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| omega-3 |
Omega-3 fatty acids are a form of polyunsaturated fats, one of four basic types of fat that the body derives from food. (Cholesterol, saturated fat, and monounsaturated fat are the others.) All polyunsaturated fats, including the omega-3s, are increasingly recognized as important to human health. Eating too many foods rich in saturated fats has been associated with the development of degenerative diseases, including heart disease and even cancer. Polyunsaturated fatty acids, however, are actually good for you. Omega-3s (found primarily in cold-water fish) fall into this category, along with omega-6s, another type of polyunsaturated fatty acids found in grains, most plant-based oils, poultry, and eggs. Omega-3s (and omega-6s) are termed essential fatty acids (EFAs) because they are critical for good health. However, the body cannot make them on its own. For this reason, omega-3s must be obtained from food, thus making outside sources of these fats "essential." Although the body needs both omega-3s and omega-6s to thrive, most people consume far more 6s than 3s. Hardly a day goes by, however, without reports of another health benefit associated with omega-3s. For this reason, many experts recommend consuming a better balance these two EFAs. Key omega-3 fatty acids include eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA), both found primarily in oily cold-water fish such as tuna, salmon, and mackerel. Aside from fresh seaweed, a staple of many cultures, plant foods rarely contain EPA or DHA. However, a third omega-3, called alpha-linolenic acid (ALA), is found primarily in dark green leafy vegetables, flaxseed oils, and certain vegetable oils. Although ALA has different effects on the body than EPA and DHA do, the body has enzymes that can convert ALA to EPA. All three are important to human health. Scientists made one of the first associations between omega-3s and human health while studying the Inuit (Eskimo) people of Greenland in the 1970s. As a group, the Inuit suffered far less from certain diseases (coronary heart disease, rheumatoid arthritis, diabetes mellitus, psoriasis) than their European counterparts. Yet their diet was very high in fat from eating whale, seal, and salmon. Eventually researchers realized that these foods were all rich in omega-3 fatty acids, which provided real disease-countering benefits. Researchers continue to explore this exciting field. They've found that without a sufficient supply of polyunsaturated omega-3s, the body will use saturated fat to construct cell membranes. The resulting cell membranes, however, are less elastic, a situation that can have a negative effect on the heart because it makes it harder to return to a resting state. In addition, nutritionists have come to recognize the importance of balancing omega-3 fatty acids with omega-6 fatty acids in the diet. Because most people on a typical Western diet consume far more omega-6-rich foods (including cereals, whole-grain bread, baked goods, fried foods, margarine, and others), the ratio is out of balance for almost everyone. This means for most Americans the emphasis now needs to be on increasing omega-3s to make the ratio more even. The bottom line: Omega-3s appear to help prevent and treat various disorders in different ways. For example, research suggests that in individuals with non-insulin-dependent (or type 2) diabetes, omega-3s can improve insulin sensitivity. They work yet another way to ease menstrual pain, and so on. --Marine sources: Atlantic salmon and other fatty, preferably cold-water fish, including herring (both Atlantic and Pacific), sardines, Atlantic halibut, bluefish, tuna, and Atlantic mackerel. The American Heart Association recommends that people eat tuna or salmon at least twice a week. As a reasonable substitute (or even an occasional alternative) for fresh fish, commercial fish oil capsules are available containingomega-3s such as DHA and EPA. --Wild game: Surprisingly, venison and buffalo are both good sources of omega-3s and make a healthy choice for people craving meat. These wild game meats can be purchased through mail-order sources if your supermarket doesn't carry them. --Plant sources: Canola oil, flaxseed, flaxseed oil, walnuts, and leafy green vegetables such as purslane are all good sources of alpha-linolenic acid (ALA), the plant-based omega-3. A quarter-cup (1 ounce) of walnuts supplies about 2 grams of plant-based omega-3 fatty acids, slightly more than is found in 3 ounces of salmon. --Enhanced food: these include omega-3 enriched eggs; breads are sometimes enhanced in other countries. There is no established recommended daily intake for omega-3s, but a healthy diet containing significant amounts of foods rich in this essential fatty acid is clearly wise. By increasing your intake of omega-3 fatty acids, you will naturally bring the ratio of omega-3 and omega-6 fatty acids back into a healthier, 2-1 or (optimally) 1-1 balance. One benefit of omega-3 fatty acids is that they are very safe to consume. However, most sources recommend that fish consumption be limited to two to three servings weekly because so many fish are tainted with mercury and other contaminants. Fish oil capsules don't present this same risk. |