If you want to stay healthy and fit would it be a good idea to take an Omega 3 fatty acid supplement? These fatty acids are beneficial and many of us are not getting enough of them in our diets. What are the benefits of Omega 3 and should we be increasing our intake of this and other related fatty acids?
Omega 3 Fatty Acid Benefits
If you look at fish oil supplements you'll see a list of the fatty acids they contain. This usually includes EPA(eicosapentaenoic acid) and DHA (docosahexaenoic acid) which are beneficial for the heart and help to improve your chances of avoiding cardio-vascular disease, hardening of the arteries and heart attacks.
However, more is not always better! You also need to be careful not to take too high a dose as this can be harmful. Always make sure you keep to the recommended dose.
Omega 3 fatty acids below to the fatty acids that are poly unsaturated. These acids have been shown in clinical trials to reduce trigyceride levels in the blood and can also raise the level of high density lipo-proteins, which are the beneficial to us. Omega 3 has also been claimed to help relieve arthritis pain and to be helpful in some conditions that effect the skin. Recent research has indicated that these fatty acids may be helpful in controlling memory loss in Alzheimer’s disease and to help increase the effectiveness of the immune system.
Which foods are rich in Omega 3?
Many coldwater fish are high in these fatty acids. These include herring, anchovies, mackerel, salmon, and tuna. Other foods are spinach, kidney beans, walnuts broccoli and canola oil. Some people in the past few years have reduced their intake of coldwater fish, which is the main source of Omega 3 in our diets, partly because there have been well publicised concerns about the levels of mercury in these fish. We only need three servings a week, of about four ounces of fish in each serving, to get enough Omega 3. This is well below the level where any mercury poisoning would occur.
In addition many people are not fond of fish and may not be eating enough of the other foods that contain Omega 3 to consume enough, so an Omega 3 fatty acid supplement would be a good idea for them.
How can children benefit from Omega 3 supplements?
In a series of clinical trials at the University of South Australia children who suffered from ADHD were given an Omega 3 and Omega 6 supplement. It was found that this had a significant effect on their ADHD symptoms particularly on their behaviour and learning abilities. 40% of the children in the trial had an improvement in these areas.
Conclusion
Overall then, if you do not eat sufficient foods that contain Omega 3 fatty acids, it would be a good idea to add a daily supplement to ensure you get enough of this essential nutrient.
Image by Peter Rosbjerg
