In Part 1, we learned about the different types of fat our bodies derive from food. Now let's learn a little about Omega-3 essential fatty acids, and how they can benefit your health.
Omega-3
Omega-3 fatty acids were discovered in the 1970s. Since then, thousands of clinical studies have been performed. According to most experts, a host of health problems can be traced to a dietary deficiency of Omega-3. But let's begin with the basics.
Omega-3 is fish oil that is derived from the tissues of oily fish. Fish do not actually produce these essential fatty acids. Rather, they accumulate them by consuming the microalgae that produce these fatty acids; or in the case or predatory fish, by consuming the fish that consume the microalgae.
There are three main types of Omega-3 fatty acids. The first two are EPA (eicosapentaeonic acid) and DHA (docosahexaenoic acid), which have been proven to be the most beneficial of the three types. The third type is ALA (alpha-linolenic acid).
EPA and DHA are found in cold-water fish. ALA is found in flaxseed oil, some vegetable oils, and dark green leafy vegetables. Note that the Omega-3 in flaxseed oil, vegetable oil, and dark leafy greens does not contain EPA or DHA.
ALA is a precursor to EPA and DHA, but the conversion of ALA to EPA and DHA is a very small percentage. Therefore, the only way to ensure that you're getting the benefits of DHA and EPA is to take it directly from fish oil.
The Benefits
Research has shown Omega-3 fatty acids curb heart disease, prevent mental illnesses or neurological disorders, and reduce diabetes, dementia, and pain.
The American Heart Association recommends the consumption of 1g of fish oil daily for patients with coronary heart disease. The U.S. National Institute of Health (NIH) highly recommends Omega-3 fish oils for the prevention of cardiovascular disease, high blood pressure, and hypertriglyceridemia (the buildup of fatty deposits (triglycerides) in the arteries ). The NIH also lists 27 other conditions for which fish oils are recommended, but for which there is less evidence.
According to research, Omega-3 fatty acids increase HDL while lowering LDL, therefore helping the body to regulate cholesterol while preventing blood clots from forming. Several studies have reported anti-cancer effects, too. Specifically, the fatty acids within fish oils have been shown to stop the mutation of healthy cells into cancerous cells, inhibit unwanted cell growth, and kill existing cancer cells. Breast, colon and prostate cancers are the most effected.
According to a 2005 study from Louisiana State University, fish oil may also protect the brain from problems associated with Alzheimer's disease. Specifically, fish oils are known for reducing stress and helping the elderly maintain or regain proper brain functioning. They are also essential for the nerves, cell membranes, and blood sugar metabolism, and have been shown to aid in normal heart rhythm.
Finally, Omega-3 enhances the production of collagen and elastin within the body's skin. This reduces skin inflammation, thus reducing wrinkles and revitalizing skin for a more youthful look.
What's Next?
In Part 3 of this three-part series, I discuss what to look for and how to safely choose Omega-3 fatty acids supplements. Click here if you missed Part 1.
Editor's Note: The author is a Natural Drug Free WNBF Pro Bodybuilder, 2x Amateur State Champion, Amateur National Champion, and Amateur World Champion.
Resources:
http://en.wikipedia.org/wiki/Fish_oil
http://www.truthaboutomega3.com/benefit.html?pg=g01-001-1000D&abc=4&gid=12314380991457266
http://www.keyfishoilbenefits.com/
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Re: Are You Getting Enough Fat? (Part 2)
