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Omega-3 Fatty Acids From Fish Oil Protect Your Heart, Brain and Overall Health Omega-3 enhances mood Several studies have established a clear association between low levels of omega-3 fatty acids and depression. Other studies have shown that countries with a high level of fish consumption have fewer cases of depression. Researchers at Harvard Medical School have successfully used fish oil supplementation to treat bipolar disorder, and British researchers report encouraging results in the treatment of schizophrenia.212223242526 Ensure a healthy pregnancy and baby with plenty of omega-3s An adequate intake of DHA and EPA is particularly important during pregnancy and lactation. During this time the mother must supply all of the baby’s needs for DHA and EPA because the baby is unable to synthesize these essential fatty acids itself. 70 percent of the brain’s gray matter is made up of fats and DHA makes up 15 to 20 percent of the cerebral cortex and 30 to 60 percent of the retina, so it is absolutely necessary for normal development of the fetus and baby. There is some evidence that an insufficient intake of omega-3 fatty acids may increase the risk of premature birth and an abnormally low birth weight. The drain on a mother’s DHA reserves can easily lead to a deficiency and some researchers believe that preeclampsia (pregnancy-related high blood pressure) and postpartum depression could be linked to a DHA deficiency. Experts recommend that women get at least 500-600 mg of DHA every day during pregnancy and lactation … and the easiest way to ensure this intake is to take a good fish oil supplement daily!2728293031 Omega-3s may help ADHD There is emerging evidence that low levels of omega-3 acids are associated with hyperactivity in children.323334 British researchers reported in the February, 2002, issue of Progress in Neuro-Psychopharmacology & Biological Psychiatry that learning-disabled children with symptoms of dyslexia and ADHD (attention-deficit/hyperactivity disorder) may behave better and improve their cognitive skills when their diets are supplemented with fish oils. Lowers risk of asthma in children Researchers at the University of Sydney have found that children who regularly eat fresh, oily fish have a four times lower risk of developing asthma than children who rarely eat such fish. EPA may prevent the development of asthma or reduce its severity by reducing airway inflammation and responsiveness. Researchers at the University of Wyoming have found that supplementation with 3.3 grams/day of fish oil markedly reduces breathing difficulties and other symptoms in asthma patients.353637 Eat lots of fish … or take fish oil supplements! It’s clear that the omega-3 fatty acids are vital to health. If you want to increase your omega-3 fatty acids, you need to make a commitment to eat salmon, mackerel, cod, herring, rainbow trout, sardines, or eel every day. Or, use a high quality fish oil supplement. How much do you need? The American Heart Association recommends eating fatty fish at least twice a week. But Dr. Barry Sears recommends up to 2,500 mg EPA and DHA (omega-3s) every day. (EPA + DHA = 2,500 mg.) It’s important to note, however, that only 5 to 20 percent of the fatty acids in fish oil are a combination of EPA + DHA. The rest of the fatty acids in fish oil are saturated fats. If you only eat fish 2-3 times per week and you want a 2:1 ratio of omega-3 to omega-6 fats, you would have to eat unbelievably small amounts of omega-6 fats. It would be difficult. Plus many conditions require more omega-3 than that. Sears (and many others) recommend a maintenance level of 2,500 mg (EPA + DHA). A 3.5-ounce can of sardines has 1.4 grams, or 1,400 mg of EPA + DHA and a 3.5-ounce serving of salmon has 1.1 grams or 1,100 mg, although a large serving of salmon probably has 2,500-3,000 mg. So every day, you would either need to eat two cans of sardines or a large portion of salmon. Of course, Japanese fishermen eat that much fish and Eskimos eat much more. It is possible to get 2,500 mg of EPA and DHA with fish, without taking fish oil capsules, but if you do, you would be eating almost nothing but fish. How much DHA and EPA are in fish oil? The amount of fish oil used in much of the research that has been done provided 3 grams per day of omega-3 fatty acids. This amount is usually found in 10 grams of fish oil. To calculate how much omega-3 fatty acid is contained in a fish oil