1. The Fat That's Actually Good for You
Believe it or not, there are such things as healthy fats. While doctors recommend limited intake of trans fats and saturated fats present in most snack foods, candies and hydrogenated oils, they also recommend an increase in omega 3 fatty acids. What's better, you can get plenty of omega 3 through delicious and nutritious meals that include fatty fish, such as mackerel, salmon, sardines, trout, herring and albacore tuna. Additionally, walnuts, flaxseed, soybeans and canola oil contain alpha-linolenic acid (LNA) which is converted to omega 3 in the body.
2. Give Your Brain a Boost
Studies have shown that including at least two servings of fatty fish in your weekly diet can help to increase brain function. Omega 3 is a key component in the development and maintenance of healthy brain cells, and may help to improve concentration, study skills, memory and the communication between brain cells. It has been suggested that fish oil may even help improve the symptoms of people, particularly children, with behavioral disorders.
3. Tell Your Triglycerides to Take a Hike
Studies have shown that an increased intake of fish oils, specifically omega 3, in the diet can help to combat high levels of triglycerides in the blood. While supplements of omega 3 should be supervised by your physician, it is generally recommended that you take 2 to 4 g of fish oil in capsule form daily. In addition to lowering tryglycerides, fish oil can help reduce the risk of cardiac arrest, lower arterial plaque and help to control blood pressure.
4. The Blood Sugar Factor
Not only have reports shown increased fasting blood sugar levels in trials where type 2 diabetics were taking fish oil supplements, it has also been suggested that omega 3 can help overweight individuals who have trouble controlling blood sugar levels and cholesterol to lose weight. Various clinical studies have shown that when a low-fat diet includes fatty fish as a staple food and is supplemented with regular exercise, more fat loss and better levels of blood sugar and cholesterol are achieved.
5. Feed Your Body a Cancer Fighting Fat
In regions including Southeast Asia, Hawaii and Alaska where for centuries the native people have included fatty fish as a part of their regular diet, cancer rates are greatly decreased, suggesting a direct link to the effects of fish oil in cancer prevention. While the official verdict is still out, testing with laboratory rats and animals has shown promising results with omega 3 in the fight against cancer, particularly the some of the most common forms, such as colon cancer, breast cancer and prostate cancer. One more reason to add fish to your diet at least twice a week.
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