Along with other nutrients, omega-3 contributes to healthy bone growth and development. Since it can only be obtained from external sources, many people supplement their diets with a dietary supplement. Ask you doctor about taking an omega-3 supplement if you feel that you do not receive enough from your diet.
About Omega-3
Omega-3 is one of the essential fatty acids, also known as polyunsaturated fatty acids. Along with omega-6, omega-3 plays a crucial role in healthy growth and development, as well as the prevention of chronic disease. Although most American diets contain adequate amounts of omega-6, which is found in meat, many do not have sufficient levels of omega-3, which is most commonly found in fish. Omega-3 deficiency can result in symptoms such as fatigue, depression, dry skin and heart problems. Docosahexaenoic acid, or DHA, eicosapentaenoic acid, or EPA, and alpha-linolenic acid, ALA, are all types of omega-3 fatty acids.
Omega-3 and Bone Growth
Studies have shown that adequate intake of omega-3 promotes healthy bone growth. In a 2007 study by researchers from Umea University in Sweden, adult men who consumed higher amounts of omega-3 fatty acids had higher bone density concentrations than those who did not. Animal studies have provided similar results. Although additional research is necessary to confirm the exact role of omega-3 in bone development, these studies suggest that adequate intake may aid in healthy bone growth and prevent bone diseases such as osteoporosis.
Other Benefits
In addition to healthy bone formation and prevention of bone diseases, omega-3 provides many other health benefits. Studies have proven that it reduces the risk of heart disease, since it has beneficial effects on high cholesterol levels. Omega-3 is also crucial to healthy brain development. Pregnant women should be especially careful to consume enough omega-3, since deficiencies may result in vision and nerve abnormalities in the developing infant. Other benefits include a lower risk of cancer and arthritis, and reduced depression and anxiety symptoms.
Sources
The best source of omega-3 is fish. Salmon, mackerel, halibut, sardines, tuna, and herring all contain high concentrations of DHA and EPA, according to the University of Maryland Medical Center. Oils like flax seed, canola, walnut, soybean oil also contain high amounts of omega-3. The Mediterranean Diet, which contains high amounts of fish, whole grains, olive oil, garlic, and fruits and vegetables, tends to provide a good balance of omega-3 and omega-6 essential fatty acids.
References
- University of Maryland Medical Center: Omega-3 fatty acids
- MedlinePlus; Omega-3 fatty acids
- The American Journal of Clinical Nutrition; n--3 Fatty acids are positively associated with peak bone mineral density and bone accrual in healthy men: the NO2 Study
- Harvard School of Public Health; Omega-3 Fatty Acids; Dr. Frank Sacks; 2011
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