Omega-3 fatty acids are considered essential fatty acids. That means they are essential to human health but cannot be manufactured by the body. For this reason, omega-3 fatty acids must be obtained from food, especially from fish and certain plant oils. It is important to maintain an appropriate balance of omega-3 and omega-6, which is another essential fatty acid. It is important to have these two balanced in the diet, as they work together to promote health. Also known as polyunsaturated fatty acids, omega-3 and omega-6 fatty acids play a crucial role in brain function and normal growth and development. However, do people clearly understand what is Omega-3?
What is Omega-3?
There are three major types of omega 3 fatty acids that are ingested in foods and used by the body. Those are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Once these are eaten, the body converts ALA to EPA and DHA, the two types of omega-3 fatty acids more readily used by the body. Extensive research indicates that omega-3 fatty acids reduce inflammation and help prevent certain chronic diseases. It helps fight many dieseases, such as heart disease and arthritis. These essential fatty acids are highly concentrated in the brain and appear to be particularly important for cognitive and behavioral function of human. In fact, infants who do not get enough omega-3 fatty acids from their mothers during pregnancy are at risk for developing vision and nerve problems as serious consequence. As mentioned previously, it is very important to maintain a balance between omega-3 and omega-6 fatty acids. Omega-3 fatty acids help reduce inflammation and most omega-6 fatty acids tend to promote inflammation, so an inappropriate balance of these essential fatty acids contributes to the development of disease while a proper balance helps maintain and even improve health. A healthy diet should consist of roughly one to four times more omega-6 fatty acids than omega-3.
The typical American diet tends to contain 11 to 30 times more omega-6 fatty acids than omega-3 fatty acids. Many researchers believe this imbalance is a significant factor in the rising rate of inflammatory disorders in the United States. In contrast, the Mediterranean diet consists of a healthier balance between omega-3 and omega-6 fatty acids. Many studies have shown that people who follow this diet are less likely to develop heart disease. The fact is Mediterranean diet does not include much meat, which is high in omega-6 fatty acids, and emphasizes foods rich in omega-3 fatty acids. These are food including whole grains, fresh fruits and vegetables, fish, olive oil, garlic, as well as moderate wine consumption. Studies suggest that omega-3 fatty acids may be helpful in treating a variety of conditions. The evidence is strongest for heart disease and problems that contribute to heart disease, but the range of possible uses for omega-3 fatty acids include
High cholesterol
Those who follow a Mediterranean-style diet tend to have higher HDL or good cholesterol levels. Similar to those who follow a Mediterranean diet, Inuit Eskimos, who consume high amounts of omega-3 fatty acids from fatty fish, also tend to have increased HDL cholesterol and decreased triglycerides. These are fatty material that circulates in the blood. In addition, fish oil supplements containing EPA and DHA have been shown to reduce LDL or bad cholesterol and triglycerides. Finally, walnuts that are rich in ALA have been shown to lower total cholesterol and triglycerides in people with high cholesterol.
High blood pressure
Several studies suggest that diets or supplements rich in omega-3 fatty acids lower blood pressure. It could lower blood pressure significantly, which is great improving in people with hypertension. Fish high in mercury, such as tuna, should be avoided because they may increase blood pressure.
Heart disease and Omega-3
One of the best ways to help prevent and treat heart disease is to eat a low-fat diet. Each patient should replace foods rich in saturated and trans-fat with those that are rich in monounsaturated and polyunsaturated fats, including omega-3 fatty acids. Evidence suggests that EPA and DHA found in fish oil help reduce risk factors for heart disease. Off course, we could say it will definitelly help with high cholesterol and high blood pressure. There is also strong evidence that these substances can help prevent and treat atherosclerosis. It is done by inhibiting the development of plaque and blood clots, each of which tends to clog arteries. Studies of heart attack survivors have found that daily omega-3 fatty acid supplements dramatically reduce the risk of death, subsequent heart attacks, and common stroke. Similarly, people who eat an ALA-rich diet are less likely to suffer a fatal heart attack and other problemss. Strong evidence from population-based studies suggests that omega-3 fatty acid intake, helps protect against stroke caused by plaque buildup and blood clots in the arteries that lead to the brain. In fact, eating at least two servings of fish per week can reduce the risk of stroke by as much as 50%, but people who eat more than three grams of omega-3 fatty acids per day may be at an increased risk for hemorrhagic stroke, a potentially fatal type of stroke in which an artery in the brain leaks or ruptures.
