It
seems that every day brings new reports on the benefits
a diet rich in omega-3 fatty acids.
Omega-3
fatty acids are also known as essential fatty acids or polysunsaturated
fatty acids. These are essential to human health and must
be obtained from food, particularly fish and certain plant
oils. Fatty acids are critical components of cell chemistry,
allowing proper function of cell membranes. Fish contains
two important omega 3 polyunsaturated fats, eicosapentaenoic
acid (EPA) and docosahexanoic acid (DHA). The body also
converts some EPA and DHA from other sources: flaxseeds,
pumpkin seeds, walnuts, soybeans and some dark green leafy
vegetables.
Some
recent reports have provided information on new types of
health benefits from omega-3s, and some have added to previous
knowledge:
- Reduced
risk of Alzheimer’s and other dementias in people
with higher levels of blood DHA.
- Reduced
risk of stroke with higher rates of consumption of omega-3s.
- Reduced
risk of heart attacks and chronic heart disease with higher
rates of consumption of omega-3s.
- Reduced
blood trigyicerides with fish oil consumption.
- Alleviation
of the symptoms of depression with fish oil consumption.
- Alleviation
of symptoms from several inflammatory and autoimmune diseases,
including rheumatoid arthritis, Crohn’s disease,
ulcerative colitis, psoriasis, lupus erythematosus, multiple
sclerosis and migraine headaches.
- Improved
behavior in some students with attention deficit disorder
(ADD), attention deficit hyperactive disorder (ADHD),
autism, dyslexia, Asperger’s Syndrome and pervasive
development disorder. The students were given fish oil
supplements and put on a diet with reduced salt, transfatty
acids, sugar, preservatives and additives.
Some
of these recent findings aren’t conclusive, so keep
your eyes open for updates on any topics that are of special
interest. A tremendous amount of research on fish oil and
fatty acid health effects is being conducted all around
the world, and results will be announced frequently.
Now,
which seafood is best? Cold water fish have the highest
level of omega-3s, but all seafood has some. Salmon typically
has from 1 to 2 grams EPA+DHA per 3-ounce serving. Catfish
has about 0.2, and shrimp 0.3.
For
these reasons, the American Health Association recommends
that everyone consume seafood twice a week. Seafood is good
for your health because every meal will add to your intake
of omega-3 fatty acids, and each meal of seafood means lower
consumption of saturated fats.
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