Omega 3: Protector of Heart Health
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Omega 3 essential fatty acids are crucial to good health and a long life. They can help to reduce the negative effects of disease and can offer protection against certain diseases.
What are Omega 3 fatty acids? Essentially, Omega 3 must be obtained from the diet for a healthy life. Specifically, Omega 3 is a group of fatty acids that are polyunsaturated. Chemically, Omega 3 includes 18 carbon atoms and is known as alpha-linolenic acid, or ALA, prior to breaking down into other components. These components, the ones that the body requires, are known as eicosapentaenoic acid, or EPA, and docosahezaenoic acid, or DPA.
Where are they found in the body? They are found in every membrane of every cell. However, due to changes in diet and an increase in processed foods on the market, many people's systems are now deficient in Omega 3 fatty acids.
How can we acquire EPA and DPA? We can obtain these through certain foods in our diet such as, fish rich in oil, fortified bread, and fruit juices. Certain other foods contain LNA, alpha-linolenic acid. This substance breaks down in to Omega 3 fatty acids and is found in such foods as walnuts, soybeans, flaxseed, and canola.
Fish, such as sardines, mackerel, salmon, herring, lake trout and albacore tune, are rich in the Omega 3 counterparts, EPA and DPA, but they may also contain high levels of mercury. Therefore, ingesting fish as a source of Omega 3 fats should be kept to a minimum, perhaps twice a week.
What are possible benefits from Omega 3 intake? Omega 3 fatty acids promote good health in a variety of ways. They assist in the regulation of all biological functions. They help to maintain good cholesterol levels, a healthy heart, and good brain function. Some studies indicate that Omega 3 may help individuals with cardiovascular conditions, decrease triglyceride levels, decrease the incidence of arrhythmias, and healthy blood pressure levels. More research is needed, however, to provide definitive results. Taking Omega 3 may reduce the progression of other heart related conditions by slowing it down.
What are possible detrimental effects? Quite possibly, taking too much Omega 3 from supplements may result in bleeding. This would be an amount in excess of 3 grams. Although the evidence is still out on the amount of Omega 3 to take for optimal benefit, an amount between one to slightly fewer than three grams is sufficient.
Omega 3 supplements are widely available and come in several different products. Supplements may be softgels, liquids, and capsules. Certain products may be fruit flavored. It also comes in a flaxseed variety that can be served cold on salads or vegetables.
Getting Omega 3 from natural foods is the recommended path to take. However, for some individuals, supplements are the best way to go, particularly if they do not prefer the foods from which we can acquire Omega 3. When purchasing a supplement, you need to check that it is contaminant free (from mercury). When using supplements, it is important to visit your physician and alert him to your decision, ideally, one that you have researched.
Omega 3 is important to maintaining good health, preventing certain adverse health related conditions, and restoring good health to those who have been ill. Omega 3 supplements can help to return a balance of Omega 3 to the body.
