A growing number of scientific studies indicate that a diet rich in Omega 3 oils help prevent a wide range of medical problems, which include cardiovascular disease, depression, asthma, and rheumatoid arthritis.
Unlike saturated fats found in butter and many dairy products, omega 3 fatty acids contain polyunsaturated fats which are healthy for you.
Polyunsaturated fats are liquid at room temperature but remain liquid when refrigerated or frozen. Monounsaturated fats, found in olive oil, are liquid at room temperature, but harden when refrigerated. When eaten in moderate amounts, each type of fat contributes to better health. The benefits of omega 3 fatty acids in health promotion and disease prevention is imperative to know.
Omega 3 oils first caught researchers' attention in the early 1980’s. The study focused on the Inuit Indians (AKA Eskimos). Researchers noted that they had lower rates of heart disease despite their diet, which was rich in fat from the fish and other oils they consumed. They concluded that the omega 3 fatty acids found in the foods they ate may be why they stayed so healthy.
Omega 3 Oils
Omega 3 oils are polyunsaturated fatty acids. A diet rich in omega 3 fatty acids may help lower triglycerides and LDL (bad cholesterol), and increase HDL cholesterol (good cholesterol). Omega 3 fatty acids are also anticoagulants, which prevent blood from clotting. Several studies also suggest that fatty acids may help lower high blood pressure.
Omega 3 fatty acids may also protect against the accumulation in the body of a protein in the brain linked to Alzheimer's disease. This was according to the results of an animal study published in the March 2005 issue of The Journal of Neuroscience. This study specifically investigated one particular kind of omega 3 fatty acids – Docosahexaenoic acid (DHA), and the results were encouraging.
Benefits of Omega 3 Oils
Fish oil contains the heart healthy substance called omega 3 fatty acids.
Omega 3 fatty acids can normalize abnormal heart rhythms, decrease blood clots, and improve the overall condition of arteries. Taking fish oil regularly can greatly reduce chances of heart attacks.
Omega 3 fatty acids can also be found in foods like walnuts and canola oil but it’s highest concentration is found in fish.
Fish oil protects the nervous system, which lowers the risk of developing Alzheimer’s Disease.
Studies have also linked lower risks of breast and prostate cancer to regular consumption of fish oil.
You can get the benefits of fish oil by taking fish oil supplements.
All fish contain omega 3 fatty acids, but they are more concentrated in fatty fish such as mackerel, salmon, sardines, and herring. The American Heart Association recommends eating fish at least twice a week.
Many commercial food products, such as bread, baked goods, yogurt and infant formula are now fortified with omega 3 fatty acids.
Nuts and seeds like almonds, walnuts, pine nuts, and flax seed
Cooking oils such as flax seed oil, canola oil, olive oil, and soybean oil
Some eggs, like Eggland’s Best, are omega-3 enhanced eggs
Omega 3 Oils – Which Type are Best for You
The three most nutritionally important omega 3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Alpha-linolenic acid is one of two fatty acids omega 3 oils that are traditionally classified as ‘essential.’ The other fatty acid traditionally viewed as essential is an omega 6 fat called linoleic acid. Fatty acids have traditionally been called essential because your body is unable to manufacture them on its own and because they play a key role in many physiological functions. You must be sure that your diet contains sufficient amounts of both alpha-linolenic acid and linoleic acid.
With the increasing popularity of vegetarian diets and mounting fears about mercury and PCBs in seafood, people often wonder whether flax oil is a viable replacement for fish oils. Flax oil contains ALA (alpha-linolenic acids), which is a different type of fatty acid.
Your body converts ALA into EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are the beneficial elements of omega 3’s. However, the conversion process is much slower in comparison to fish oils. In addition, too high a concentration of ALA (as present in flax oil supplements) has been linked to a higher risk of prostate cancer in men. Until more is known about it, it might be safer for men to choose fish oil instead of flax oil.
Health Considerations
Omega 3 oils may play a role in the prevention and/or treatment of the following health conditions.
