Omega-3 fatty acids are an essential building block for good health. If you’re interested in heart health, you’ve perhaps heard of omega-3 fats. These healthy fats may help defend against heart disease, and there is a study looking at their role in lowering the risk for dementia and Alzheimer’s disease. Here’s a guide to assist you in choosing the good omegas for your diet. Omega-3 fatty acids have been shown in epidemiological and clinical trials to overcome CVD incidence (cardiovascular disease). Evidence from prospective secondary prevention studies suggests that EPA+DHA supplementation ranging from 0.5 to 1.8g/d (either as fatty fish or supplements). Significantly reduced subsequent cardiac and all-cause mortality. You’ve perhaps heard of omega-3 fatty acids, particularly if you have an inflammatory type of arthritis. It helps decrease inflammation throughout the body, and some researches have shown health benefits for heart health, diabetes, and brain function. There are two main types of omega-3 fatty acids in our diets. One type is (ALA) alpha-linolenic acid, and the second type is eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The body somewhat converts ALA to EPA and DHA.
Omega-3s for the HeartThere is more scientific evidence behind the heart health benefits of fish oil than any other nutritional supplement. Thousands of clinical researches have shown that increased intake of EPA and DHA—the omega–3 essential fatty acids in fish oil—improves overall cardiovascular/heart function. The American Heart Association suggests that healthy adults eat fish at least twice a week and that patients with heart disease take 1g EPA+DHA per day, and people with high triglycerides, 2–4 grams per day.
Depression and Alzheimer’s diseaseWork in this area remains highly dangerous, but there is a limited amount of data referring to either an inadequate intake of omega-3s or an imbalance between omega-3 and omega-6 fatty acids that might associate with various manifestations of impaired cognitive function (BNF, 1999). For example, low levels of omega-3 fatty acids have been reporting in cell membranes of subjects with depression, schizophrenia, and Alzheimer’s disease (BNF, 1999). Still, it remains to show whether this association is causal or reflects changes in the dietary pattern that have resulted from the illness.
Omega-3 Combat To WrinklesAs we older age, large cells in our skin’s third layer thin out and look bumpier; omega-3s help make that layer thicker and smooth. The effect? Wrinkles overcome, and skin becomes fuller.
Reduce inflammation in inflamed joints.Controls Cholesterol Levels: Increases levels of HDL (the good cholesterol) and helps clear your arteries. Improve Brain Health: In managing your arteries straightforward, you’re directly enhancing brain function. It also alters your neurotransmitters to help overcome depression. Improves Fertility: Improves fertility rates in both males and females by increasing sperm’s swimming ability and the environment for implantation in women. Sildalist and Vidalista 60 is more popular remedy to boost men’s fertility and sperm.
A Pregnancy Essential – Omega-3Omega-3 fatty acids immediately influence brain development, making it crucial for pregnant mothers. Research shows they reduce a mother’s risk of depression. When the mother doesn’t have sufficient of these essential fatty acids, the baby borrows from her. Some fetal vitamins now have omega-3s, so be certain to check the correct label or take a handful of walnuts each day. The research-backed benefits of fish oil include: • Promotes circulation and healthy blood vessel function • Increases the metabolism of dietary fat and cholesterol levels • Maintains a healthy heart rhythm • Encourages healthy triglyceride levels in healthy people • Is natural and safe for long-term use?
Get those omega-3Here are some suggestions to get more ALA in your diet:
- Add ground flaxseed to oatmeal or yogurt
- Add walnuts to your muffins or salad
- Replace regular eggs with omega-3 enriched eggs
- Apply flaxseed oil or canola oil for salads or cooking.
- For some tasty ways to get more fish in your diet, try these dietitian-approved recipes:
- Lemon, parsley salmon, and flax
- Rainbow trout with ginger
- Codfish with potatoes, carrots, and fennel
- Salmon, bean, and orzo salad.