Omega 6 and not enough Omega 3.
You can replace some omega-6s from cooking oils with a third fatty acid known as omega-9 (oleonic acid). This is a monounsaturated fat found primarily in olive oil.
If you think you can get all of your omega 3's only through fish oil supplements? Think again. There are other healthy components of whole foods containing Omega 3's that make it better for your body and soul � flax, for example, is heavy in fiber which helps lower cholesterol, regulate blood sugars, and improve digestion.
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If you have diabetes, including more omega-3s in your diabetic meal planner can reduce your risk of certain diabetic complications, as well as:
- Decrease insulin resistance
- Improve mood and lower rates of depression
- Improve symptoms of inflammatory diseases, like asthma and lupus
- Reduce apoproteins, cholesterol and triglyceride levels
- Reduce risk of heart attack
- Reduce risk of macular degeneration
- Reduce risk of some types of cancer
- Reduce risk of stroke.
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