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THE OMEGA FACTOR: Omega-3s To Win
Post #18 | 7-20-10
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SUPPLEMENTS:Fish oil supplements are a great new alternative. There are some do's and dont's to remember and all fish supplements are not created equal. So what should you be looking for?
To start with when looking for a supplement the issue is not so much omega-3 but EPA and DHA; make sure the long-chain omega-3s are in your supplements. Check the label for a 3-to-2 ratio—of either 3 parts EPA to 2 parts DHA or vice-versa (the research suggests that either ratio produces heart benefits).
Next comes potency issues. Just because there is a high milligram level of omega-3 it doesn't necessarily mean your 're getting more omega-3, it's the potency in a percentage within that 500 mg. that makes all the difference. Another concern is purity. Are you sure you are not getting contaminants in your supplements?
Omega-3 fish oil in any strength or form is better than none at all. Will a weak fish oil give any therapeutic effects in small doses? Probably not. Make sure when you are choosing your fish oil to select one that is both pure and strong. Also, don't buy fish oil in bulk. It helps to keep them refrigerated, this also helps eliminate the unpleasant effect known as "fish burp" when consuming the product. The good news is that most of the fish oil supplements you'll find in your super center or drugstore are more than adequate and safe in providing your extra daily omega-3. But they are not all created equal concerning the above points, a little homework will shed some light on what's out there.
Looking for a list of some of the best fish oil supplement brands? Here's a link to see how they all stack up.
HEALTH BENEFITS:
Here are omega-3 benefits proven by clinical studies:
1. Improves Heart Health - Some of the main reported benefits of Omega 3 for the body occur in the heart; they include reducing the risk of cardiovascular disease, reducing the risk of heart-related sudden death and lowering unhealthy triglyceride levels. The case for omega-3s' role in heart protection is stronger than ever. In fact, the American Heart Association recommends two servings of fish a week for healthy persons and one serving per day of fish or fish oil supplement containing at least 900mg of fish oil for persons with heart disease.
2. Improves Mood - persons suffering from mood disorders such as depression benefit from fish oil supplementation and Omega 3. The lack of omega 3 fatty acids DHA and EPA have been linked by researchers to depression.
3. Risk of Developing Altzheimer's Disease - clinical studies suggest that fish oil and DHA may protect the nervous system in humans.
4. Improves Memory and Brain Function - DHA and fish oil have been proven to stimulate memory and the ability to learn. Research has shown that mothers who take supplemental DHA during their pregnancy and lactation may increase their baby's IQ.
5. Reduces Allergies - fish oil protects against the symptoms of hay fever, sinus infections, asthma, certain food allergies and allergic skin conditions like hives and eczema.
6. Reduces Rheumatoid Arthritis Symptoms - Omega 3 benefits come from the EPA and DHA in fish oil that reduce the amount of compounds causing inflammation in rheumatoid arthritis and other forms of inflammatory arthritis.
7. Improves Eye Health - consuming fish oil is related to lowered risk of developing age related macular degeneration, an increasing common eye disease in people over 50.
8. Reduces PMS Symptoms in Women - Omega 3 is converted into substances called 'prostaglandins type-3' that control contractions of the uterus, which cause the cramping.
9. Improves Skin and Hair Health - fish oil helps protect the skin against damage from UV exposure, and skin disorders such as psoriasis can consider fish oil supplementation a treatment option.
10. Lowers Cancer Risk - studies on omega-3 benefits have linked lowered risk of breast cancer and prostate cancer to the consumption of fish oil.
Here are omega-3 benefits proven by clinical studies:
1. Improves Heart Health - Some of the main reported benefits of Omega 3 for the body occur in the heart; they include reducing the risk of cardiovascular disease, reducing the risk of heart-related sudden death and lowering unhealthy triglyceride levels. The case for omega-3s' role in heart protection is stronger than ever. In fact, the American Heart Association recommends two servings of fish a week for healthy persons and one serving per day of fish or fish oil supplement containing at least 900mg of fish oil for persons with heart disease.
2. Improves Mood - persons suffering from mood disorders such as depression benefit from fish oil supplementation and Omega 3. The lack of omega 3 fatty acids DHA and EPA have been linked by researchers to depression.
3. Risk of Developing Altzheimer's Disease - clinical studies suggest that fish oil and DHA may protect the nervous system in humans.
4. Improves Memory and Brain Function - DHA and fish oil have been proven to stimulate memory and the ability to learn. Research has shown that mothers who take supplemental DHA during their pregnancy and lactation may increase their baby's IQ.
5. Reduces Allergies - fish oil protects against the symptoms of hay fever, sinus infections, asthma, certain food allergies and allergic skin conditions like hives and eczema.
6. Reduces Rheumatoid Arthritis Symptoms - Omega 3 benefits come from the EPA and DHA in fish oil that reduce the amount of compounds causing inflammation in rheumatoid arthritis and other forms of inflammatory arthritis.
7. Improves Eye Health - consuming fish oil is related to lowered risk of developing age related macular degeneration, an increasing common eye disease in people over 50.8. Reduces PMS Symptoms in Women - Omega 3 is converted into substances called 'prostaglandins type-3' that control contractions of the uterus, which cause the cramping.
9. Improves Skin and Hair Health - fish oil helps protect the skin against damage from UV exposure, and skin disorders such as psoriasis can consider fish oil supplementation a treatment option.
10. Lowers Cancer Risk - studies on omega-3 benefits have linked lowered risk of breast cancer and prostate cancer to the consumption of fish oil.
OMEGA-6 BALANCEHere's another thing to consider; it's not only how much omega-3 your getting, but how it needs to balance out with omega-6 which is the other group of essential fatty acids you need. For general health, there should be a balance and the ratio should be in the range of 2:1 - 4:1, omega-6 to omega-3. The typical American diet provides scant omega-3 and loads of omega-6. Currently, scientists disagree over the role played by omega-6s; some believe they can be harmful if out of balance with omega-3s. The ratio of omega-6 to omega-3 in the typical American diet has gone from about 2 to 1 in previous generations to as high as 40 to 1 today. That shift, science is suggesting, is at least partially responsible for the epidemic of inflammatory diseases such as asthma, arthritis, and diabetes.
Both kinds of fatty acids serve critical roles—omega-3s assist neurological development and help reduce excess inflammation, for example, while omega-6s aid blood clotting and help battle infection. Omega-6s are abundant in vegetable oils used in processed and baked foods (including soybean, corn, and cottonseed oils) and also in meats and egg yolks.
To maintain ideal health, the average person should consume five grams daily of essential fatty acids (divided between Omega 3 and Omega 6).
Here's a great list of foods containing omega 3 and 6 and how they compare: link
OMEGA-3 TO WIN
As you can see, it really looks like getting the proper amount of omega-3 into your diet is the smart way to go, and it's not all that hard to do with the convenience of fish oil supplements that are available now. But with that being said, get a variety of good fats in your diet, and get them from whole foods whenever possible. Fish oil is merely one of many things that can contribute to optimal health within the context of well-balanced nutrition.
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