supplement, add together the amounts of EPA and DHA. For example, a typical 1,000 mg capsule of fish oil provides 180 mg of EPA and 120 mg of DHA (total omega-3 fatty acids=300 mg). Ten of these capsules contain 3,000 mg of omega-3 fatty acids. However, you can find quality fish oil supplements containing higher doses of EPA and DHA. Safety precautions Eating fresh fish every day used to be the best way to get high-quality fish oil. Not only is that difficult for most of us living in the U.S., much of the fish now found in the oceans, lakes, and streams contain dangerously high levels of mercury and other toxins. The health risks of ingesting these toxins may outweigh the benefits of getting omega-3s … since we’d have to eat a lot more fish than may be considered safe. Supplementing your diet with high quality fish oil capsules is the next best thing to relying on fresh fish. Just be sure that you take a high-quality, fresh product. Check the expiration date on the bottle, and cut open a capsule and taste the oil. If it tastes and smells like fish that’s gone bad, don’t eat it! It is rancid oil. Even the best oil will be fishy and oily but will not have that sharp, bitter, fishy smell of rancid fish oil. Unfortunately, most fish oil supplements are not high quality, so you shouldn’t trust anything from a grocery or discount store. Conclusion Research on omega-3s has come a long way, and undoubtedly there are many more exciting discoveries to be made. In the near future, we’ll be learning more about the mechanisms of how they work, and specifically their impact on gene expression, protein expression, and other processes in the body. In the meantime, we can rely on the thousands of studies indicating the immense benefits that omega-3 fatty acids provide … and obtain some of those benefits by eating fish every day, or supplementing our diets with fish oil capsules. It’s probably safe to say that omega-3 just may be the most important single dietary supplement you can take. Caution: People with clotting disorders or who are taking prescription blood thinners should not take omega-3 supplements unless prescribed by a physician. How to get a healthy balance of the right fats The average American person gets an excess of omega-6s from processed foods, margarine, and vegetable oils. Also, many factors of our modern lifestyle hamper our body’s ability to convert omega-6’s Linoleic Acid into the beneficial derivative GLA, including consumption of sugar, alcohol, saturated fats and trans-fatty acids, diabetes, aging, stress, and prescription medications. Insufficient quantities of zinc, magnesium, and vitamins B6, C, and niacin also slow the process. At the same time, we get very little of the omega-3s: ALA, EPA and DHA. Make sure you get a healthy balance of the right fats by: Increasing your EPA and DHA intake. Eat more fatty fish such as salmon, sardines, and tuna. If you don’t eat fish, take an omega-3-rich fish oil supplement. If you’re a vegetarian take several tablespoons of flaxseed oil daily. Cutting down your Linoleic Acid intake. Eat less processed food, margarine, and vegetable oils such as corn and sunflower oils. (But make sure you get 9-18 grams of good quality Linoleic Acid per day. One Tbs. of sunflower oil should do this but make sure the label does NOT say “high monounsaturated sunflower oil.” You want ordinary sunflower oil, which is mostly polyunsaturated.) - Cutting down your arachidonic acid-containing saturated fat intake. Eat less fatty red meats, high-fat dairy products such as whole milk, and deep-fried foods. Editor's Note: The natural health solutions described in this article are available through many on-line retailers including those listed below. By clicking these links you help support the important alternative health research we provide. Visit NutriStand – The Nutrition Newsstand from the Supplement Man for Science-Based Nutritional Supplements! Visit International Antiaging-Systems for hard to find therapies. They specialize in Tomorrow's Treatments Today™. Visit www.amazon.com – a great way to find competitive deals on supplements offered by many different manufacturers. Visit VitaE8 - The Ultimate Vitamin E – to learn more about the importance of full-spectrum vitamin E supplements. This article is not intended to diagnose, treat, cure, or prevent any disease. Always consult with a physician before embarking on a dietary supplement program. References Connor, William E. “Do the Omega-3 fatty acids from