All you need to know about Omega-3
Omega-3 fatty acids are fats that are polyunsaturated fatty acids family. Most people are absolutely convinced that all fats are dangerous to health. Thus, to eliminate from your diet get most of “good fats”. Unfortunately, omega-3 are among them.
Here are some details:
Food supplements
Normally, if you apply the tips above and you manage to change your eating style, you should cover your recommended daily ration of Omega-3 and do not need supplements. But for those who can not change eating habits or health problems that preclude it (such as allergies to seafood, for example), supplements remain an option.
But that source of Omega-3 is more effective? According to some specialists, ideally fish oil. By others, it should represent the vegetable oils (olive, canola, mustard …).
In the absence of consensus among experts, it is best to limit dose supplements (not more than one gram per day) and duration of administration (no more than three months per year) and watch your diet to get enough of vitamins C, E, selenium and zinc.
Little chemistry to better understand
Depending on the chemical, fatty acids are divided into three families:
Saturated fatty acids, which are found mostly in animal fats (butter, cream cheese, meat). Consumed in large quantities, they increase the risk of cardiovascular disease.
Monounsaturated fatty acids, found in olive oil. They are designed to protect and prolong the life of the arteries.
Polyunsaturated fatty acids – present in canola oil, castor oil, nuts or soy and fat fish, lettuce and flax seeds. Here is distinguished subfamilies Omega-3 and Omega-6. A sensitive differential structure gives them specific properties.
The three main omega-3 fatty acids are:
- ALA (alpha-linolenic acid), comes from plants
- EPA (eicosapentaenoic acid)
- DHA (docosahexaenoic acid)
Fish Oil Dosage (how much omega 3 per day)
According to statistics, we consumes about 0.4 g of omega-3 per day, although the optimum amount would be 2.4 g (daily ration for a man) and 2.2 g (a woman). American Heart Association recommends two meals containing fish to support the cardiovascular system. A portion of 60-120 grams of salmon contains about 3 grams of essential fatty acids. These fatty acids are essential to health. Not only did they contribute to the functioning of the cardiovascular system, but plays an important role in preventing prostate cancer and reduces the risk of developing Alzheimer’s disease.
In addition, many times, it was important Omega-3 in the fight against depression and depressive states. Studies show that lack this element can lead to anxiety or panic and can significantly reduce any state of physical pleasure.
Omega-3 and Omega-6 fatty acids are indispensable to human body can not synthesize them. They must take from the food. Instead, it is important to note that body, from ALA’s food can produce EPA and DHA.
Fish oil, an elixir for health
Fish oil is an ingredient absolutely perfect to have a strong body and brilliant mind, but especially to withstand stress and fatigue. A capsule of fish oil per day will work wonders for your mood really well.
Containing fish oil?
Fish oil is rich in Omega 3 fatty acids known for treating heart disease, regulate cholesterol and triglycerides. Meanwhile, Omega 3 ingredient help absorb and faster fat burning and thus to remove cellulite. Omega 3 fatty acid is recommended for prevention of diseases such as Crohn’s, Alzheimer’s, bronchitis, asthma, colon cancer, lung cancer, breast cancer or cirrhosis. Beneficial omega-3 acts on fertility, depression, blood circulation, various forms of dermatitis or dermatosis, rickets, rheumatism, osteoporosis, spasmophilia or varicose veins.
Fish Oil Benefits
Reduces risk of heart disease
According to American Heart Association study, omega-3 is highly effective in reducing the risk of cardiovascular disease. Fish oil rich in this nutrient successfully fight against heart disease and lowers “bad” cholesterol, prevent and reduce excess triglycerides.
Research has also shown that fish oil can be used to prevent atherosclerosis.
Increases immunity
Proved that regular consumption of fish oil significantly strengthens the immune system, allowing the body to withstand colds and even flu.
Also, omega 3 acids present in fish oil are used in treating patients suffering from lupus – known for the disease that attacks the immune system. Fish oil may help reduce the pain of inflammation, rash and fatigue.
Reduces inflammation
Fish oil has anti-inflammatory, so it is very effective in reducing inflammation in tissues and blood. Regular consumption of fish oil is helpful for sufferers of chronic inflammatory diseases. Also, fish oil is recommended for patients suffering from Crohn’s disease – they have trouble absorbing vitamins, fats and essential supplements and fish oil supplement is effective for them.
Treat rheumatism
A hospital in Australia has shown that people who consume large amounts of fish oil enjoyed better results in treatment of rheumatism.
Combat depression and anxiety
Because of this omega-3 fatty acids, fish oil is good to alleviate depression, sadness, anxiety, the agitation, mental fatigue, stress and other nervous disorders. Researchers at the School of Medicine Case Western Reserve University in Cleveland, Ohio, say that fish oil can significantly improve mood and their claim saying that countries where people eat fish almost every day have a depression rate very low.
