The Essentials of Omega-3 fatty acids

Overview:

Research shows that omega-3 fatty acids reduce inflammation and may help lower the risk of chronic diseases such as:

·         Heart disease

·         Cancer

·         Arthritis

·         High blood pressure

·         Diabetes (fish oil supplement or flax seeds)

·         Rheumatoid arthritis

·         Osteoporosis

·         Depression (along with medication to improve benefits)

·      Attention deficit/hyperactivity disorder

·        Skin disorders

·        Macular Degeneration

·        Menstrual pain

These acids are highly concentrated in the brain and appear to be important for:

·         Cognitive function (brain memory and performance)

·         Behavioral function.

In fact, infants who do not get enough of these fatty acids from their mothers during pregnancy are at risk for developing:

·         Vision

·         Nerve problems.

Symptoms of omega-3 fatty acid deficiency include:

·         Fatigue

·         Poor memory

·         Dry skin

·         Heart problems

·         Mood swings or depression

·         Poor circulation.

The Mediterranean diet, on the other hand, has 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 Mediterranean diet does not include much meat (which is high in omega-6 fatty acids) and emphasizes foods rich in omega-3 fatty acids, including whole grains, fresh fruits and vegetables, fish, olive oil, garlic, as well as moderate wine consumption.

Dietary Sources:

Fish, plant, and nut oils are the primary dietary source of omega-3 fatty acids 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, walnuts, and walnut oil. Other sources of omega-3 fatty acids include sea life such as krill and algae.

Precautions:

Because of the potential for side effects and interactions with medications, dietary supplements should be taken only under the supervision of a knowledgeable health care provider.

Omega-3 fatty acids should be used cautiously by people who bruise easily, have a bleeding disorder, or take blood-thinning medications as high doses of omega-3 fatty acids may increase the risk of bleeding.

Fish oil can cause gas, bloating, belching, and diarrhea. Time-release preparations may reduce these side effects, however.

Also, people with type 2 diabetes may experience increases in fasting blood sugar levels while taking fish oil supplements.

Some fish may contain potentially harmful contaminants, such as heavy metals (including mercury), dioxins, and polychlorinated biphenyls (PCBs). Buy fish oil from a reputable source that test to make sure there are no mercury or pesticide residues in its products.