Sources of the World's Healthiest Foods Rich in Omega 3 Oils
Food
Serving Size
Cals
Amount (g)
DV (%)
Nutrient Density
World's Healthiest Foods Rating
Flaxseeds
2 tbs
95.3
3.51
146.3
27.6
excellent
Cloves, dried, ground
2 tsp
14.2
0.20
8.3
10.6
very good
Walnuts
0.25 cup
163.5
2.27
94.6
10.4
excellent
Oregano, dried, ground
2 tsp
9.2
0.12
5.0
9.8
very good
Salmon, chinook, baked/broiled
4 oz-wt
261.9
2.09
87.1
6.0
excellent
Cauliflower, boiled
1 cup
28.5
0.21
8.8
5.5
very good
Mustard seeds
2 tsp
35.0
0.20
8.3
4.3
very good
Cabbage, shredded, boiled
1 cup
33.0
0.17
7.1
3.9
very good
Romaine lettuce
2 cup
15.7
0.08
3.3
3.8
good
Broccoli, steamed
1 cup
43.7
0.20
8.3
3.4
very good
Brussel sprouts, boiled
1 cup
60.8
0.26
10.8
3.2
good
Winter squash, baked, cubes
1 cup
80.0
0.34
14.2
3.2
good
Tofu, raw
4 oz-wt
86.2
0.36
15.0
3.1
good
Summer squash, cooked, slices
1 cup
36.0
0.15
6.3
3.1
good
Halibut, baked/broiled
4 oz-wt
158.8
0.62
25.8
2.9
good
Collard greens, boiled
1 cup
49.4
0.18
7.5
2.7
good
Spinach, boiled
1 cup
41.4
0.15
6.3
2.7
good
Kale, boiled
1 cup
36.4
0.13
5.4
2.7
good
Soybeans, cooked
1 cup
297.6
1.03
42.9
2.6
good
Shrimp, steamed/boiled
4 oz-wt
112.3
0.37
15.4
2.5
good
Turnip greens, cooked
1 cup
28.8
0.09
3.8
2.3
good
Cod, baked/broiled
4 oz-wt
119.1
0.32
13.3
2.0
good
Strawberries
1 cup
43.2
0.11
4.6
1.9
good
Green beans, boiled
1 cup
43.8
0.11
4.6
1.9
good
Snapper, baked/broiled
4 oz-wt
145.2
0.36
15.0
1.9
good
Scallops, baked/broiled
4 oz-wt
151.7
0.35
14.6
1.7
good
Tuna, yellowfin, baked/broiled
4 oz-wt
157.6
0.33
13.8
1.6
good
Raspberries
1 cup
60.3
0.12
5.0
1.5
good
Miso
1 oz
70.8
0.14
5.8
1.5
good
World's Healthiest Foods Rating
Rule
excellent
DV>=75%
OR
Density>=7.6
AND
DV>=10%
very good
DV>=50%
OR
Density>=3.4
AND
DV>=5%
good
DV>=25%
OR
Density>=1.5
AND
DV>=2.5%
Omega 3 Oils Contraindications
Cod liver oil is not a good source of omega 3 oils. It may cause toxicity in excess amount due to its high levels of Vitamin A and Vitamin D.
Men are best advised to avoid flax oil pills until more is known about flax's potential link with prostate cancer.
How to Avoid Fish Burps from Omega 3 Oils
Many people complain that taking fish oil supplements, gives them the ‘fish burps’ later on. The best way to avoid them is by:
Taking them along with your other supplements
Taking them with your meals
Keeping your fish oil in the freezer or refrigerator
Take your supplements 3 times a day instead of all at once
Any of these suggestions will work but you can also just go the easy route and take enteric coated fish oil supplements. You can take these supplements whenever you like and not worry about getting fish burps ever!
Other Advantages of Omega 3 Oils
Seratonin, the brain chemical that regulates mood and prevents depression, can only be made from essential fatty acids. There are additional beliefs that a diet rich in salmon and fish oil supplements can also boost the natural levels of serotonin.
In a recent study, one large group was divided into two smaller groups. One group was given a traditional SSRI (Serotonin Specific Reuptake Inhibitor) like Prozac and Paxil, and the other group was given salmon every day or fish oil supplements or both instead.
And the end of 8 weeks, those people in the group eating salmon or taking fish oil capsules had a better response to their depression than the group who took antidepressants. So rather than taking an antidepressant, a more natural way to eliminate depression may be to eat more fish or take supplements.
Melatonin, the chemical in the limbic system of your brain that regulates your internal clock, can only be made from essential fatty acids. If you don't have melatonin, your body will not repair itself during sleep.
In addition, your immune system, your ability to repair your cells, and many other vital systems like your circulatory system and your nervous system, cannot function without Omega’s. Your body cannot produce them by itself.
The mounting evidence seems clear cut. Consuming more Omega 3 oils is not only beneficial for good health, it is essential. The Inuit and the people who follow the Mediterranean diet plan are very healthy. That's because their diets is rich in Omega 3 oils. It's easy to understand why its so important to include them in your diet daily.
. You can take these supplements whenever you like and not worry about getting fish burps ever!
