Hundreds of experiments and clinical trials support the benefits of omega-3 fatty acids and the foods that contain them. These fatty acids potentially lower the risk of heart disease by reducing the likelihood of blood clotting, decrease "bad" cholesterol, boost "good" cholesterol and possibly lower psychotic symptoms. Omega-3 fatty acids come in three forms: long-chain omega-3s, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA); and the short-chain alpha-linolenic acid (ALA). Foods rich with these fatty acids comprise different incentives.
Flaxseed Oil
Many products containing flaxseed oil, such as flaxseed cereal and flaxseed cooking oil, advertise their omega-3 content. Research differs on the actual benefits of the omega-3 fatty acids in flaxseed oil, but the October 2009 edition of "Applied Physiology, Nutrition and Metabolism" magazine says flaxseed fiber reduces low-density lipoprotein (LDL) and overall cholesterol, while the alpha-linolenic acid provides anti-inflammatory effects, protecting against ischemic heart disease. Even a small serving of 1 oz. of oil added to whole-grain pasta or bread can provide more than 6g of ALA.
Walnuts
Unsalted, raw walnuts provide 2.6g of omega-3 fatty acids per serving. Add walnuts to salads for flavor, and to reduce calories by replacing bacon bits or croutons. Walnuts also make good snacks at work, school or home. Research published in "The American Journal of Clinical Nutrition" found that walnuts, like flaxseed oil, reduce LDL and overall cholesterol better than fish, making them an excellent, high-density source of omega-3s.
Seafood
Most fish and shellfish contain high concentrations of long-chain omega-3s, which they get from the algae and seaweed they consume. In the Feb. 2010 issue of the "Archives of General Psychiatry," researchers found that a diet high in long-chain omega-3s significantly reduced psychotic symptoms. At the end of the 12-month study, only two of 41 subjects in the omega-3 group exhibited signs of psychosis, while 11 of 40 in the placebo group developed symptoms. Other research has already supported the benefits of omega-3 in learning in children and reduction of violent behavior of inmates; this furthers the notion that omega-3 fatty fish like herring, salmon, tuna, mackerel and sardines should be part of a balanced diet.
References
- Applied Physiology, Nutrition and Metabolism: Experimental and Clinical Research Findings on the Cardiovascular Benefits of Consuming Flaxseed
- The American Journal of Clinical Nutrition: Walnuts and Fatty Fish Influence Different Serum Lipid Fractions in Normal to Mildly Hyperlipidemic Individuals: a Randomized Controlled Study
- Archives of General Psychiatry: Long-Chain Omega-3 Fatty Acids for Indicated Prevention of Psychotic Disorders: a Randomized, Placebo-Controlled Trial
Member Comments