Are you getting omega-3 fats in your diet either through nutrition or by supplements? If not, you should be!
A lot of people of around the country and the world, who don’t consume much fish, may be coming up short on this essential fat. The healthiest of all the fats; especially eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The Omega-3s play a far reaching role in our health. They are really best known for the anti-inflammatory properties. The anti-inflammatory properties of omega-3s help protect the heart by lowering inflammation of the arteries and acting as a blood thinner. It also slows down a persons heart rate, maintain ones heart rhythm and blood flow.
Omega-3s may help reduce the risk of many cancers, such as prostate and breast cancer. They help off-set the excess omega-6 fats, like those found in corn, soybean and safflower oils. In many scientific studies the omega-3s have inhibited the growth of cancers. This is great news!
Something to note is how omega-3s are known to improve fat metabolism. Researchers at the University of South Australia, recently did a study using adult volunteers where one group were given various supplements including 1560 mg of DHA and 360 mg of EPA daily with some light exercises, while another group of individuals took a placebo and did light exercises. This test lasted for three months and the results were differing. The volunteers who took the omega-3s lost great amounts of weight, while the placebo volunteers didn’t see any change.
Another great health benefit, in which DHA has been effective, is how it can improve memory as well as helping cognitive function in the early stages of Alzheimer’s disease. There was a double blinded study of 40 older men and women who took 1.5 grams of DHA on a daily basis led to great reduction in their aggressive behaviors in as little as two months. In the study many of the treated recipients show that DHA worked with lutien to thicken the eye’s macular pigment, helping reduce the risk of macular degeneration which has been known to be a leading cause of blindness among the elderly.
The American Journal of Psychiatry has described how omega’s have help balance the chemistry in the brain of an adult, including those suffering from depression, bipolar disorder, and postpartum depression. Also found them to reduce impulsive behaviors, hostility and physical aggressiveness. The omegas have helped in the development of an infant’s brain as well.
I of course always try to get my nutrients from food sources whenever possible. And if I can’t or feel I need to increase my intake, I’ll include the needed amounts in a supplement. A recommended dietary amount for most individuals would be to take at least 1 gram of fish oils daily. For those with coronary heart disease, it is recommended to gradually increase your daily intake to 3 grams. You can add 100 to 200 mg of gamma-linolenic acid, a plant oil to enhance the anti-inflammatory benefits of EPA.