Omega 3 is a fatty acid essential for good health. The body cannot manufacture Omega 3, making it important to add foods rich in omega 3 fatty acids to our diet. There are three types of omega 3: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), and they all come from foods or taken in supplement form, then broken down in the body to provide health benefits that include reducing inflammation and preventing disease.
Souces of Omega 3
Omega 3 fatty acids come from plants and fish, and supplements derived from fish and other oils. They are polyunsaturated fats versus saturated fats found in meat and other foods that can raise cholesterol and contribute to heart disease. Sources of omega 3 include herring, mackerel, salmon and other fish. Plants that are rich sources of the fatty acid include nuts, flaxseed, fruits, vegetables and whole grains. Omega 3 oils include olive oil, canola, flaxseed and soybean oil, that are actually sources of ALA. Fish contains both DHA and EPA.
Omega 3 Benefits
Omega 3 studies have been conducted that show multiple health benefits. The strongest effect of omega 3 fatty acids is in promoting a healthy heart. Cardiovascular effects of omega 3 include reduced inflammation and lower cholesterol. The result of decreased inflammation can also provide benefit to diabetics who are at increased risk for heart disease. The essential fatty acids derived from omega 3 have anti-inflammatory properties, and can help with arthritis. Additional benefits of omega 3 include improved mood, promoting healthy skin and vision, and helping to prevent cognitive decline.
Brain Health and Omega 3
A focus on maintaining brain health throughout life shows that omega 3 fatty acids may be crucial for Alzheimer's prevention. A study published in the Annals of Neurology in 2007 shows lower levels of the protein LR11in individuals with cognitive decline. A study conducted by Greg M. Cole, PhD, associate director of the UCLA Alzheimer's Disease Research Center and colleagues revealed that omega 3 from fish oils can boost production of the protein LR11, and is published in the Journal of Neuroscience, December 26 2007.
Omega 3 and Mood
A study published September, 2009 in the Journal of Aging and Health showed that long-term consumption of fish was associated with lower incidence of depression among elders. The study included 1190 men and women living in the Greek islands and in Cypress, showing that healthy eating habits throughout life to include omega 3 can have benefits for preventing depression.
Omega 3 and Sudden Cardiac Death
Several studies suggest that omega 3 fatty acids can prevent sudden cardiac death from ventricular fibrillation (VF). During a heart attack, the cardiac muscle becomes irritated, increasing the risk of deadly arrhythmia. A study published September 2008, conducted by the Department of Medicine, Stavanger University Hospital, Stavanger, Norway found "a 1% increase of the omega-3 index was associated with a 48% reduction in risk of VF", showing the heart protective benefits of omega 3.
Omega 3 and Autoimmune Diseases
Omega 3 can help treat autoimmune and inflammatory disorders such as rheumatoid arthritis, psoriasis, inflammatory bowel disease, asthma and heart disease. Omega 3 can reduce inflammation by inhibiting cytokines, which are chemicals that cause inflammation.
History
Omega 3 fatty acids have always been important for health. Western diets have steadily incorporated more saturated fats at mealtime, leading to increased risk of a variety of diseases. A healthy ratio of omega 3 to omega 6 fatty acids (found in red meat, vegetable oils and margarine) can be accomplished by eating fish two to three times a week or taking omega 3 supplements, and by reducing red meat and vegetable oil consumption. Look for foods fortified with omega 3 fatty acids that are being incorporated into food products.
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