It is, indeed, amazing what omega-3 can do for your health. Yet, curiously, it was not until the 1970’s that scientists discovered how beneficial it could be. It all started with a study of the Greenland Eskimos; scientists noticed they had hardly any heart disease, and were nearly free of arthritis.
How was this possible?
They ate a diet that was full of fat, and fat was not great for you. Most of this fat, however, came out of fish, and it was soon found that it was the fish that was giving them so much protection against cardiovascular disease. The key was that the fatty acid inside the fish: omega-3. Omega-3 and another fatty acid, omega-6, are called polyunsaturated fats.
They’re known as essential fatty acids (EFA’s) because the body needs them but it can not create them on its own. Because of this, they need to come from our diet, and their principal source is fish. Both omega-3 and omega-6 are required, but they are necessary for different reasons. Omega-6 plays an significant part in our cell membranes; omega-3 is also vital in membranes and in addition, it plays a vital role in regard to the heart and mind, and it’s important in helping ward off many ailments. The issue is that, although omega-6 is abundant in the American diet, omega-3 isn’t.
Good to know
There are three main forms of omega-3 known as EPA (eicosapentaenoic acid), DHA (decosahexaenoic acid) and ALA (alpha lipoic acid). EPA and DHA are equally important throughout the entire body, but EPA is very crucial for the correct functioning of the heart, and a lot of our DHA is used by the mind. EPA and DHA are found mainly in cold water fish: salmon, mackerel, sardines, mackerel, and trout. ALA is important because it converts to EPA and DHA within the body. The only issue is that the conversion is generally ineffective.
This is especially true for elderly folks, but even in young, healthy individuals only about twenty percent of ALA is converted. ALA is contained in flaxseed, flaxseed oil, walnuts, walnut oil, and dark leafy vegetables. Approximately two-thirds of your body consists of water. In your body it’s compartmentized into small “packets.” These packets are bound by membranes that consist largely of fatty acids. In humans there are three different types of packets separated in this way: our fundamental body tissues, the nucleus of those cells, and the very small factories within the cells which generate our energy, known as mitochondria.
Their membranes play a vital role within our own body, and they’re largely composed of omega-3 and omega-6 alongside some cholesterol. Many options pass through these membranes (both inward and external ) including insulin and other hormones. If there’s a shortage of omega-3 within the body, the cells will have problems controlling the substances that enter and leave them. And because these substances are crucial in optimizing your metabolism, regulating oxygen use and generating energy efficiently from sugar, omega-3 is obviously a crucial component of the human body. Besides the aforementioned, omega-3 also aids the body in several different ways. I’ll list themthen talk about a number of them. • It helps reduce atherosclerosis and reduce cardiovascular disease.
- It helps reduce strokes.
- It helps brain function.
- It reduces inflammation and the pain associated with arthritis.
- It reveals some benefit in relieving diabetes.
- It helps maximize the efficiency of your immune system.
It’s the heart, undoubtedly, that benefits most from omega-3, or more precisely, from EPA. Thousands of research around the world have proven the benefits of EPA. It helps reverse osmosis, lowers triglycerides, reduces angina, and it helps maintain the elasticity of arterial walls. Additionally, it thins blood and prevents it from clotting, and it helps reduce blood pressure. Studies also have shown that it helps stabilize heart beats by reducing irregular beats. Additionally, it lowers the rate of heart attacks.
Moreover, EPA has been shown to be capable of salvaging the smooth muscle cells of the heart in previous heart attacks. A substantial quantity of the DHA in your body is used by the mind. It generally comprises about 20 g of DHA, which aids in the production of serotonin. Low DHA levels produce less serotonin, which may result in depression. Low levels of DHA also have been associated with memory loss and Alzheimer’s disease.
In a recent study, Alzheimer’s patients which were given omega-3 supplements demonstrated a substantial gain in the quality of the life. Nerve cells in the brain (neurons) are especially full of omega-3. Indeed, studies show that they contain five times as much as the red blood cells in the body. Studies of depression show that patients almost always have low levels of omega-3, or a higher proportion of omega-6 into omega-3 in their own blood.
Besides a very low incidence of cardiovascular disease, it was noticed early on that Eskimos also rarely suffered from arthritis. Studies soon showed that omega-3 inhibited inflammation; omega-6, on the other hand, appeared to market it. And since it’s well known that chronic inflammation is at the heart of many ailments, including arthritis, the pain and stiffness associated with arthritis can be lowered by using omega-3.
Chronic inflammation has also been associated with clogged arteries, some kinds of cancer, MS, lupus, emphysema, and many other diseases, so it’s crucial to stop this, and omega-3 is among the most effective safe guards. Cold water fish is among the greatest sources of omega-3. Including salmon, sardines, tuna, lake trout, mackerel, and herring. It’s also present in smaller quantities in leafy green vegetables. ALA is found in flaxseed and flaxseed oil, walnuts and pumpkin seeds. You ought to eat fish at least twice a week to get the appropriate amount, and you need to take a fish supplement every day. Also watch your proportion of omega-6 into omega-3; keep it as close to 3:1 as possible. This means that you should avoid large quantities of omega-6 foods. Finally, you should try to avoid fish high in mercury or other contaminants, as much as you can.