Natural Health » Good things come in omega-3s

Good things come in omega-3s | Natural Health

Dec 06 2006

Good things come in omega-3s

Published by Jennifer at 7:57 pm under Healthy Foods, Omega-3s

Rarely does a week go by without another study praising the cardiovascular, developmental and other health benefits of omega-3s grabbing headlines.So what exactly are omega-3 fatty acids and how can they benefit your health? According to registered dietitian Andrea Holwegner, omega-3 fatty acids are a type of “essential fat” that must be consumed from food since your body is unable to produce them.

Omega-3s have been linked to a significant variety of health benefits throughout the life cycle – from brain, eye and nervous system development in fetuses and infants and maintenance of cognitive function in the elderly, to their anti-inflammatory effect on people with disorders like macular degeneration, rheumatoid arthritis and several cancers. On the heart-health front, these fats reduce levels of the artery-clogging blood fat, triglycerides. Omega-3 fatty acids also help decrease the “stickiness” of blood, thus lowering the risk of blood clots that can lead to a heart attack or stroke.

Most recently, a study by the Harvard School of Public Health, considered the most comprehensive of its kind, concluded that the consumption of one to two servings of fish per week reduces the risk of death from coronary heart disease by 36 per cent and death from any health-related cause by 17 per cent.

“The best source of omega-3 fatty acids can be found in fatty cold-water fish such as salmon, herring, mackerel and sardines,” says Andrea, who counsels her clients to eat seafood at least twice a week.

In addition to seafood, omega-3 fatty acids are also found in plant-based foods such as flaxseeds, walnuts and soybean oil and canola oil. However it’s important to keep in mind that not all omega-3s are created equal.

“While all types of omega-3 fatty acids offer health benefits, research suggests that the most reliable form is found exclusively in fish and fish oils,” says Andrea. “This is because seafood contains the EPA and DHA forms of omega-3s, which are easier for the body to process than the ALA form of omega-3s found in plant-based foods.”

Omega-3 fatty acids, found in seafood such as canned tuna and salmon, mackerel, herring and sardines can offer important health benefits:

. Lower blood pressure and cholesterol.

. Decrease the risk of heart disease, stroke and blood clots.

. Reduce the risk of macular degeneration, the leading cause of age-related vision loss in Canada.

. Aid in fetal and infant brain, eye and nervous system development.

. Help alleviate the symptoms of rheumatoid arthritis, psoriasis, Crohn’s disease and other inflammatory diseases.

. Protect against certain cancers such as breast, colon and prostate.

Omega-3 fatty acids are also essential during pregnancy and lactation, helping the brain of the fetus develop and thrive. Omega-3 consumption during pregnancy has been positively linked to:

. Fetal brain development

. Fetal retinal development

. Fetal/maternal full-term delivery

. Maternal cardiac health

. Reduction in maternal stroke risk

. Reduction in maternal post-partum depression.

Credit: www.newscanada.com