What are the Benefits of Omega 3?
Omega 3 supplements have received a lot of attention recently so is it a good idea to take them as a supplement or do we get enough of this fatty acid in our usual diet? One problem that has arisen recently is that a lot of publicity on the dangers of mercury poisoning from fish has made many people eat less of this excellent food which has consequently lowered their intake of fatty acids like Omega 3. This is unfortunate as two or three servings of coldwater fish a week, while still well below the limit deemed dangerous for mercury poisoning, is enough to ensure adequate intake of these nutrients. So should we be taking it and what are the benefits of Omega 3?
Many people however do not like fish, which is the best source, so for both of these reasons there is quite a high level of deficiency of these essential fatty acids in our diets.
Some benefits of Omega 3 fatty acids?
Fish oil supplements contain both EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid both of which have been shown to be beneficial in reducing cardio vascular disease, heart attacks, heart rhythm problems and hardening of the arteries. It is important however to stick to the recommended dosages as too high an intake can have some harmful effects, mainly to do with blood clotting. These two acids together are called Omega 3 fatty acids and are polyunsaturated acids (the good kind!).
These fatty acids also lower triglyceride levels, as shown in clinical trials and increase HDL (high density lipoproteins – the good kind)! There is also some evidence that they may be helpful for some problems associated with rheumatoid conditions such as joint pain and stiffness. Other research has shown that they may be beneficial in helping the slow the deterioration in patients with Alzheimer’s disease.
Omega 3 Foods
In addition to taking supplements you can eat foods rich in Omega 3 fatty acids such as herring, mackerel, sturgeon and anchovies, walnuts, Chinese cabbage, canola oil, kidney beans and spinach.
Children and Omega 3
Clinical trials have shown that supplements containing Omega 3 have a beneficial effect on the learning abilities of children with ADHD. The University of South Australia in cooperation with an Australian government body found that 40% of children who had ADHD and suffered from behavioral problems improved significantly when given these supplements.
In conclusion, if you are not eating enough of the foods rich in Omega 3 and other fatty acids you may like to investigate whether you would benefit from taking a supplement such as Omega 3 fish oil.
May 16 2010 01:00 pm | nutrition