14 September 2015
The Simple AnswerWell, most of you are going to say; because they are healthy fatty acids or fats.
You are indeed right but what's so special about these fats? This is exactly what this article will explain to you. So let's see what these omega 3 fats are and why they are so essential that they are termed as - "Essential Fatty Acids" What Are Omega-3 Fatty Acids?Omega 3 fatty acids are fats that are absolutely essential for the human body since they prevent many disease conditions, but.....because they are not manufactured by the body, they have to be supplied through diet and in some cases, booster doses via supplements.
Omega-3 fatty acids or fats are therefore essential healthy fats and an absolute must have for our body; thus termed essential fatty acids. The Omega 3 essential fatty acids are polyunsaturated and therefore remain liquid even when refrigerated or frozen. Though there are several omega 3 fatty acids, the ones that are nutritionally important for us are :
Omega 3 fatty acid(s) is one of the 2 essential fatty acids that the human body needs. The other essential fatty acid is the Omega 6 fats, known as linoleic acid. Food Sources Of Omega 3 & Omega 6 Fatty AcidsDietary sources of Omega 3 fats, the EPA and DHA, are :
Walnuts - an excellent source of ALA - the omega - 3 precursor
Health Benefits Of Omega 3 Fatty AcidsSome of the awesome health benefits of Omega 3 fatty acids are preventing many crucial health issues;some of these are listed below:
Omega 3 And CancerOmega 3 fatty acids keep the cell membranes healthy, meaning that, they keep them flexible. It would benefit to understand why this is so.
Cell membranes are composed of fat. The type of fat we consume has a bearing on the membranes' health. If we consume a lot of saturated fat, our cell membranes lack flexibility and become hard and lose their flexibility, since saturated fats are solid at even room temperature. Eating Omega 3 fat rich diet produces flexible cell membranes for the converse reason. Cells whose cell membranes are not flexible do not hold water and other vital nutrients. They lose the ability to communicate with other cells whose cell membranes are healthy. This is believed to be one of the reasons for cancer growth. Several mechanisms by which omega 3 fatty acids inhibit breast cancer have been suggested by researchers. Some of these are :
Omega 3 and InflammationOmega 3 fatty acids produce prostaglandins, the hormone like substances which are anti inflammatory in action, apart from being involved in many important functions in the body.
The production of the type of prostaglandins are dependent on the type of fat consumed from the diet. It may so happen that certain types may be over produced while certain others may not be produced at all. This leads to imbalance in the body and may lead to disease. For example, EPA & DHA produce series 3 prostaglandins, the beneficial prostaglandins. On the other hand, Omega 6 fats produce the series 1 & series 2 prostaglandins. Series 1 prostaglandins are beneficial while series 2 prostaglandins are unhealthy as they are inflammatory and cause the platelets to clump together. It is for the above reason that a proper balance of Omega 3 & Omega 6 fats in diets is important. Resolvins is a type of fat made from the omega 3, EPA. It is also anti inflammatory and improves blood flow and joint mobility. Importance Of Omega 6 : Omega 3 RatioIt has been found that the omega 6 to omega 3 ratio in western diets is to the order of 15/1 -16.7/1.
This is very high and is the cause of many life threatening diseases. Reference to the abstract is given below. http://www.ncbi.nlm.nih.gov/pubmed/12442909 The ideal ratio is 1. The optimum ratio could be 2:1 or even 3:1 So now each one of us knows how much work we have to do to get to this ratio or as close to it as possible. Omega 3 For Brain Health - Talk by Dr Joseph Hibbeln, a leading authority on essential fatty acids
Omega 3 For DepressionResults of studies done on the benefit of Omega 3 for depression are mixed. Some studies show a greater reduction in symptoms when Omega 3 was taken along with antidepressants than when antidepressants were taken alone.
Some studies have shown the benefits of Omega 3 in post partum depression while some other studies have not. Other studies show that since Omega 3 plays a crucial role in the development of the central nervous system and its smooth functioning, there is a link between Omega 3 and depression. Research also shows a link between Omega 3 fats and major depressive disorder (MDD). It is also pertinent to note that 4 other nutrients are also important parameters to consider since they not only influence the levels of Omega 3 in the body but reduce the symptoms of depression too. These 4 nutrients are zinc, selenium, folic acid and dietary antioxidants. Anchovies and Salmon are very excellent sources of Omega 3 fats
Omega 3 And ArthritisOmega 3 fats and supplements like fish oil reduce inflammations of the joints, increase blood flow and reduce joint pain.
The prostaglandins and the lipid resolvins that the body makes from the Omega 3 are responsible for the benefits in arthritis. Omega 3 And DiabetesThose who consume good amounts of Omega 3 fats in their diet have been found to have lower chances of developing type 2 diabetes.
In one study done US adults, those with highest levels of EPA & DHA - the two omega 3's found in fish - had about 1/3 lower chances to develop diabetes than those with the lowest levels of EPA & DHA. In another study on Singapore adults, those who consumed the highest ALA in food had a reduced diabetes risk. References:
Flaxseeds - an excellent source of Omega 3 for vegetarians
Omega 3 And Heart DiseaseIt has been confirmed through research that Omega 3 fatty acids, the poly unsaturated EPA & DHA fats reduce the risk of heart disease and high blood pressure.
Fish oil also benefits by lowering triglyceride levels and also lowers risk of formation of blood clots thus lowering the risk of heart attack, stroke, irregular heart rhythms in those who have previously suffered a heart attack. Fish oil also reduces plaque deposition in the arteries, thus keeping them healthy and plaque free. However, current research indicates that Omega 3 fatty acid supplements do not provide the above benefits as was previously thought. There are many references to the aspect mentioned above. Links to two of these are given below :
Omega 3 supplements (capsules & pills from Amazon)
Some Other Benefits Of Omega 3 Fatty Acids
How Much Omega 3 Should Be consumed Per DayThe American Heart Association recommends :
DisclaimerThe information provided in this hub is not a substitute for professional medical advice. Please consult your physician, or health care provider before taking any home remedies, supplements or starting a new health regime.
References
Bernard-Gallon DJ, Vissac-Sabatier C, Antoine-Vincent D et al. Differential effects of n-3 and n-6 polyunsaturated fatty acids on BRCA1 and BRCA2 gene expression in breast cell lines. Br J Nutr 2002 Apr;87(4):281-9. 2002.
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