fish prevent deaths from cardiovascular disease,” American Journal of Clinical Nutrition 66:188-189, 1997. Lou J, et al. Dietary (n-3) polyunsaturated fatty acids improve adipocyte insulin action and glucose metabolism in insulin-resistant rats: relation to membrane fatty acids. J Nutr. Borkman M, et al. Effects of fish oil supplementation on glucose and lipid metabolism in NIDDM. Diabetes. Simopoulos AP. Omega-3 fatty acids in the prevention-management of cardiovascular disease. Can J Physiol Pharmacol. Connor, William E. Importance of n-3 fatty acids in health and disease. American Journal of Clinical Nutrition, Vol. 71 (suppl), January 2000, pp. 171S-75S. Ibid. Sears, Barry, Ph.D. The Zone, Harper Collins, pg.125. New York, NY, 1995. Reddy, B.S., Burrill, C. and Rigotty J. Effect of diets high in omega-3 and omega-6 fatty acids on initiation and postinitiation stages of colon carcinogenesis. Cancer Res. Storlien, Leonard, M.D., “Skeletal muscle membrane lipids and insulin resistance,” Lipids 1996 31 (supplement): S-261-265. Isabelle M. Berquin, et al. “Modulation of prostate cancer genetic risk by omega-3 and omega-6 fatty acids,” J. Clin. Invest. Hu, Frank B., et al. Fish and omega-3 fatty acid intake and risk of coronary heart disease in women. Journal of the American Medical Association, Vol. Whitaker J. Fish oil: a favorite therapy revisited. Health & Healing. Marchioli, Roberto, et al. Efficacy of n-3 polyunsaturated fatty acids after myocardial infarction: results of GISSI-Prevenzione trial. Lipids, Vol. 36, Supplement 2001, pp. Marchioli, Roberto, et al. Efficacy of n-3 polyunsaturated fatty acids after myocardial infarction: results of GISSI-Prevenzione trial. Lipids, Vol. 36, Supplement 2001, pp. Marchioli, Roberto, et al. Early protection against sudden death by n-3 polyunsaturated fatty acids after myocardial infarction: time-course analysis of the results of GISSI-Prevenzione. Circulation, Vol. Levine, Barbara S. Most frequently asked questions about DHA. Nutrition Today, Vol. 32, November/December 1997, pp. 248-49. Kalmijn, S., et al. Polyunsaturated fatty acids, antioxidants, and cognitive function in very old men. American Journal of Epidemiology, Vol. Kalmijn, S., et al. Dietary fat intake and the risk of incident dementia in the Rotterdam Study. Annals of Neurology, Vol. Yehuda, S., et al. Essential fatty acids preparation (SR-3) improves Alzheimer’s patient’s quality of life. International Journal of Neuroscience, Vol. Kim N. Green, et al, “Dietary Docosahexaenoic Acid and Docosapentaenoic Acid Ameliorate Amyloid-ß and Tau Pathology via a Mechanism Involving Presenilin 1 Levels” J. Neurosci. Edwards, R., et al. Omega-3 polyunsaturated fatty acid levels in the diet and in red blood cell membranes of depressed patients. Journal of Affective Disorders, Vol. Hibbeln, Joseph R. Fish consumption and major depression. The Lancet, Vol. 351, April 18, 1998, p. 1213 (correspondence). Hibbeln, Joseph R. and Salem, Norman. Dietary polyunsaturated fatty acids and depression: when cholesterol does not satisfy. American Journal of Clinical Nutrition, Vol. Stoll, Andrew L., et al. Omega 3 fatty acids in bipolar disorder. Archives of General Psychiatry, Vol. 56, May 1999, pp. 407-12 and pp. 415-16 (commentary). Calabrese, Joseph R., et al. Fish oils and bipolar disorder. Archives of General Psychiatry, Vol. 56, May 1999, pp. 413-14 (commentary). Laugharne, J.D.E., et al. Fatty acids and schizophrenia. Lipids, Vol. Jensen, Craig L., et al. Effect of docosahexaenoic acid supplementation of lactating women on the fatty acid composition of breast milk lipids and maternal and infant plasma phospholipids. American Journal of Clinical Nutrition, Vol. 71 (suppl), January 2000, pp. 292S-99S. Makrides, Maria and Gibson, Robert A. Long-chain polyunsaturated fatty acid requirements during pregnancy and lactation. American Journal of Clinical Nutrition, Vol. Cunnane, S.C., et al. Breast-fed infants achieve a higher rate of brain and whole body docosahexaenoate accumulation than formula-fed infants not consuming dietary docosahexaenoate. Lipids, Vol. Carlson, S.E., et al. Long-chain polyunsaturated fatty acids and development of human infants. Acta Paediatr Suppl, Vol. Connor, William E., et al. Increased docosahexaenoic acid levels in human newborn infants by administration of sardines and fish oil during pregnancy. Lipids, Vol. Simopoulos, Artemis. Omega-3 fatty acids in health and disease and in growth and development. American Journal