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Home > Resources & Publications > Newsletters & Magazines > Fins and Waters > 2006 > 12-06

Resources & Publications:  Fins & Waters

December 2006

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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