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The Benefits of Omega 3 Fatty Acids
Omega 3 Fatty Acids are found in oily fish such as salmon and
mackerel and have been proven to provide a whole range of health
benefits. You’ve probably heard of Omega 3 and many food manufacturers
are also quick to cash in on the Omega 3 Fatty Acid. You can now see a
wide variety of products ranging from cereal to yogurts with added Omega
3 fatty acids. But exactly what are the benefits of a diet rich in Omega
3 and what should you watch out for?
The American Heart Association recommends eating fish (particularly
fatty fish) at least two times a week. According to the AHA fatty fish
such as mackerel, trout, herring, sardines, albacore tuna and salmon are
high in two kinds of omega-3 fatty acids. These are eicosapentaenoic
acid (EPA) and docosahexaenoic acid (DHA). You can also get Omega 3 from
vegetable sources such as pumpkin seeds, flax seeds, and walnuts.
Why are Omega 3 Fatty Acids so Beneficial to Health?
Research has shown that they can:
* Decrease risk of irregular heart rhythms (arrhythmias), which can lead
to sudden cardiac death
* Decrease levels of triglyceride (the fat which has been linked to
heart disease)
* Reduce potential blood clots
* Decrease growth rate of the fatty plaques
* Reduce blood pressure
New research has even shown that Omega 3 fats can reduce the risks of
certain cancers particularly prostate and skin cancer.
Research involving children has shown that increased levels of Omega 3
can help children concentrate better and improve behaviors such as
hyperactivity.
Overall it looks as though Omega 3 fatty acids can have great health
benefits particularly the fats found in oily fish such as salmon and
mackerel.
However, new studies have shown that too high consumption of oily fish
may cause other health risks. Contaminants and mercury levels are at an
all time high in these types of fish and may cause damage, particularly
to pregnant women and young children.
It is recommended that pregnant women, nursing women and children not
consume more than two small portions of oily fish per week. Certain
types of fish such as mackerel, swordfish and shark contain higher
levels of mercury than salmon or tuna.
With all the controversy it’s difficult to know whether you should or
shouldn’t consume oily fish. So far it looks as though the health
benefits of Omega 3 Fatty Acids outweigh any associated risks, when
consumed in moderation and according to guidelines.
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