Published On: Sun, Oct 6th, 2019

Omega-3 Fatty Acid Helps Heart,Memory, Arthritis

Omega-3 fish oils are polyunsaturated “better” fatty acids (PUFAs) found in certain cold water fish, including salmon, tuna, trout, halibut, sardines, and mackerel. Krill, small sea organisms at the bottom of the food chain, and algae also have large amounts of omega-3 fatty acids. Since omega-3 fish oils cannot be made by the human body, they must be consumed in the diet. Omega-3 fatty acids are considered essential fatty acids (EFAs), which means they are necessary to maintain optimal health. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are the two main type of omega3 fatty acids.

Flaxseed oil, canola oil, walnuts, sunflower seeds, wheat germ, green leafy vegetables, tofu and other forms of soybeans contain alpha-linolenic acid (ALA), which is converted into omega-3 fatty acid in the body. However, only about 5 % of ALA is converted to EPA in the body.

It is believed that omega-3 fish oil decreases the production of triglycerides by the liver and enhances clearance of fat particles in the body.

Cardiovascular Benefits of Omega-3 Fatty Acid

The American Heart Association recommends eating fatty fish at least twice a week, as well as including foods that are rich in alpha-linolenic acid. Note that a direct benefit to heart health by alpha-linolenic acids has not be documented, but is theorized, since ALA becomes omega-3 fatty acid in the body.

Pregnant women and breastfeeding mothers, women who may become pregnant, infants and young children should not ingest shark, swordfish and king mackerel. They should also limit their intake of other fish, including albacore tuna, herring and salmon due to concerns about mercury exposure.

Four grams of a highly purified omega-3 fish oil at a daily dose of 4 grams has been shown to decrease serum triglyceride levels, increase low density lipoprotein (“bad” cholesterol) and increase high density lipoprotein (HDL, “good” cholesterol) levels. Greenland Eskimos and Mediterraneans consume a diet high in omega-3 fatty acids, which significantly decreases their risk of heart disease.

Omega-3 Fatty Acid Helps Heart,Memory, Arthritis

The ideal dose of fish oil is unclear. Studies suggest that taking 0.5 to 1.8 grams of EPA/DHA per day (either as fatty fish or supplements) significantly reduces deaths from all causes, including heart attacks. A total intake of 1.5–3 grams per day of alpha-linolenic acid may also benefit heart health.

The Institute of Medicine (IOM) recommends daily intake of 1.1 grams omega-3 fatty acids for women and 1.6 grams for men. The IOM does not distinguish between ALA, EPA, or DHA.

Studies suggest that omega-3 fatty acids decrease risk of heart rhythm problems, which can lead to sudden death. They also decrease the development of atherosclerotic plaques (clogged arteries). In this way, omega-3 fatty acids decrease stroke, first heart attack and recurrent heart attacks. However, in the United States, the Food and Drug Administration has not approved branded fish oil supplements for prevention of first or second heart attack. Therefore any use of fish oil for prevention of heart attack in the United States must be considered “off label.” Fish oils may also slightly decrease blood pressure.

Critical Role of Ratio of Omega-3 Fatty Acids to Omega-6 Fatty Acids in Diet

Omega-6 fatty acids are essential fatty acids that promote inflammation. Corn, soy, canola, safflower and sunflower oil are the usual sources of omega-6 fatty acids in the diet. The balance of omega-3 to omega-6 fatty acids in the diet is extremely important in order to maintain optimum health. To maintain optimum health, 2-4 times more omega-6 fatty acids should be consumed in relation to omega-3 fatty acid. The typical American diet has 14-25 times more omega-6 fatty acid than omega-3 fatty acids, promoting inflammation in the body.

Other Benefits of Omega-3 Fatty Acids

Omega-3 fatty acids have anti-inflammatory properties which help prevent heart disease, arthritis and cancer. PUFs are in high concentrations in the brain, where they help memory and higher brain functions. Severe omega-3 fatty acid deficiency can lead to dry skin, diminished memory, fatigue, poor circulation, heart problems and mood swings or depression. Studies also suggested that the severity of asthma (inflammation of the lungs) was decreased with the higher the intake of omega-3 fatty acids by adolescents.

About the Author

- I am an internet marketing expert with an experience of 8 years.My hobbies are SEO,Content services and reading ebooks.I am founder of SRJ News,Tech Preview and Daily Posts.

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