People should increase the general intake of beneficial omega 3 fatty acids, as they are required for such body functions as building cell membranes in the brain or managing blood clotting. Scientists are still learning about the numerous advantages of omega-3, but right now this healthy fatty acid can positively influence: Depressions. Omega-3 fatty acid DHA ameliorates the symptoms of depression possibly because it stimulates the brain’s gray matter. Liver cancer. It can be an efficient therapy for the prevention but also for the treatment of liver cancers in humans. Dementia. The consumption of fatty fish, rich in omega-3, decreases the chances of developing various brain lesions which could lead to dementia and memory loss.
Cardiovascular disease. Several studies have revealed that omega-3 fatty acids lowers the risks of arrhythmias, the growth rate of atherosclerotic plaque and the levels of triglyceride.
Types of omega-3 fatty acids
The three main types of omega-3 fatty acids are docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA) and alpha-linolenic acid (ALA). Foods that are rich in omega-3 are such fatty fish as herring, salmon, anchovies, mackerel or sardines, and certain cold-water fish oil supplements. Other great sources are lake trout and canned (albacore) tuna, but it depends on the way the fish were raised and eventually processed.
There are a lot of discussions about getting omega-3 from foods containing ALA fatty acids, as it is the most widespread type of omega-3 in American diets and it is found in large amounts in walnuts, flax seeds and flax seed oil. Although your organism could change ALA into DHA and EPA, there are some people who are unable to do so. It is the main reason why you should include in your diet fatty fish oil supplements or fatty fish. However, if do not consume fish oil or fish, it is still a food thing to get only ALA as you will benefit from higher cardiovascular protection.
There are people who refuse to eat seafood as they have concerns over mercury and other potential toxins in the fish. However, experts in general claim that the overall advantages of eating a couple of servings of cold water fatty fish per week well outweigh the possible risks.
Going with the best omega-3 supplements
Keep in mind a couple of things when selecting an omega-3 supplement:
– One capsule of 500 mg per day is sufficient. A higher amount is not associated with increased benefits, but it can affect your health. The general recommendation is a daily intake of 1-3 grams of DHA and EPA. In the existence of some medical conditions, a higher amount of omega-3 might be useful, but it should be prescribed by a medical doctor.
– Go with molecularly distilled, pharmaceutical grade and mercury-free supplements. Check for the supplements to include EPA and DHA as well. Although it might be harder to find, but supplements containing a higher amount of EPA is preferred. An ideal ratio would be 3:2 (EPA: DHA).
– Always check the expiration date of the supplement!
The omega-6 to omega-3 ratio
Omega-6 and omega-3 fats are equally vital fats (the body cannot produce it and we have to get these fats from the foods we consume). The right balance of them is of great importance for various several reasons. For instance, omega-6 fats are of great help in promoting healing and avoiding infections, while omega-3 fats fight inflammations and deactivates the inflammatory response when it is nit needed anymore.
In our modern days, the proper ratio between omega-6 and omega-3 fatty acids has suffered major changes in the western diet. Most frequently, people eat just too much omega-6 fatty acids and insufficient omega-3 fatty acids. The right ratio is the most vital elements that can lower the risks of depression, inflammatory conditions, cancer and heart disease.
How to balance the intake of omega fats:
– Lower the consumption of dairy products and meats;
– Stay away from such vegetable oils as safflower and corn oil;
– Eat more omega-3 rich foods, including wild caught cold water fish as salmon and foods as walnuts and flax seed oil.