Omega 3 Fatty Acid
Awareness of Omega 3 fatty acid benefits have improved dramatically over the last few years with plenty of research aiming to prove its various health benefits, although it has been around since the 1930s.
We know of three types of fats: saturated, monounsaturated- olive oil and polyunsaturated- sunflower oil. Polyunsaturated is divided into two groups of Essential Fatty Acids: Omega 3 and Omega 6.
There should be a balance of the amounts of Omega 3 and Omega 6 we consume, or this may lead to the development of a disease. Intake of Omega 6 must be 2-4 times higher than Omega 3 fatty acids.
Mediterranean diet brings a much healthier balance than a typical American or British diet- which are rich in meat. Mediterranean diet favors fish, whole grains, fruits and vegetables to meat.
A major recent trend is the fortification of common foods like bread, yogurt, juice, pasta, milk, eggs, mayo with omega 3.
People who do not eat Omega 3 rich foods are recommended to take an Omega 3 supplement of 500mg per day.
Sources of Omega 3 Fatty Acid:
Eicosapentaenoic acid- EPA and docosahexaenoic acid- DHA are found in cold water oily fish such as salmon, anchovies, herring, sardines, mackerel and even in shrimp.
Alpha-linolenic acid (ALA) is found in flax seed– linseed, soybean, canola oil, nuts– especially walnuts, pumpkin seeds and some vegetable oils,tofu, kale,cabbage, broccoli and brussels sprouts.
“Another new ALA source has been discovered. It is the oil coldpressed from the Clary Sage (salvia sclarea) seed. This unique source has caught the attention of the academic world and is proven to be the best source of omega 3. It is found to be a very stable oil and it has no side effects.”
Health Benefits of Omega 3 Fatty Acid:
• Omega 3 essential fatty acids are essential for overall good health and your body can not produce Omega 3 fats so you need to take them through foods and supplements as a long term initiative as they should not be seen as an instant solution to different health benefits outlined in various research papers.
• Omega 3 fatty acids play an integral role in cell membrane function and development of brain and eyes, signal pathways and other neurological systems.
• They encourage the production of body chemicals that help control inflammation in the joints, bloodstream and the tissues.
• They help with avoiding clot formation in blood, which can lead to increased risk of heart attack and stroke.
• A diet high in essential fatty acids can give you a much healthier –glowing skin and help you stay wrinkle free for longer, by keeping skin cells moist and strong.
• Omega 3 helps with the healthy development of babies, mothers should take the recommended amounts before, during and after pregnancy.
• It is also believed to help enhance your immunity and help it resist common cold and flu.
Cooking with Omega 3 Oils:
The more Omega 3 there is in an oil, the less it is suitable for cooking. High temperatures can damage oils – fatty acids , decreases nutritional value, oils become oxidized, produce free radicals and they get transformed into harmful substances that can cause cancer and other diseases.
Monounsaturated oils like olive and peanut oil are the best for cooking. Omega 3 rich oils are ideal for salad dressing, not for cooking.
Omega 3 Deficiency in Children
Return from Omega 3 Fatty Acid to Glycemic Index home page
References:
Mahan K, Escott-Stump S. Krause’s Food, Nutrition, and Diet Therapy. WB Saunders Company; Philadelphia, 1996 1996.
Whfoods.com/genpage.php?tname=nutrient&dbid=84
En.wikipedia.org/wiki/Omega-3_fatty_acid
Holman RT (February 1998). “The slow discovery of the importance of omega 3 essential fatty acids in human health”. J. Nutr. 128 (2 Suppl): 427S–433S.
Ornish, Dean (2006-05-02). “The Dark Side of Good Fats”. Newsweek: p. 2, www.newsweek.com/id/137192. Retrieved 2008-06-14.
