Omegas-3 fatty acids show that not all fats are harmful to the body. In fact, these fats are vital for good health. They are called essential fatty acids because the body cannot produce them on its own. Your diet must supply these essential nutrients. According to the "Nutritional Business Journal," the worldwide fish oil supplement market's annual sales topped $1.5 billion in 2005. Many people may choose to take a supplement if they do not like fish, giving you an opportunity to realize the benefits either way.
Benefits
Omega-3 fatty acids may provide cardiovascular health benefits. Some of the benefits surround its effect on cholesterol levels. A 2010 study in "Cardiology in Review" found that omega-3 in your diet could reduce high triglycerides. High levels of triglycerides can increase your risk of heart disease and atherosclerosis, or hardening of the arteries.
Effects
Omega-3 fatty acids affect your health, specifically your blood. These nutrients reduce the tendency of platelets in the blood to clot by mimicking the effects of blood thinners, explains Whole Health MD. This can be beneficial to individuals with risk factors for heart disease. Omega-3 fatty acids also affect nervous system function. A 2010 study in "Nature Reviews Neuroscience" found that these nutrients support healthy nerve function and that deficiencies can increase the risk of several mental disorders.
Safety
An overriding concern with any nutritional supplement is its safety and the potential negative health effects. Supplements, after all, are not regulated by the U.S. Food and Drug Administration. The Environmental Defense Fund surveyed 75 companies for their regulation of mercury, PCBs and dioxins in these supplements. More than 80 percent demonstrated that they followed the strictest U.S. standards for contaminants. Yet, the omission of 20 percent is cause for concern. As a consumer, you may want to look toward dietary sources instead of using a supplement.
Sources
There are several dietary sources of omega-3 fatty acids. Cold-water fish such as Atlantic salmon, halibut and tuna are excellent sources for these nutrients. You can also get omega-3 fatty acids from game meats such as venison and buffalo. Flaxseeds and walnuts provide plant sources for these nutrients.
Side Effects
Omega-3 fatty acids are not without side effects. Because of the effects on the blood, you should use caution when increasing your dietary sources of omega-3 fatty acids if you are on a prescription blood thinner or take daily aspirin for cardiovascular health since the two have similar effects. Many find the aftertaste of taking omega-3 fatty acid supplements unpleasant. In the end, it is important to consult your doctor before making any dietary changes, especially if you have a pre-existing health condition.
References
- Nutritional Business Journal: Omega-3 Growth Tapers for Supplements but Kicks Off in Food
- American Heart Association: Fish and Omega-3 Fatty Acids
- "Cardiology in Review"; Fish Oil for the Treatment of Cardiovascular Disease; D. Weitz et a.l; September 2010
- Whole Health MD: Omega-3 Fatty Acids
- "Nature Reviews Neuroscience"; Brain Foods: The Effects of Nutrients on Brain Function; F. Gómez-Pinilla; July 2008
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