Omega-3 fatty acids are considered essential fatty acids for human health but it is outsourced only, none of the human body organ produces the omega 3 fatty acids within the body. The deficiency of Omega3 fatty acids leads to poor memory, dry skin, heart and coronary problem, mood swings, depression, fatigue and nerve problems. It has been reported by the scientist that Omega 3 Fatty Acids reduces the inflammation, prevent from the coronary and heart diseases, risk of cancer lower down and it also work in arthritis and many more diseases.
The rich source of Omega 3fatty acid are fish, such as salmon, tuna, and halibut, other seafood including algae and krill, a few plants, and nut oils such as flaxseed, walnuts, soya nuts, soya oil, olive oil, Hemp seeds, pumpkin seeds are the rich source of omega 3 fatty acids.
Fruits and vegetables that are good sources of omega-3 include kidney beans, navy beans, tofu, winter and summer squash, certain berries such as raspberries and strawberries, broccoli, cauliflower, green beans, romaine lettuce, and collard greens.
Omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive (brain memory and performance) and behavioral function. 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.
Omega-3 fatty acids CONTROLS;
HYPERTENSION /BLOOD PRESSURE/ CHOLESTROL/HEART PROBLEMS;
High cholesterol: According to University of Maryland Studies have shown that it reduces triglyceride and LDL levels and increased the HDL, good Cholesterol level in the blood which is good for health. Finally, walnuts (which are rich in alpha linolenic acid or ALA, a type of omega-3 fatty acid) have been reported that it too lower the total cholesterol and triglycerides in people with high cholesterol levels.
High blood pressure/Hypertension: Blood pressure/Hypertension can be controlled easily by regular consumption of Omega 3 fatty acid directly either through daily food or supplements. Studies disclosed that at least taking 3 or more grams of fish oil daily may reduce blood pressure in people with untreated hypertension.
Heart disease: Omega 3 Fatty Acids –fish oil supplement taken regularly shown to lower levels of triglycerides total cholesterol in the blood and lower the risk of heart attack, stroke, and abnormal heart beats in people who have already had a heart attack. Fish oil also appears to help prevent and treat atherosclerosis (hardening of the arteries) by slowing the development of plaque and blood clots, which can clog arteries.
Diabetes: It has also been reported that patients suffering with diabetes often have high triglyceride and low HDL levels. Omega-3 fatty acids from fish oil can help, lower the triglycerides and apoproteins (markers of diabetes), and raise HDL. Omega-3 fatty acid, ALA from flaxseed, for example may not have the same benefit as fish oil. Some people with diabetes can’t efficiently convert ALA to form omega-3 fatty acids that the body can use. Also, some people with type 2 diabetes may have slight increases in fasting blood sugar when taking fish oil, so consult your physician in such cases to find out, if fish oil is right for you.
Rheumatoid arthritis: Several clinical studies focused that omega-3 fatty acid supplements are good for arthritis patients more focused on rheumatoid arthritis (RA), an autoimmune disease that causes inflammation in the joints. Omega 3 fatty acids reduce symptoms of RA, including joint pain and morning stiffness.
Osteoporosis: Some studies suggest that omega-3 fatty acids may help increase levels of calcium in the body and improve bone strength. But it has also been found that in some cases results were not positive.
Children with Attention Deficit/Hyperactivity Disorder (ADHD): Those with lower levels of omega-3 fatty acids had more learning and behavioral problems, such as temper tantrums and sleep disturbances than boys with normal omega-3 fatty acid levels.
Menstrual pain: it also works in menstrual pain disorder.
Colon Cancer: Eating foods rich in omega-3 fatty acids seems to reduce the risk of colorectal cancer. Preliminary studies suggest that taking fish oil daily may help slow the progression of colon cancer in people with early stages of the disease. If you have colorectal cancer, ask your doctor before taking any supplements.
Breast cancer: Although not all experts agree, women who eat foods rich in omega-3 fatty acids over many years may be less likely to develop breast cancer. More research is needed to understand the effect that omega-3 fatty acids may have on the prevention of breast cancer.
Prostate cancer: Population based studies of groups of men suggest that a low-fat diet including omega-3 fatty acids from fish or fish oil help prevent the development of prostate cancer.
Dietary SourcesFish, plant, and nut oils are the primary dietary source of omega-3 fatty acids. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are found in cold-water fish such as salmon, mackerel, halibut, sardines, tuna, and herring. ALA is found in flaxseeds, flaxseed oil, canola (rapeseed) oil, soybeans, soybean oil, pumpkin seeds, pumpkin seed oil, purslane, perilla seed oil, walnuts, and walnut oil. Other sources of omega-3 fatty acids include sea life such as krill and algae.
Available Forms:Both EPA and DHA can be taken in the form of fish oil capsules. Flaxseed, flaxseed oil, fish and krill oils should be kept refrigerated. Whole flaxseeds must be ground within 24 hours of use, so the ingredients stay active. Flaxseeds are also available in ground form in a special Mylar package so that the components in the flaxseeds stay active.
Be sure to buy omega-3 fatty acid supplements made by established companies who certify that their products are free of heavy metals such as mercury, lead, and cadmium.
Children should avoid eating fish that may be high in mercury, such as shark, swordfish, king mackerel, and tilefish.
Do not take more than 3 grams daily of omega-3 fatty acids from capsules without the supervision of a health care provider, due to an increased risk of bleeding.
• For healthy adults with no history of heart disease: The American Heart Association recommends eating fish at least 2 times per week.
• For adults with coronary heart disease: The American Heart Association recommends an omega-3 fatty acid supplement (as fish oils), 1 gram daily of EPA and DHA. It may take 2 – 3 weeks for benefits of fish oil supplements to be seen.
• For adults with high cholesterol levels: The American Heart Association recommends an omega-3 fatty acid supplement (as fish oils), 2 – 4 grams daily of EPA and DHA. It may take 2 – 3 weeks for benefits of fish oil supplements to be seen.
Though Omega 3 fatty acid is essential and good for health but as its having the blood thinning properties, so should not be taken over dose and take as prescribed by your doctors. Never to be taken along with any other blood thinning medicine like aspirin etc. Even if you eat fish, it should not be on daily basis but twice or thrice a week is recommendated.