Treat attention deficit
Attention deficit hyperactivity disorder known as ADHD can be treated with fish oil due to high concentration of fatty acids it contains. Research by the University of South Australia have shown that if little children suffering from ADHD are given daily for 15 weeks with fish oil capsules, attention deficit improves significantly. This happens because the brain is formed in 60% of fats (EFAs) like omega 3 and omega 6.
Fish oil is recommended in moderate doses, even pregnant women – which will enhance the future of infant mental development. Also, if pregnant women taking fish oil helps prevent premature births and miscarriages.
Beautifies skin
Fish oil helps improve skin quality dry, dehydrated and dull. It moisturizes, restores radiance and treating skin rashes, itching, redness, lesions and skin rash. Also, fish oil is recognized for having the power needed to treat acne.
Beauty hair
Hair dull can be helped by treatment with fish oil. This play beautiful hair and helps maintain it. Omega 3 has the ability to stimulate hair growth and follicle development.
Omega 3 may help prevent postpartum depression, Montreal researchers report
The health benefits of Omega 3 fatty acids are recognized for a long time, but after a recent study at the University of Montreal, published in the Canadian Journal of Psychiatry, they bring a new light on pregnant women.
Researchers say that during pregnancy, omega 3 is transferred from mother to child and then through breastfeeding from mother to infant. Then, the level of Omega 3 in the mother decreases and remains decreased for at least six weeks after birth. Canadian researchers have discovered a link between low levels of omega 3 in the body of women and the risk of suffering a depressive episode after childbirth. To maintain your optimum level of fatty acids in body fat eating ocean fish (salmon, tuna, mackerel), flaxseed (the richest plant sources) or take supplements with Omega 3.
According to lead author Gabriel Shapiro, cautioned that more research is needed to make any kind of dietary recommendations. However, “if women are concerned about nutrition in pregnancy, they should discuss this with their doctor,” he said.
Postpartum depression is not only debilitating for women, it can have profound effects on their babies. Babies born to depressed moms can be slower in reaching development milestones and are at higher risk for behavioural problems later in life.
“We really need to ensure that women are as best equipped as possible to handle the responsibilities and the challenges of parenthood,” Shapiro said.
Health Canada recommends that expectant mothers have at least 150 grams of cooked fish each week.
The best food sources of OMEGA 3 FATTY ACIDS in the world
The best food sources of OMEGA 3 FATTY ACIDS in the world |
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| Food | Portion | Calories | Amount(g) | Dose(%) | Nutrient density | Food assessment |
| Flaxseed | 2 teaspoons | 74.8 | 3.19 | 132.9 | 32.0 | excelent |
| Walnuts | 0.25 cup | 163.5 | 2.27 | 94.6 | 10.4 | excelent |
| Garlic | 2 tablespoons | 13.6 | 0.18 | 7.5 | 9.9 | very good |
| Sardine | 90.72 g | 188.7 | 1.34 | 55.8 | 5.3 | very good |
| Salad | 2 cups | 16.0 | 0.11 | 4.6 | 5.2 | good |
| Salmon | 4 oz-wt | 244.9 | 1.47 | 61.2 | 4.5 | very good |
| Mustard seeds | 2 teaspoons | 20.3 | 0.11 | 4.6 | 4.1 | good |
| Tofu | 113.4 g | 86.2 | 0.36 | 15.0 | 3.1 | good |
| Spinach | 1 cup (cooked) | 41.4 | 0.17 | 7.1 | 3.1 | good |
| Cabbage | 1 cup (cooked) | 36.4 | 0.13 | 5.4 | 2.7 | good |
| Soybeans | 1 cup (cooked) | 297.6 | 1.03 | 42.9 | 2.6 | good |
| Raw zucchini | 1 cup | 18.1 | 0.06 | 2.5 | 2.5 | good |
| Shrimp | 113.4 g | 112.3 | 0.37 | 15.4 | 2.5 | good |
| Shells | 113.4 g | 127.0 | 0.41 | 17.1 | 2.4 | good |
| Green kale | 1 cup (cooked) | 28.8 | 0.09 | 3.8 | 2.3 | good |
| Cod fish | 113.4 g | 119.1 | 0.32 | 13.3 | 2.0 | good |
| Pumpkin | 1 cup | 75.8 | 0.19 | 7.9 | 1.9 | good |
| Strawberries | 1 cup | 46.1 | 0.09 | 3.8 | 1.5 | |
| Blackberries | 1 cup | 64.0 | 0.15 | 6.2 | 1.8 | good |
| Miso | 1 teaspoon | 34.2 | 0.08 | 3.3 | 1.8 | good |
| Green beans | 1 cup | 31.0 | 0.07 | 2.9 | 1.7 | good |
| Tuna fish | 113.4 g | 157.6 | 0.33 | 13.8 | 1.6 | good |
Omega-3 fatty acids in WALNUTS improve sperm health
Men who ate 2.5 grams of walnuts each day, for 12 weeks can improve the quality of sperm. The study came as a result of more and more evidence that diet can influence fertility.
Researched by 117 men, aged between 21 and 35 years, consuming more meat, milk, sweets and bread.
