Omega-3 Fatty Acids

All about Omega-3 Fatty Acids

It’s been known for decades how vital omega-3 fatty acids are to our daily overall health, growth and well-being.

However it’s only been in the past few years that the public has really taken notice of its extraordinary health benefits.

Diet and supplement fads come and go. But it looks as though omega-3 fatty acid is here to stay and for very good reason.

Omega-3 fatty acids which are polyunsaturated fats are essential fatty acids or EFAs which are fats that cannot be produced be the human body and can only be obtained from the foods we eat or supplements we take.

This means that if you don’t get the required amount of omega-3 fatty acids from the foods you eat or supplements you take, your body cannot make up for the lack of omega-3 deficiency in your diet.

Unfortunately, because of the over processed diets of Americans, most are omega-3 deficient.

Depression, which is a sign of omega-3 deficiency, is very common in America. Could it be that some of these depressed Americans are showings signs of omega-3 fatty acid deficiency?

The Journal of the American Medical Association or JAMA published a study comparing the prevalence of depression among ten nations in 1996.

This study reviled some really astonishing result in how the lifetime and annual rates of depression vary widely from region to region, such as 1.5 in every 100 adults in Taiwan experiencing depression where as 19 in every 100 adults in Beirut experiencing depression.

Of course there can be many factors for this such as living conditions, feeling of insecurity, terror, living in a war torn county and many other unknown regional issues.

However, the Lancet published a study in 1998 that compared the above JAMA published study with the consumption of fish and found that populations that consumed a diet high in fish intake experienced less depression.

A lack of this very essential oil can cause health issues such as:

  • Type 2 Diabetes
  • Cardiovascular Disease
  • Depression
  • Fatigue
  • Joint pain
  • Inability to concentrate
  • Dry itchy skin
  • Brittle nails and hair
  • Poor memory
  • Mood swings
  • Excess fatigue

These are just a few of the many other problems that can occur from a lack of omega 3.

The Importance of Omega-3 Fatty Acids

These essential fatty acids are the good fats and they raise your High Density Lipoprotein or HDL which is also known as good cholesterol.

The HDL carries the LDL or Low Density Lipoprotein which is the bad cholesterol to the liver where it is broken down and excreted.

Types of Omega-3 Fatty Acids

There are actually three main types of omega-3

  • ALA – alpha-linolenic acid
  • EPA – eicosapentaenoic acid
  • DHA – docosahexaenoic acid.

We consume EPA from the foods we eat, and then it’s broken down into the ALA and DHA. EPA and DHA are the most beneficial.

It is recommended that a person eat fatty fish at least twice a week.  Fish is a great source of protein without the high saturated fat that red meats contain.

Fatty fish such as these cold water fish:

  • Salmon
  • Lake trout
  • Cod
  • Mackerel
  • Halibut
  • Sardines
  • Herring
  • Anchovies
  • Tuna

All of the above fish are high in both EPA and DHA omega-3 fatty acids.

Other sources of omega 3 fatty acids are:

  • Dark leafy green vegetables such as spinach and kale
  • Brazil nuts
  • Pumpkin seeds
  • Flax seed
  • Soybean
  • Canola and Soybean oil
  • Walnuts
  • Tofu
  • Lamb
  • Free range chickens, eggs
  • Cheese and milk from grass fed cows
  • Beef from grass fed cows
  • Fresh seaweed
  • Fresh fruit
  • Acai palm fruit
  • Strawberries
  • Broccoli
  • Olive oil
  • Garlic
  • Backed potatoes

Benefits of Omega 3 Fatty Acids

There are various studies that show that omega 3 fatty acids help with:

  • Coronary heart disease
  • Rheumatoid Arthritis
  • Improving blood sugar levels
  • Lowing high blood pressure
  • Improving cholesterol levels
  • Certaining  types of Cancers
  • Keeping blood from clotting
  • Reducing inflammation in the body
  • Lowering the amount of fats such as cholesterol and triglycerides in the blood stream
  • Lowering the risk of obesity and improves the body’s capability to react to insulin by motivating the secretion of leptin, a hormone that helps regulate food intake, body weight and metabolism.

Developing fetuses that do not get the required amounts of omega-3 fatty acids have been shown to be at a greater risk of vision and nervous system problems.

Babies get the DHA they require from their mothers before birth and mainly from breast milk after birth.

Harvard Medical School found that:

Extensive research has shown that DHA, one of the essential omega 3 fatty acids in fish is a critical component for building brain tissue, nerve growth and the retina when it comes to a developing fetus.

Research also finds that when a baby is developing during the last third of the pregnancy the brain and nervous system are rapidly accumulating DHA.

Omega 3 rich diets

Individuals who have an omega 3 rich diet are more likely to have higher HDL levels which are the good cholesterol.

These individuals also have a tendency to have much lower triglyceride levels, which are the most common forms of fat in the body.

Calories that are not immediately used are converted to triglycerides and stored in fat cells.

Getting more Omega 3 Fatty Acid in your Diet

The American Heart Association recommends at least 2 servings of fish per week. There are many types of fish to choose from:

  • Mackerel
  • Salmon
  • Cod
  • Halibut
  • Tuna – be careful or the mercury intake

Other types are krill – a crustacean that is similar to shrimp.

The Mediterranean Diet

This high omega 3 rich diet in general includes lower quantities of fatty red meats and many omega 3 rich foods such as:

  • Fish
  • Whole grains
  • Fresh fruits
  • Vegetables
  • Garlic
  • Kiwi
  • Walnuts
  • Pecans
  • Flax seed also known as linseed
  • Lingonberries

Risks and Warnings

There are no known risks or side effects of taking omega 3 for most people.  There are however certain individuals who must be careful when it comes to consuming fatty oils.

Before adding anything new or different to your diet always consult with your doctor about any concerns you may have.

~ To Your health and well-being.
Healthy Nutritional Products.