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OMEGA-3 FATTY ACIDS
Although diet and supplement fads come and go, one compound that is likely to stay around for good is omega-3 fatty acids. Ample research shows that these fatty acids are essential to a wide variety of bodily functions. They also help to reduce the odds and severity of an equally extensive range of problems. Omega-3 fatty acids have recently even been shown to decrease levels of stress.
Unlike cholesterol however, the body does not manufacture its own omega-3 fatty acids. This means that you have to consume them in your diet. Three main types of these fatty acids exist: alpha-linolenic acid or ALA, eicosapentaenoic acid or EPA, and docosahexaenoic acid or DHA. ALA is consumed by eating various foods and is then broken down into EPA and DHA. The EPA and DHA are the compounds that are so beneficial for so many of the body's functions.
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According to many reliable studies, omega-3 fatty acids have been shown to reduce the risk factors for coronary heart disease (CHD), arthritis, and even certain cancers. Developing fetuses lacking the required amounts are at an increased risk for visual and nervous system problems. Omegs-3 fatty acids are passed from mother to fetus during gestation. Studies also strongly suggest that these fatty acids play an important role in proper cognitive function (memory and thinking). The lack of them can be seen in mood swings, excess fatigue, poor memory, and many other problems.
Those who do get the appropriate amounts of these essential nutrients have improved blood sugar levels, better cholesterol levels, and more. Higher levels of the good cholesterol HDL are present in individuals who adopt a diet that is rich in omega-3. Additionally, they usually present with lower triglyceride levels, the most common form of fat in the body.
How do we get these omega-3 fatty acids? The American Heart Association and other official health and medical organizations recommend 2 servings of fish per week. Many types of oily fish provide omega-3 fatty acids, including tuna, herring, mackerel, salmon, halibut, anchovies, and sardines. Oily fish is regarded as one of the most readily available sources of omega-3 fatty acids, but consumers should beware of the possibility of heavy metal poisoning and should therefore only consume fish from a reliable and reputable source.
The benefits of omega-3 fatty acids are a major reason for diets such as the Mediterranean Diet being so popular. This diet typically includes lower quantities of high fat red meats and more omega-3 rich fish than other diets. It also includes whole grains, fresh fruit and vegetables, garlic, and other foods native to the region that contain the nutrients. Ligonberries, walnuts, pecans, and kiwifruit also contain omega-3 fatty acids, as does flax/ linseed.
Of course, like most things, your can go to the extreme and ingest too much of these macro-nutrients. Some types of stroke have been associated with consuming an excess of 3 grams per day of omega-3 in supplement form. It is also contra-indicated in individuals with heart disease. Additionally, like any dietary recommendation, the correct amount for each individual will vary according to particular circumstances. Before making any dietary changes, always consult your physician for advice to ensure your continuing health.
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