Omega - 3 Fatty Acids are a type of polyunsaturated fat considered 'essential' for human
health because the body cannot manufacture them on its own. Fatty acids are the building
blocks of fats, which, despite their misunderstood reputation, are extremely
vital nutrients. Omega-3 consists of three types of fatty acids that are
collectively referred to as omega-3's: ALA
(alpha-linolenic acid), EPA (eicosapentaenoic), and DHA (docosahexaenoic acid).
Heart
Health
In 1970's,
scientists noted that despite consuming high levels of fat, the only 5% Inuit
Eskimo population in Greenland were affected with heart disease as
compared to 40% of Americans. Since then, heart benefits of Omega-3 fatty acids
have been well documented. Omega 3s has been shown to -
- Decrease
risk of irregular heart beats (arrhythmias), which can lead to sudden cardiac
death
- Lower
triglyceride levels and elevate HDL (good cholesterol)
- Reduce
blood clotting & decrease growth rate of atherosclerotic plaque (a thick
build up of fats inside the blood vessels)
- Reduce
blood pressure
The
American Heart Association recommends including fish rich in omega-3 fatty
acids in diet at least twice a week or 1 gram Omega-3 supplement per day of EPA+DHA
for people suffering from heart ailments.
Mental
Health
The
human brain is made up of 60% fat of which predominantly is DHA. It helps to
insulate nerve cells in the brain, allowing these nerve cells to better
communicate with one another. Therefore, the brain needs more of these omega-3
fatty acids than any other organ in the body.
Healthy young adults who increase
their consumption of omega-3s can have better working memory, a team from the
University of Pittsburgh reported in the journal PLoS ONE (October 2012 issue).
Studies have also found people with low intake of Omega-3 DHA may be affected
in cognitive decline and conditions such as depression, bipolar disorder,
schizophrenia and ADHD.
Age-Related
Vision Loss
A
study published in the peer-reviewed journal Investigative Ophthalmology &
Visual Science demonstrated that lab models fed with DHA did not accumulate the
toxic molecule that usually builds up in the retina with age and therefore
preventing age-related loss of vision.
Diabetes
Because
people with diabetes often have high triglyceride and low HDL levels, Omega-3
fatty acids (from only fish oil) can help lower triglycerides and raise HDL which
may also have beneficial effects on diabetic neuropathy and serum lipids as
well as other diabetic complications such as nephropathy and macroangiopathy.
Rheumatoid
Arthritis
Because
Omega-3 decreases the production of inflammatory chemicals, it may help in
decreasing inflammation, reduce joint tenderness and stiffness in rheumatoid
arthritis. The results of over 13 double-blind, placebo-controlled studies
involving a total of more than 500 people suggest that omega-3 fatty acids may
improve symptoms of rheumatoid arthritis.
Osteoporosis
Omega-3
may help maintain or increase bone mass because it can increase the
effectiveness of calcium absorption in the body. The results of a study published
in the "Journal of the American College
of Nutrition" in June 2005 show that omega-3 fatty acids enhance bone
mineral density and may help to prevent bone loss. Analysis of studies
involving omega-3 fatty acids, published in the March 2008 issue of "Medical
Science Monitor" concludes that omega-3s likely have a beneficial effect
on bone health and osteoporosis.
Menstrual
Cramps
At
least eight studies involving a total of 1,097 women have investigated the
relationship between diet and menstrual cramps and have found that fish oil
intake seemed to decrease menstrual pain. Omega-3 is believed to work by
decrease prostaglandin levels.
Asthma
A
study at Indiana University
found that adults with mild-to-moderate persistent asthma who took an omega-3-rich
fish oil supplement daily for three weeks improved their post-exercise lung
function by 64 percent, allowing a 31 percent decrease in their use of
emergency inhalers.
Eskimos
community who eat significant amounts of fish rich in omega-3 fatty acids have
a low rate of colorectal cancer. Researchers at Vanderbilt
University Medical
Center have found that eating omega-3
regularly can result in prevention of colon polyp formation in human studies. Animal
studies and laboratory studies have also found that omega-3 fatty acids prevent
worsening of colon cancer and daily consumption may help slow the progression
of colon cancer in people with early stages of the disease.
Breast
Cancer
Researchers
from Fox Chase
Cancer Center
have found that omega-3 fatty acids, as well as their metabolite products, stop
or slow the proliferation of triple-negative type of breast cancer cells. Proliferation
in those types of cells was reduced by as much as 90%.
Skin
cancer
Scientists
form University of Manchester , England ,
reported in the American Journal of Clinical Nutrition (February 2013 issue) that
consuming omega-3 fish oils increased immunity to sunlight and can help prevent
skin cancer. Omega 3 can also help alleviate symptoms related to skin disorders
like acne and psoriasis.
Precautions
Fish
oil capsules may interact with blood-thinning drugs such as warfarin and
aspirin. Side effects may include indigestion and bleeding. Fish oil should not
be taken two weeks before or after surgery.
Always consult
your health care provider before starting a supplement therapy