Omega 3s are a class of unsaturated fatty acid. Nutritionally important n-3 fatty acids are alpha-linolenic acid, ALA; eicosapentaenoic acid, EPA; and docosahexaenoic acid, DHA. The body cannot synthesize omega 3s from other substance but can convert ALA into EPA and DHA. However this conversion is very inefficient and thus it is important to include sufficient EPA and DHA in our diet. Important sources of omega 3s are cold water oily fish, flax oil, eggs and milk and cheese from grass-fed cows.
Heart Disease
Omega 3 fatty acids help reduce several risk factors for heart disease, such as high cholesterol, high blood pressure and blood trigylcerides. According to T. Mita and colleagues in "Atherosclerosis," supplementation with 1.8 g omega 3s daily for two years was shown to significantly lead to a reduced artery thickness together with an improved blood flow. This study showed that omega 3s not only help to prevent atherosclerosis but they can also reverse it. A regular intake of fish oil helps to lower the risk of death, heart attack, stroke and abnormal heart beats in people who have already suffered a heart attack.
Rheumatoid arthritis
Rheumatoid arthritis is an autoimmune disease causing inflammation in the joints. Fish oil helps to reduce the symtoms of this conditions, including joint pain and morning stiffness. While research is still inconclusive, it is believed that fish oils may also be beneficial in osteoarthritis. Fish oils are also helpful to athletes experiencing joint pain and stiffness due to overuse.
Brain
EPA and DHA are especially important for brain development of the infant and in fact are nowadays incorporated in baby food. Omega 3 fatty acids have also been reported to aid psychotic disorders, according to P. Taepavarapruk and C. Song in "Journal of Neurochemistry." While some studies have reported that supplementation of omega 3 leads to an improvement for depression and schizophrenia patients, other studies have found no benefit.
Cancer
Eskimos, who have a high-fat diet but also have a high intake of omega 3s from fish, have surprisingly low rates of colorectal cancer. Several studies have shown that fish oil supplementation may help prevent colorectal cancer. For example, E.A. de Deckere in the "European Journal of Cancer Prevention" reports a decreased risk in colorectal with regular omega 3 intake. The same study also reports a decreased risk of breast cancer, possibly by a reduction and/or inhibition of tumour growth.
Diabetes
Diabetics often have high blood triglycerides and low HDL levels. Since omega 3s have been shown to help lower triglycerides while raising HDL, supplementation with this nutrient might be beneficial to diabetics.
Warning
Consult your physician before trying any food supplement. Excess consumption of omega 3 fatty acids, upwards of 3 g a day, may cause increased bleeding and hemorrhagic stroke.
References
- "Atherosclerosis"; Eicosapentaenoic acid reduces the progression of carotid intima-media thickness in patients with type 2 diabetes; T. Mita, H. Watada, T. Ogihara, T. Nomiyama, O. Ogawa, J. Kinoshita, T. Shimizu, T. Hirose, Y. Tanaka, and R Kawamori; March 2007
- "Journal of Neurochemistry"; Reductions of acetylcholine release and nerve growth factor expression are correlated with memory impairment induced by interleukin-1beta administrations: effects of omega-3 fatty acid EPA treatment; P. Taepavarapruk and C. Song; December 2009
- "European Journal of Cancer Prevention"; Possible beneficial effect of fish and fish n'3 polyunsaturated fatty acids in breast and colorectal cancer; E.A. de Deckere; July 1999
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