Omega 3 — or as it is called n-3 polyunsaturated fatty acids (PUFA), are the following: linolenic acid, EPA and DHA, also known as fish oil fatty acids. Their properties are different than n-6 polyunsaturated fatty acids (PUFA) and monounsaturated fatty acids (MUFA). Omega 3 fatty acids are believed to lower blood triglyceride levels, reducing V — LDL in liver and stimulating V-LDL metabolism in muscle and tissue. A bit of history: when the Inuit population was checked, they got a low occurrence of cardio-vascular diseases (CVD). Their diet is abundant in fatty fish and fish oil, so we reach the conclusion that this provides protection against different CVD. The following research discovered that this diet can provide a 0% to 40% reduction of CVD risk (again, the individual factor is prevalent) and decrease the risk of fatal CVD, but no effect was noted on heart dysfunctions (fibrillation and arrhythmia). In conclusion: we do not have enough data to gather strong evidence, but today we have excellent treatment options, so if you survive the first hearth attack, chances are that the second will never happen (we got statins, blood thinners, beta blockers, blood pressure lowering medicine).
N-3 PUFA, or Omega 3 as they are widely known, are effective for high triglycerides, likely effective for heart disease and possible effective for blood pressure, rheumatoid arthritis and weight loss. They have potent anti-inflammatory actions. So, not only does our body need Omega 3 fatty acids to function, but they also delivering some important benefits.
It is good to be delivered by food, not by supplements. Sources of Omega 3 are: fish (wild salmon, tuna, sardines, trout), walnuts, flaxseed, canola oil, soybean oil. The fish is rich in Omega 3 but can also have higher levels of contaminants (mercury, PCB and other powerful toxins). Children and pregnant women should avoid fatty fish. All the foods containing Omega 3 are rich in calories, so moderation is recommended. Algae can be a good replacement if you do not eat fish.
Benefits:
lower the risk of heart disease by lowering elevated triglycerides blood levels;
can curb stiffness and joint pain, can boost the effectiveness of the anti-inflammatory drugs;
lower the depression risk, boosting the antidepressant effects, may help with the depressive symptoms of the bipolar disorder;
it is very important in the infant visual and neurological development;
helps in asthma, lowering the inflammation and improving the lung function, cutting the amount of medication needed to control the condition;
reduces the symptoms of ADHD, but should not be used as primary treatment;
protection against Alzheimer’s disease and dementia, positive effects on memory loss due to ageing.
Side effects:
Omega 3 supplements can make bleeding more likely, if you have a bleeding condition and use medication like warfarin, you should ask your doctor before taking Omega 3 supplements.
