Omega-3 fatty acids are overlooked yet essential fatty acids required by the body for both proper physical development and to maintain health. Unlike some nutrients, Omega-3s are not manufactured by the human body, but must be obtained from the foods we eat.
What is Omega-3 Fatty Acid?
Omega 3's are essential fatty acid molecules that make and repair the body's cells and organs. They can raise "good" cholesterol (HDL) to help unclog veins and arteries. Omega-6 is a pro-inflammatory fatty acid and Omega-3 is an anti-inflammatory fatty acid. Our modern society consumes excessive amounts of foods loaded with harmful Omega-6 oils. Our diets are highly deficient in Omega-3 foods, and Omega-3 supplementation has become a necessity. Omega-3 supplements are one of the basics now recommended by doctors for heart health, improved metabolism, and brain function.
What are the Benefits?
Clinical studies suggest that omega-3 fatty acids may be helpful in treating a variety of health conditions like:
- High cholesterol: One who consume high amounts of omega-3 fatty acids tend to have increased HDL ("good") cholesterol and decreased triglycerides.
- High blood pressure: Research suggests that diets or supplements rich in omega-3 fatty acids lower blood pressure significantly in individuals with hypertension.
- Heart disease: One of the best ways to help prevent and treat heart disease is to eat a low-fat diet and to replace foods rich in saturated and trans-fat with those that are rich in monounsaturated and polyunsaturated fats (including omega-3 fatty acids). Omega-3 fatty acid intake (primarily from fish) helps protect against stroke caused by plaque buildup and blood clots in the arteries that lead to the brain.
- Diabetes: Individuals with diabetes tend to have high triglyceride and low HDL levels. Omega-3 fatty acids from fish oil can help lower triglycerides and apoproteins (markers of diabetes), and raise HDL, so people with diabetes benefit from eating food rich in Omega 3 fatty acid.
- Arthritis: Omega-3 fatty acid supplements reduce tenderness in joints, decrease morning stiffness, and allow for a reduction in the amount of medication needed for people with rheumatoid arthritis.
- Osteoporosis: Omega-3 fatty acids help increase levels of calcium in the body, deposit calcium in the bones, and improve bone strength.
- Depression: People who do not get enough omega-3 fatty acids or do not maintain a healthy balance of omega-3 to omega-6 fatty acids in their diet may be at an increased risk for depression. The omega-3 fatty acids are important components of nerve cell membranes. They help nerve cells communicate with each other, which is an essential step in maintaining good mental health.
- Burns: Essential fatty acids have been used to reduce inflammation and promote wound healing in burn victims.
- Asthma: Clinical research suggests that omega-3 fatty acid supplements (in the form of perilla seed oil) may decrease inflammation and improve lung function in adults with asthma.
- Colon cancer: Consuming significant amounts of foods rich in omega-3 fatty acids appears to reduce the risk of colorectal cancer. Clinical studies have reported that low levels of omega-3 fatty acids in the body are a marker for an increased risk of colon cancer.
- Breast cancer: Although not all experts agree, women who regularly consume foods rich in omega-3 fatty acids over many years may be less likely to develop breast cancer.
- Prostate cancer: Like breast cancer, the balance of omega-3 to omega-6 fatty acids appears to be particularly important for reducing the risk of this condition too.
What are the Sources?
You can discover omega-3 fatty acids in the following sources:
- Flaxseeds and Flaxseed oil
- Fish oil and cod liver or similar oil supplements
- Fruit juices and bread or other fortified foods (Kiwifruit, strawberries and Black Raspberry are very good sources in fruits)
- Sunflower seeds
- Salmon, Sardines, Tuna and Mackerel or other types of oily fishes
- Spinach
- Walnuts
Omega 3 fat supplements are available in capsule form. They are also available in concentrates. The concentrated forms are available over the counter or by prescription. Proper intake of Omega-3 (especially during pregnancy) would get benefit for lifetime.
