Omega 3 Fatty Acids
About Omega 3 Fatty Acids
There are three types of fat: saturated (animal fat, coconut oil); monounsaturated (olive oil); and, even more healthy, polyunsaturated (sunflower oil). Polyunsaturates divide into two groups of essential fatty acids (EFAs): omega-3 (n-3 fatty acids) and omega-6.
There are several types of omega-3 fatty acids and they are all different. It's the long-chain omega-3s, EPA and DHA , that are the most beneficial, and these are the ones found mostly in oily fish. They have anti-inflammatory properties (good for achy joints) and research proved that they help reduce the risk of coronary heart disease. The long-chain fatty acids also help the development of brain tissue, nerve growth and the retina in unborn babies. Studies report highly significant improvement from n-3 fatty acids supplementation alone and in conjunction with medication helpful in cases of depression and anxiety. Also several studies report possible anti-cancer effects of n-3 fatty acids (particularly breast, colon and prostate cancer). The reports found reduced prostate tumor growth, slowed histopathological progression, and increased survival. Studies show that a diet rich in omega 3 fatty acids may help lower LDL cholesterol (bad cholesterol) and increase HDL cholesterol (the good cholesterol). Omega-3 fatty acids may also act as an anticoagulant to prevent blood from clotting. Several other studies also suggest that these fatty acids may help lower high blood pressure. Unfortunately, our bodies can not produce it and we have to rely on our diet for it.
How Much is Enough?
A portion of oily fish contains 2-3g of long-chain omega-3. The American Heart Association recommends eating two portions of fish, one of which should be an oily fish such as mackerel, sardines or salmon, each week. It's not much, but most of us don't manage to eat even that amount - which means that many of us may be deficient in omega-3.
Food Sources
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