Omega-3 for diabetes
People with diabetes tend to have high triglyceride and low HDL levels, so omega-3 fatty acids from fish oil can help lower triglycerides and raise HDL. Therefore, people with diabetes may benefit from eating foods or taking supplements that contain DHA and EPA. ALA from flaxseed oil may not have the same benefit as DHA and EPA. It is because some people with diabetes lack the ability to efficiently convert ALA to a form of omega-3 fatty acids that the body can use readily.
Weight loss
Many people who are overweight suffer from different problems, such as poor blood sugar control, diabetes, and high cholesterol. Studies suggest that overweight people who follow a weight loss program including exercise tend to achieve better control over their blood sugar and cholesterol levels when fish rich in omega-3 fatty acids from salmon, mackerel, and herring is a staple in their low fat diet.
Arthritis
Most clinical studies investigating the use of omega-3 fatty acid supplements for inflammatory joint conditions have focused almost entirely on the rheumatoid arthritis. Several articles reviewing the research in this area conclude that omega-3 fatty acid supplements reduce tenderness in joints and decrease morning stiffness. It is also confirmed it allow for a reduction in the amount of medication needed for people with rheumatoid arthritis.
In addition, laboratory studies suggest that diets rich in omega-3 fatty acids and low in omega-6 fatty acids may benefit people with other inflammatory disorders, such as osteoarthritis. In fact, several test tube studies of cartilage-containing cells have found that omega-3 fatty acids decrease inflammation and reduce the activity of enzymes that destroy patient%26rsquo;s cartilage. Similarly, New Zealand green lipped mussel, another potential source of omega-3 fatty acids, has been shown to reduce joint stiffness and pain, increase grip strength, and enhance walking pace in a small group of people with osteoarthritis. In some of these participants, symptoms worsened before they improved.
Osteoporosis
Studies suggest that omega-3 fatty acids such as EPA help increase levels of calcium in the body. Studies also suggested it could increase deposit calcium in the bones and improve bone strength. In addition, studies also suggest that people who are deficient in certain essential fatty acids are more likely to suffer from bone loss than those with normal levels of these fatty acids. In a study of women over 65 with osteoporosis, those given EPA and GLA supplements experienced significantly less bone loss over three years than those who were given only placebo. Many of these women also experienced an increase in bone density after this experiment.
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 may be at an increased risk for depression. The omega-3 fatty acids are important components of each nerve cell membranes. They help nerve cells communicate with each other. This is essential step in maintaining good mental health. Levels of omega-3 fatty acids were found to be measurably low and the ratio of omega-6 to omega-3 fatty acids were particularly high in a study of patients hospitalized because of depression. In a study of people with depression, those who ate a healthy diet consisting of fatty fish two to three times per week for 5 years experienced a significant reduction in depression and hostility.
Bipolar disorder and schizophrenia
In one study with bipolar disorder, those who were treated with EPA and DHA in combination with their usual mood stabilizing medications for four months experienced fewer mood swings and recurrence of either depression or mania than those who received placebo. Moreover, one preliminary evidence suggests that people with schizophrenia experience an improvement in symptoms when given omega-3 fatty acids. However, a recent well-designed study concluded that EPA supplements are no better than placebo in improving symptoms of schizophrenia. The conflicting results suggest that more research is needed before conclusions can be drawn about the benefit of omega-3 fatty acids for this disorder. Similar as diabetes, people with schizophrenia may not be able to convert ALA to EPA or DHA efficiently.
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