What are the Benefits of Omega 3 Fatty Acids?
Should we all be taking Omega 3 fatty acid supplements? Do we get enough of these beneficial fatty acids in our diet and what are the benefits from increasing the amount we consume?
What are the benefits of Omega 3 Fatty Acids?
Omega 3 fish oil supplements containing DHA (docosahexaenoic acid) and EPA(eicosapentaenoic acid) have been shown to reduce the risk of CVD (cardio vascular disease), heart attack, abnormal heart rhythms, and hardening of the arteries. (ref: Omega-3 fatty acids, fish oil, alpha-linolenic acid ). High doses however can be harmful so it’s important not to exceed the recommended dosage. These acids are called Omega 3 fatty acids and are of the class of fatty acids known as poly-unsaturated.
In clinical trials a diet high in these types of acids have been shown to lower triglycerides and also to increase the levels of the beneficial HDL cholesterol. Other claims for Omega 3 benefits include help in relieving rheumatoid problems such as joint pain and benefits in some skin conditions. Some research also suggest that they can be of help in preventing Alzheimer’s disease and in boosting the immune system.
Which are the foods containing Omega 3 fatty acids?
Foods rich in these fatty acids include coldwater fish such as mackerel, herring, anchovies and sturgeon, tuna, salmon, walnuts, kidney beans, spinach, Chinese cabbage, canola oil, broccoli and grape leaves.
Why don’t we get enough Omega 3 fatty acids in our diet?
The consumption of coldwater fish which are rich in Omega 3 has declined in recent years, partly because of warnings of mercury contamination. However two or three servings of fish rich in these fatty acids a week would be enough to get an adequate amount and would still be below the level of 12 ozs that is the recommended limit. Many people however do not like fish so what are the alternatives? Other sources of Omega 3 fatty acids include vegetables (as listed above) and canola oil.
Children and Omega 3
Do children benefit from Omega 3 supplements? In this report Omega 3 ’significantly’ improves behaviour of hyperactive children from the Dail Mail it seems that children with ADHD can benefit from these supplements. Clinical trials undertaken by an Australian government research body and the University of South Australia showed that taking a supplement containing Omega 3 and Omega 6 fatty acids had a significant affect on some of the symptoms of ADHD. They found that 40% of children with behaviour and learning problems improved in their spelling and reading abilitites.
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