of Clinical Nutrition, Vol. Mitchell, E.A., et al. Clinical characteristics and serum essential fatty acid levels in hyperactive children. Clin Pediatr (Phila), Vol. Stevens, Laura J., et al. Essential fatty acid metabolism in boys with attention-deficit hyperactivity disorder. American Journal of Clinical Nutrition, Vol. Hodge, Linda, et al. Consumption of oily fish and childhood asthma risk. Medical Journal of Australia, Vol. Broughton, K. Shane, et al. Reduced asthma symptoms with n-3 fatty acid ingestion are related to 5-series leukotriene production. American Journal of Clinical Nutrition, Vol. Dry, J. and Vincent, D. Effect of a fish oil diet on asthma: results of a 1-year double-blind study. International Archives of Allergy and Applied Immunology, Vol. Pawlosky, Robert J. Physiological compartmental analysis of alpha-linolenic acid metabolism in adult humans. Journal of Lipid Research, Vol. Related Articles 2 Comments August 29th, 2011 at 9:18am by Vic It is true that’s why i’m taking omega 3 fish oil ultimate to help my body protect my heart and to protect me from different heart diseases. It is recommended to me by our family doctor. March 25th, 2015 at 9:23am by Rocketein Wow, if this is helpful it can reduce a lot of heart problems and also control a lot on un-necessary weight gains. I hope more and more people would be able to understand a lot more about these things and follow what is said. EMR Software
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Omega 3 masne kiseline i njihov utjecaj na naše zdravlje Upoznajte se sa omega 3 masnim kiselinama, i načinu na koji djeluju na naš organizam i zdravlje organizma. Poznato je da nezasićene masne kiseline čuvaju zdravlje srca, pomažu kod artritisa, štite od raka, potiču stvaranje kolagena i slično. No, priča o masnoćama može da djeluje zbunjujuće, pogotovo ako niste dobro upoznati sa ovom temom. Da li su sve masnoće štetne, ili pak ima i onih koje su korisne? Ako ćemo ukratko da odgovorimo onda možemo napisati da ima i jednih i drugih. One takozvane zasićene masnoće, kao što su životinjske, mogu biti štetne jer povećavaju rizik od pojave srčanih bolesti, a takozvane polinezasićene su, za razliku od zasićenih, korisne za naše zdravlje. Zbog čega su zasićene masnoće štetne? Smatra se da su zasićene masnoće štetne jer se sastoje uglavnom od triglicerida i talože se u masnim stanicama organizma. Zbog toga se njihovo unošenje treba ograničiti, no ne i sasvim izbaciti. Opet, za razliku od zasićenih, unos polinezasićenih masnoća treba povećati. U grupu nezasićenih masnih kiselina spadaju linolenske omega-3 i omega-6. To su za čovjeka esencijalne masne kiseline koje organizam ne proizvodi sam pa se moraju unijeti hranom. Omega-3 masne kiseline pronalazimo u pojedinim vrstama ribe. Ribe bogate omega 3 masnim kiselinama su srdele, skuša, tuna, bakalar, jezerska pastrmka, haringa, losos, a možemo ih pronaći i u mesu ljuskara i morskih sisavaca te ribljem ulju. Izvor omega 3 masnih kiselina je fitoplankton kojim se morski organizmi hrane. Osim u ribama, omega 3 masne kiseline pronalazimo i u lanenom sjemenu, žutoj bundevi, ulju uljane repice, soji i orasima, no to su omega 3 masne kiseline trećeg tipa, odnosno alfa-linolenske, koje su nešto manje efikasne od ostalih vrsta, ali su dobra zamjena ljudima koji ne vole ribu. Omega-6 masnih kiselina ima u sjemenkama sezama, suncokreta, lana, orasima i lješnjacima. Mnoga istraživanja su utvrdila da omega-3 masne kiseline, Eikosapentaenoična (EPA) i Dokozaheksaenska (DHA), štite od srčanih bolesti i ateroskleroze. Naime spomenute masne kiseline smanjuju mogućnost zgrušavanja krvi, čime se smanjuje i mogućnost stvaranja ugrušaka, odnosno tromba, koji mogu dovesti do iznenadne smrti ako se ‘otkače’. Također, utvrđeno je da spomenute masne kiseline mogu pomoći oboljelima od artritisa, jer čine zglobove manje osjetljivim i manje oteklim. Nova istraživanja pokazala su da omega-3 masne kiseline štite i od raka dojke, debelog crijeva i maternice, a smatra se da djeluju tako što ometaju izvore energije stanica raka. One imaju i značajnu ulogu u očuvanju zdravlja staničnih membrana, pa one lakše odolijevaju napadima kancerogenih supstanci. Pored toga, mogu da ublaže depresiju i druge psihičke poremećaje, menstrualne bolove, nagoneći organizam da proizvodi manje jake prostaglandine, glavne uzročnike grčeva mišića maternice, a doprinose i bržem razvoju mozga fetusa. Važne su i za ljepotu kože jer potiču stvaranje kolagena i dubinski je vlaže.