Benefits of Omega-3 Fatty Acids
Carissa Anderson
Elite Nutrition Intern
Most of us have heard how fish is so good for us because of their omega-3 fatty acids, but I haven’t been able to find anyone who can tell me why. As it turns out the health benefits of omega-3’s are phenomenal. They have the ability to reduce pain and inflammation, which makes fish oil a popular supplement among athletes. They also improve brain function, significantly reduce the risk for cardiac disease, high blood pressure and cholesterol, reduce the risk for depression, bone loss, certain cancers and Alzheimer disease. Who wouldn’t want to take omega-3’s with all that?
The Breakdown
Omega-3 fatty acids are a polyunsaturated fat (aka good fat), and there are three types: ALA, EPA, and DHA. (Stay with me). Fish oils contain EPA and DHA, whereas nuts and plant-based sources contain ALA. The body readily uses EPA and DHA to lower blood triglycerides and prevent blood from clotting, which is credited for the above benefits. ALA, on the other hand, has to be converted to EPA or DHA in order to be best utilized. The body is not very efficient at converting ALA which means most of it gets metabolized before it can be used more resourcefully. This makes EPA and DHA the more desirable omega-3 fatty acids. The benefits of consuming fish or fish oil supplements outweighs those of consuming nuts and plant-based sources of omega-3 fatty acids.
Signs of Omega-3 Deficiency
Extreme fatigue
Poor memory
Dry skin
Heart conditions
Depression
Poor circulation
Recommendations
The American Heart Association recommends at least 2 fish dishes a week to benefit from natural fish oils. If you don’t eat fish there are also dietary supplements available. The recommended upper limit on fish oil supplements set by the FDA is 3,000mg. Be advised that taking more than the recommended dose will not result in additional benefits, but can be harmful. Consult a physician if considering supplements over fish.
Fish high in omega-3 fatty acids include salmon, albacore tuna, mackerel, trout, herring, sardines. Other sources may be flaxseed, soybeans, and walnuts. Fish are an important part of a healthy diet. They not only contain omega-3 fatty acids, but are also high in protein, low in saturated fat, and rich in other essential nutrients. There is something to be said for a Mediterranean diet… but that’s another blog!
For further information I recommend the following websites:
American Heart Association
University of Maryland Medical Center
Flickr Photos
Feb 04, 2010
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I was just chatting with my coworker about this today at the resturant. Don’t remember how we got on the subject really, they brought it up. I do recall eating a excellent fruit salad with sunflower seeds on it. I digress…
Feb 16, 2010
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[...] Choice of fat is significant here. Eating Mediterranean means obtaining most fat from healthy sources. Olive oil is good for the digestive system, full of antioxidants that can prevent artery clogging, and contains monounsaturated rather than saturated fat. Saturated fat, found in animal products, is loaded with cholesterol and should be consumed in small doses. So don’t lather your bread with margerine or butter, rather dip it in heart-healthy olive oil. The other healthy fat is Omega-3 fatty acid. Fish are an excellent source, although some are richer on Omega-3’s than others. More on Omega-3 benefits and sources can be found here. [...]
Aug 15, 2010
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Wow! I found this site on Bing. this is really great stuff! I have added your site to my faves. I will be back!
Aug 26, 2010
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[...] Seeds, another South American native, have recently become popular because of their Omega-3 fatty acids. They also have fiber, protein, and antioxidants. Some studies have shown chia seeds to lower heart [...]