Monday, January 23, 2012

Omega Three Fatty Acids Sources And Benefits

Omega three fatty acids are essential nutrients for the body. They are a type of polyunsaturated fats and their regular consumption has an anti-inflammatory effect on the human body. These essential fatty acids (EFAs) must come from our daily diet as they cannot be made by the human body.

Omega three fatty acids are very essential for normal growth and development of the body. They also help to decrease the occurrence of chronic diseases such as heart disease, arthritis, cancer, etc. It also decreases the triglyceride levels and lowers hypertension. Continued deficiency of omega three fatty acids consumption shows up as fatigue, poor memory, dry skin and nails, poor blood circulation, heart problems, poor memory and brain function, etc.

The omega three fatty acids sources are many and some of them are discussed below.

Dietary Omega Three Fatty Acids Sources

There are two types of omega three fatty acids in our diet: alpha-linolenic acid (ALA) and eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).  The body converts ALA to EPA and DHA. ALA is found in flaxseeds, walnuts, some vegetable oils such as soybean and canola oils, and veggies such as Brussels sprouts, spinach, etc. Thus, these oils are good omega three fatty acid sources and can be added to cooked food and salads regularly. But there is a problem.

The problem is that the body only converts 1 to 9 percent of ALA into EPA and DHA, the two most important essential fatty acids. It is therefore better to just go for fish oil.

 EPA and DHA are found in fatty fish. The American Heart Association recommends eating fatty fish such as mackerel, salmon, tuna, herring, sardines, etc., at least two times a week. These potent omega three fatty acids sources have been seen to increase the HDL cholesterol (the good cholesterol) and decrease triglycerides in the blood.

Egg yolks, green leafy vegetables, sesame and pumpkin seeds, pecans and hazelnuts, are all good omega three fatty acids sources.

Omega Three Fatty Acids Sources - Supplements

Plants and fish that have omega three fatty acids are the best sources of the nutrient as they also have proteins minerals and other vitamins. However, if you are not consuming food that gives you enough omega three fatty acids according to the recommended daily allowances, it is important that a supplement be consumed. The recommendation is to consume 500 mg per day through supplementation or diet. Alternately, an individual can consume about 7 to 11 g per week.

The only plant source that contains pre-formed DHA is algal oil, made from ocean algae. These rare omega three fatty acids sources are sold as supplements.

Studies have indicated that Individuals who have already had a heart attack respond well to higher doses of omega three fatty acids supplements intake. It is suggested that those with coronary heart disease should consume at least 1 g per day of the nutrient either through food or supplementation.

Ratio between Omega Three Fatty Acids and Omega Six Fatty Acids

It is important to maintain a proper ratio of omega three and omega six fatty acids in the diet. Omega six is another essential fatty acid that is pro-inflammatory. The normal American diet is seen to accommodate about 14 to 25 times more omega six than omega three, which is an unhealthy ratio.

The Mediterranean diet, which contains foods rich in fruits, vegetables, fish, whole grains, and olive oil, with wine consumption in moderation, is seen to contribute a healthier ratio of omega three versus omega six. People who follow this diet are less likely to develop heart disease.

1 comment:

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