Omega 3 Fatty Acids
Omega-3 comes from both animal and plant sources. The primary plant sources are flaxseed, chia and hemp. The primary animal sources are krill oil and fish oil. They have become a multibillion-dollar business, with Americans spending about 2.6 billion dollars on nutritional supplements and foods fortified with omega-3 fats.
Omega-3 fatty acids can have all sorts of powerful health benefits for your body and brain. They are incredibly important. In fact, they have been studied as more thoroughly than most other nutrients. Experts have also devoted decades on research to discover the many health benefits of omega-3.
· A study has found that fish oil can prevent inflammation in fat cells which can lead to insulin resistance and, ultimately, type 2 diabetes.
· It improves blood flow and may even affect hormones and the immune system, eventually affecting brain function.
· Pregnant and breast-feeding women particularly need to ensure that they consume plenty of omega-3 oils.
· Fish oil also helps in improving memory, reasoning and focus.
· Fish oil is effective for acne as well, because of its EPA properties, which influence the formation of sebum in hair follicle.
· In addition to decreasing depression, fish oil has been shown to improve mood swings
· Much higher intake of fish observed in the Japanese may have strong anti-atherogenic effect.
· Japanese adult males consume approximately 3.75 ounces (100 grams) of fish each day. Their U.S. counterparts eat fish no more than twice a week.
· High levels of omega-3 fatty acids have strong properties that may help prevent the build-up of cholesterol in the arteries.
· Increasing fish intake to two times a week for healthy people is currently recommended in the United States.
· Americans and Canadians eat too much meat and not enough fish
· North American diet deficient in omega-3 oils
· The North American lifestyle means people are not getting adequate amounts of dietary omega-3 fatty acids.
Here are some more health benefits of omega-3 fatty acids that are supported by science.
Fish oils consumed during pregnancy may help protect mothers from post-partum depression. It has been studied that symptoms of postpartum depression potentially decreased with the consumption of DHA during pregnancy at levels that are reasonably attained from foods.
While the benefits of fish oils for cognitive function in older populations may be less impressive, omega-3 fatty acid intake can help improve working memory in healthy young adults, as reported by researchers. A study by researchers at the University of Iowa suggested that high levels of omega-3 are of no benefit to cognitive decline in older women. However, babies did not do as well on eye tests if they were deficient in omega-3 fatty acids while their mothers were pregnant.
Good sources of fish oil are mackerel, oysters, salmon, sardines, swordfish, and tunas. The fillets of oily fish contain up to 30% oil, but this figure varies. White fish, on the other hand, only contain high concentrations of oil in the liver, and have much less oil overall. Fish oils come from fatty fish, also known as oily fish; specifically, the tissue of fish such as trout, mackerel, tuna, herring, sardines, and salmon.
A study suggests that fish oils may help young people with behavioral problems, especially those with attention deficit hyperactivity disorder (ADHD). During the study, children who consumed 8-16 grams of EPA and DHA per day, showed significant improvements in their behaviour.
A study published in the American Journal of Physiology revealed that people who took fish oil supplements for longer than 1 month had improved cardiovascular function during mentally stressful tests. So, omega-3 fatty acids found in fish oils may protect the heart from mental stress.
Health experts commonly tell people that oily fish have more health benefits than white fish. However, their recommendations have never been compellingly proven in large clinical trials. Apart from omega-3 fatty acids, oily fish are a good sources of vitamins A and D. Whitefish also contain these nutrients, but at much lower concentrations.
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