The Omega-3 group: Super Healthy Fats
We should all be increasing our intake of healthy omega-3 fatty acids, which we need for body functions like controlling blood clotting and building cell membranes in the brain. We’re still learning about the many benefits of Omega-3, but research has shown this fatty acid can have a positive impact on:
- Cardiovascular Disease (CVD) Epidemiologic and clinical trials have shown that omega-3 fatty acids reduce CVD incidence (American Heart Association), by:
- decreasing risk of arrhythmias, which can lead to sudden cardiac death
- decreasing triglyceride levels
- decreasing growth rate of atherosclerotic plaque
- lowering blood pressure (slightly)
- Liver cancer: omega-3 fatty acids may be an effective therapy for both the treatment and prevention of human liver cancers. (University of Pittsburg study)
- Depression: Omega 3 fatty acid DHA reduces symptoms of depression probably because it increase gray matter in the brain (University of Pittsburg study)
- Dementia - Eating fatty fish, high in omega 3, lowers the likelihood of developing “silent” brain lesions that can cause memory loss and dementia (University Study in Finland)
Types of Omega 3 fatty acids
The three key members of the Omega -3 family are alpha-linolenic acid (ALA);eicosapentaenoic acid (EPA); and docosahexaenoic acid (DHA). The best sources are fatty fish such as salmon, herring, mackerel, anchovies, or sardines, or some cold-water fish oil supplements. Canned (albacore) tuna and lake trout can also be good sources, depending on how the fish were raised and processed.
You may hear a lot about getting your omega-3’s from foods rich in ALA fatty acids. ALA is the most common Omega-3 found in American diets and is found in abundance in flax seeds and flax seed oil, as well as walnuts, canola oil, and soybeans. While your body may be able to convert ALA into EPA and DHA, you can’t be sure – only some people have the ability to do so. Thus, to insure you get enough of these vital nutrients, it’s prudent to include fatty fish or fatty fish oil supplements in your diet. But, if you eat no fish or fish oil, getting just ALA is better than nothing - your cardiovascular protection may still go up, though not nearly as much as with fish oils.
Some people avoid seafood because they worry about mercury or other possible toxins in fish. Most experts agree that the benefits of eating two servings a week of these cold water fatty fish outweigh the risks.
Choosing the best Omega-3 Supplements
When choosing an omega-3 supplement, keep the following in mind:
- One 500-mg capsule per day is sufficient – any more than that is extraneous and could even be detrimental to your health. The American Heart Association recommends consuming 1–3 grams per day of EPA and DHA. For certain medical conditions, higher doses of omega-3 might be beneficial, but make sure these are prescribed by a medical professional.
- Choose supplements that are mercury-free, pharmaceutical grade and molecularly distilled. Make sure the supplement contains both DHA and EPA. They may be hard to find, but supplements with higher concentrations of EPA are better. A good ratio to look for is 3:2 (EPA:DHA).
- Check the expiration date!