Omega-3 Facts
Research suggests that omega-3 fatty acids, which are naturally found in certain foods, have a number of health benefits. But as with all dietary supplements, you should consult a medical professional before taking large doses of omega 3, as it may interact with blood-thinning medication, anti-inflammatory medication and medications for diabetes and lowering cholesterol.
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Fatty Acids
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Although fatty acids are essential to the human body, the body can't make them itself. They play an important role in brain function, development and growth, says the University Maryland Medical Center. The three main types of fatty acids are eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA).
Sources
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Omega-3 is found almost exclusively in seafood and particularly in oily fish. Mackerel, tuna, salmon and sardines all possess high levels of omega-3, although it is present at some level in virtually all fish, says the California Seafood Council. Salmon is particularly high in omega-3, with between 1.1 and 1.9 grams in each 3-oz. serving. The American Heart Association recommends eating fatty fish at least twice a week, ideally baked or grilled rather than fried. Vegetarians can get the benefits of omega-3 by eating tofu, soybeans, canola, flaxseed and walnuts. You can also buy omega-3 supplements.
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Benefits
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Omega-3 is particularly useful for anyone at risk from cardiovascular disease. According to the American Heart Association, omega-3 decreases the risk of abnormal heartbeats and also lowers levels of triglyceride in the blood, which in turn slightly lowers blood pressure and reduces blood clotting and the formation of plaque in the arteries of the heart. The University of Maryland Medical Center also says that omega-3 may be beneficial in the treatment of diabetes, arthritis, lupus, depression and osteoporosis.
Balance
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It is important to consume omega-3 in balance with omega-6, another kind of fatty acid. Most Americans consume between 14 and 25 times more of omega-6 than omega-3, says the University of Maryland Medical Center. The Mediterranean diet, on the other hand, is much more balanced and includes much less meat (the main source of dietary omega-6) and many more fresh fruits and vegetables, whole grains and fish. Scientists believe that diet is a contributory factor in the much lower rates of heart disease among people who eat a Mediterranean-style diet.
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References
- Photo Credit mackerel image by sasha from Fotolia.com
