What are Omega-3 Fatty Acids and why are they Beneficial?
Omega-3 fatty acids are a form of polyunsaturated fats. Omega-3 fatty acids are one of four basic types of fat that the human body derives from food. Cholesterol, saturated fat, and monounsaturated fat are the others in the group. All polyunsaturated fats, including the omega-3s, are more and more recognized as very important to human health.
Eating too many foods rich in saturated fats has been found to be associated with the development of degenerative diseases, such as heart disease and even cancer. Polyunsaturated fatty acids, however, are actually good for you. Omega-3s are found primarily in cold-water fish, and fall into this category, along with omega-6s, which is another type of polyunsaturated fatty acids that are found in grains, most plant-based oils, poultry, and eggs.
Omega-3s (and omega-6s) are termed essential fatty acids (EFAs) because they have been proven to be critical for good health. However, the body cannot make essential fatty acids on its own, like omega-3. For this reason, omega-3s must be obtained from food, making outside sources of these fats "essential."
Although the body needs both omega-3s and omega-6s to thrive, most people consume far more of omega-6 than omegan-3 acids. Everyday a new report is done that proves another health benefit associated with omega-3.
Omega-3 fatty acids include both eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA), which are primarily found in oily cold-water fish such as tuna, salmon, and mackerel. Aside from fresh seaweed, plant foods rarely contain EPA or DHA.
However, there is a third omega-3 fatty acid called alpha-linolenic acid (ALA), and this is found primarily in dark green leafy vegetables, flaxseed oils, and certain vegetable oils. Although ALA has different effects on the body than EPA and DHA do, the body has enzymes that can convert ALA to EPA. All three of these fatty acids are extremely important to human health.
There are many health benefits associated with in the intake of omega-3 fatty acids. They include:
- Heart health: Omega-3 fatty acids have been proven to help keep cholesterol levels low, stabilize irregular heartbeat (arrhythmia), and reduce blood pressure. Omega-3 fatty acids are also natural blood thinners, which can lead to such complications as blood clots and stroke.
- Reduce hypertension: Studies have found that the more omega-3 fatty acids people consume, the lower their overall blood pressure level is.
- Improve rheumatoid arthritis, lupus, Raynaud's disease, and other autoimmune diseases: Diets that are high in omega-3 fatty acids (such as fish oils) have been shown to increase the survival in people with autoimmune diseases. This is because omega-3 fatty acids help the arteries, as well as many other parts of the body, stay inflammation free. EPA and DHA are successful at this because they can be converted into natural anti-inflammatory substances called prostaglandins and leukotrienes, which are compounds that help decrease inflammation and pain.
- Improve depression and symptoms of other mental health problems: The brain is composed of 60% fat and needs omega-3s to function properly. Researchers have recently discovered a link between mood disorders and the presence of low concentrations of omega-3 fatty acids in the body. Omega-3s can help to regulate mental health problems since they enhance the ability of brain-cell receptors to comprehend mood-related signals from other neurons in the brain. In other words, the omega-3s are believed to help keep the brain's entire traffic pattern of thoughts, reactions, and reflexes running smoothly and efficiently.
- Aid cancer prevention and cancer support: Research suggests that omega-3 fatty acids may help maintain healthy breast tissue and prevent breast cancer. Also, in a recent study, participants who supplemented their diet with fish oils produced fewer quantities of a carcinogen associated with colon cancer than did a placebo group.
Source:
Dec. 12, 2005. wholehealthmd.com.
Copyright 2000. WholeHealthMD.com, LLC.
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