Some of them have received every day by 2.5 grams of nuts, while others followed the diet before the study.
In early research, but also to its end, participants sperm quality was assessed to be tested concentration, vitality and chromosomal abnormalities, factors that may influence fertility.
For men who consumed nuts results were better than those who have had the same diet.
,, The high level of Omega-3 fatty acids in walnuts can greatly influence a sperm, or fertility. Both fish oil supplements and those containing Omega-3 fatty acids are indicated men who want to become fathers. Especially in this period must be paid more attention to nutrition, “said Wendie Robbins, from UCLA’s Fielding School of Public Health” as reported BBC News.
Omega-3 Fatty Acids prevents allergies
Increased consumption of omega-3 fatty acids improves symptoms of atopic dermatitis, a form of allergy. Atopic dermatitis occurs due to low immunity. Restoration of immunity can be achieved with essential fatty acids, says Dr. Margitta Worm at the University of Berlin (Germany). She observed effect of omega-3 supplements on subjects for 8 weeks.
The results showed an improvement of health in those who ate fish, flaxseed oil, canola or taking supplements with omega 3.
Although not yet determined the exact mechanism of action of omega 3, they saw that dietary supplementation with omega-3 contributes significantly to stop atopic dermatitis, said Dr. Margitta Worm.
Reduce the Physical Harm Caused by Smoking with Omega-3 Fatty Acids
Omega-3 fatty acids may help reduce the physical harm caused by smoking, according to a new study presented on April 20 at the World Congress of Cardiology. The study, conducted in Greece, evaluated the effect of four weeks of oral treatment with 2 g / day omega-3 fatty acids on arterial wall properties in smokers.
“These findings suggest that omega-3 fatty acids inhibit the detrimental effects of smoking on arterial function, which is an independent prognostic marker of cardiovascular risk” said Dr. Gerasimos Siasos, University of Athens Medical School, 1st Department of Cardiology. “Cardioprotective effects of omega-3 fatty acids appear to be due to anti-inflammatory effects and anti-atherosclerotic”.
It recommends that people without documented history of coronary heart disease eat a variety of fish (preferably oily – rich in omega-3), at least twice a week.
“The World Heart Federation encourages smokers to quit” said Dr. Kathryn Taubert, Chief Science Officer at the World Heart Federation. “The only way to protect your body from the harmful effects of tobacco is to stop smoking. We encourage all people, both smokers and non-smokers, to eat healthy diets, which includes foods rich in omega-3 fatty acids.”
When is fish oil harmful?
You have all heard about the benefits of fish oil, omega-3 fatty acids on miracles, preventing Alzheimer’s, keeping the heart healthy and preventing arthritis. But there is even a situation where they not only are beneficial, but are very dangerous: for those undergoing chemotherapy, according to Dutch researchers found.
In their case, omega 3 oil content of fish or supplements can cause cancer treatments no longer work, as reported Men’s Health.
Many of those who were chemotherapy resorted to these supplements to reduce risk of heart attack, to maintain muscle mass and reduce the inflammation in the body. In laboratory trials showed that targets tumors but treatment is ineffective in the presence of omega-3 fatty acids, as stated in a report published in the journal Cancer Cell.
It is believed that the effect is similar in humans. Until studies on human subjects will not be completed, those undergoing chemotherapy should stay away from these supplements. Can eat, but, flaxseed and walnuts, which contain omega 3, but in smaller amounts.
Other fish oil side effects:
Most people have no side effects from supplementation with fish oil supplements. However, some adverse effects may occur. These side effects are:
- Fishy breath
- Stomach upset
- Oily stools
Eat Smart with Omega 3
Diabetes, cardiovascular disease, cancer, lupus erythematosus, fatigue, these are just some of the diseases that can prevent or treat with Omega 3 fatty acids.
They are indispensable for proper functioning of the body: their role in preventing the formation of fat deposits in blood vessels and the metabolic degradation processes of tissue and blood vessels.
According to statistics in recent decades, the amount of fat in the diet polyunsaturated greatly decreased in favor of saturated which are extremely harmful to health. Here are some of the benefits of Omega 3:
reduce the likelihood of blood clots that cause heart attacks and stroke; help to better brain function, default memory;
in pregnant women, help develop the nervous system, eyes fetus but also in nursing; studies made at the Christie Hospital in Manchester, England, have shown that omega-3 can block the spread of cancer cells.
Where to find Omega 3?
Since the body can not produce, you have to get these acids in food, especially fish, requiring them to skin, tissue repair, nervous and immune systems. Unsaturated fatty acids of omega-3 is found mainly in oily fish (fatty fish – salmon, rainbow trout, mackerel, sardines), and low in some foods (eggs, flax oil, raw nuts, canola, seed ).
According to a study conducted on more than 10,000 people suffering from different diseases of the heart, almost daily consumption of one gram of fish oil reduces cardiovascular mortality by 30%, and death by heart attack by 45%.
These are just some of the reasons why you should include in your daily menu foods containing omega-3 fatty acids.