Amongst all the essential fatty acids, Omega 3 Fatty Acids play a very important role. Although human body manufactures most of the essential fatty acids, Omega 3 fatty acids are not amongst them, and have to be supplemented externally.
They are chiefly found in fish. Salmon, Tuna, Algae, Krill and Nut Oils are some of the rich sources of Omega 3. Also commonly known as Poly Unsaturated Fatty Acids or PUFA's, they play a very vital role in the functioning of the brain and the normal development and growth of our body. They are also known to prevent the risks of heart diseases. It is highly recommended by the American Heart Association that we eat fatty fish including Tuna, Salmon, Sardines, Mackerel etc at least bi-weekly.
According to the latest researches Omega 3 Fatty acids help in reducing inflammation and lower the risk of chronic diseases like cancer, heart diseases and arthritis. Omega 3 Fatty acids are very important for the proper functioning of the brain including cognitive and behavioural functioning. It has been seen that the babies who did not get sufficient omega 3 fatty acids in the pre natal stage develop a risk of nerve and vision problems. Deficiency of omega 3 fatty acids could result in mood swings, depression, poor memory, dry skin or heart problems.
It is very important that we maintain a balance in the consumption of omega 3 and omega 6 fatty acids in our diet. Omega 3 Fatty acids help in reducing inflammation, whereas Omega 6 fatty acids tend to increase inflammation. The American diet is known to have much more omega 6 fatty acids than the omega 3 variety. Comparatively the Mediterraneans have healthier eating habits. Their diets are well balanced in omega 3 and omega 6 fatty acids. This type of diet is known to prevent heart diseases. The Mediterraneans usually do not consume much of red meat, which is rich in omega 6 fatty acids. Their staple food consists of the items which are rich in omega 3 fatty acids. They include fresh vegetables and fruits, whole grains, fish, garlic, olive oil etc.
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Although Omega 3 Fatty Acids are best used to prevent heart diseases, they have been proven to have a beneficial effect in preventing the following conditions as well:
High Cholesterol - The Mediterranean style of diet is rich in HDL or good cholesterol, which helps to maintain a healthy heart. The Eskimos, who are avid consumers of omega 3 rich fatty fish have increased HDL and decreased triglyceride(fat in the blood). Walnuts, which are rich in LNA or Alpha Linolenic Acid(a type of omega 3 fatty acid) are very effective in lowering the triglyceride count.
High Blood Pressure - It has been seen that food or supplements rich in omega 3 fatty acids are very effective in controlling the blood pressure in the hypertension patients.
Diabetes - The diabetic patients usually have low HDL and high triglyceride levels. Omega 3 fatty acids present in the fish oil can be very beneficial in lowering the triglyceride levels, and at the same time increasing HDL levels. Therefore consumption of fish oil supplements, could be very helpful to the diabetic people.
Depression - Mixed results have been obtained in the researches, whether omega 3 fatty acids can help to control depression or not. It has been observed that omega 3 fatty acids taken along with anti depressants showed positive results as compared to the anti depressants taken alone.
Dietary Sources of Omega 3 Fatty Acids - Plants, Nut Oils and Fish are the main dietary sources of Omega 3 Fatty Acids. Cold water fish like mackerel, salmon, tuna, halibut, herring and sardines, are very good sources of Docosahexaenoic acid (DHA) and Eicosapentaenoic acid (EPA). Whereas walnuts, walnut oil, soy beans, soy bean oil flaxseed, flaxseed oil, canola (rapeseed) oil, purslane, perilla seed oil, pumpkin seeds and pumpkin seed oil are rich in ALA. Algae and Krill obtained from the sea are also very good sources of Omega 3 Fatty Acids.
Precautions regarding the usage of Omega 3 Fatty Acids - People who have bleeding disorders, or take medications for thinning of blood like clopidogrel (Plavix) or warfarin (Coumadin), should take Omega 3 Fatty Acids with caution. Over use of omega 3 fatty acids could cause excessive bleeding.
They are chiefly found in fish. Salmon, Tuna, Algae, Krill and Nut Oils are some of the rich sources of Omega 3. Also commonly known as Poly Unsaturated Fatty Acids or PUFA's, they play a very vital role in the functioning of the brain and the normal development and growth of our body. They are also known to prevent the risks of heart diseases. It is highly recommended by the American Heart Association that we eat fatty fish including Tuna, Salmon, Sardines, Mackerel etc at least bi-weekly.
According to the latest researches Omega 3 Fatty acids help in reducing inflammation and lower the risk of chronic diseases like cancer, heart diseases and arthritis. Omega 3 Fatty acids are very important for the proper functioning of the brain including cognitive and behavioural functioning. It has been seen that the babies who did not get sufficient omega 3 fatty acids in the pre natal stage develop a risk of nerve and vision problems. Deficiency of omega 3 fatty acids could result in mood swings, depression, poor memory, dry skin or heart problems.
It is very important that we maintain a balance in the consumption of omega 3 and omega 6 fatty acids in our diet. Omega 3 Fatty acids help in reducing inflammation, whereas Omega 6 fatty acids tend to increase inflammation. The American diet is known to have much more omega 6 fatty acids than the omega 3 variety. Comparatively the Mediterraneans have healthier eating habits. Their diets are well balanced in omega 3 and omega 6 fatty acids. This type of diet is known to prevent heart diseases. The Mediterraneans usually do not consume much of red meat, which is rich in omega 6 fatty acids. Their staple food consists of the items which are rich in omega 3 fatty acids. They include fresh vegetables and fruits, whole grains, fish, garlic, olive oil etc.
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Although Omega 3 Fatty Acids are best used to prevent heart diseases, they have been proven to have a beneficial effect in preventing the following conditions as well:
High Cholesterol - The Mediterranean style of diet is rich in HDL or good cholesterol, which helps to maintain a healthy heart. The Eskimos, who are avid consumers of omega 3 rich fatty fish have increased HDL and decreased triglyceride(fat in the blood). Walnuts, which are rich in LNA or Alpha Linolenic Acid(a type of omega 3 fatty acid) are very effective in lowering the triglyceride count.
High Blood Pressure - It has been seen that food or supplements rich in omega 3 fatty acids are very effective in controlling the blood pressure in the hypertension patients.
Diabetes - The diabetic patients usually have low HDL and high triglyceride levels. Omega 3 fatty acids present in the fish oil can be very beneficial in lowering the triglyceride levels, and at the same time increasing HDL levels. Therefore consumption of fish oil supplements, could be very helpful to the diabetic people.
Depression - Mixed results have been obtained in the researches, whether omega 3 fatty acids can help to control depression or not. It has been observed that omega 3 fatty acids taken along with anti depressants showed positive results as compared to the anti depressants taken alone.
Dietary Sources of Omega 3 Fatty Acids - Plants, Nut Oils and Fish are the main dietary sources of Omega 3 Fatty Acids. Cold water fish like mackerel, salmon, tuna, halibut, herring and sardines, are very good sources of Docosahexaenoic acid (DHA) and Eicosapentaenoic acid (EPA). Whereas walnuts, walnut oil, soy beans, soy bean oil flaxseed, flaxseed oil, canola (rapeseed) oil, purslane, perilla seed oil, pumpkin seeds and pumpkin seed oil are rich in ALA. Algae and Krill obtained from the sea are also very good sources of Omega 3 Fatty Acids.
Precautions regarding the usage of Omega 3 Fatty Acids - People who have bleeding disorders, or take medications for thinning of blood like clopidogrel (Plavix) or warfarin (Coumadin), should take Omega 3 Fatty Acids with caution. Over use of omega 3 fatty acids could cause excessive bleeding.
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