Omega-3s are superstars. They are to the world of fatty acids what Tiger Woods is to golf, Lance Armstrong is to cycling or Placido Domingo is to opera. While the full scope of their power is still the subject of fierce debate among researchers, nobody challenges their importance.
It's been well established that omega-3 fatty acids, a type of polyunsaturated fat found primarily in seafood, are important to cardiovascular health. But its benefits don't stop there.
In fact, omega-3s are so important to human health, the National Academy of Sciences Food and Nutrition Board set a minimum daily requirement. The connection between omega-3s and health was first observed in the 1970s. "Omega-3 favorably affects a number of risk factors for cardiovascular disease and at the top of the list is reducing the risk of sudden death from heart attack," says a distinguished professor of nutrition from Pennsylvania State University.
It's been well established that omega-3 fatty acids, a type of polyunsaturated fat found primarily in seafood, are important to cardiovascular health. But its benefits don't stop there.
In fact, omega-3s are so important to human health, the National Academy of Sciences Food and Nutrition Board set a minimum daily requirement. The connection between omega-3s and health was first observed in the 1970s. "Omega-3 favorably affects a number of risk factors for cardiovascular disease and at the top of the list is reducing the risk of sudden death from heart attack," says a distinguished professor of nutrition from Pennsylvania State University.
- Most of the studies found a positive benefit with 500 to 1,000mg of omega-3s per day. The American Heart Association recommends all adults eat a variety of fish, particularly oily fish, at least twice weekly, which would provide an average of 500mg daily. For patients with coronary artery disease, they recommend 1,000 mg daily, or double the seafood requirement (but never above 3,000 mg). Supplements are effective and may be used instead of eating the fish. Due to environmental pollutants found in fish, women of child-bearing age are recommended to keep their fish intake to no more than 12 ounces per week.
- There are possible dangers to taking too much omega-3 supplement. Large doses should be taken only with a doctor's advice by people with compromised immune systems. There is also a slight increase in risk for hemorrhagic stroke or excessive bleeding. Again, you should talk with a qualified healthcare professional about your nutritional needs.
- The studies are just beginning and more research needs to be done to understand who will benefit most from higher levels of omega-3 in their diets. You should talk with your healthcare professional or registered dietitian before changing your diet.
Remember, your genetics and environment play large roles in responsiveness to omega-3s. And while studies are very promising, the optimal amount of omega-3 and the ideal ratio of omega-3 to omega-6 are still hotly debated in the scientific community.
- Today, omega-3s have largely been replaced with omega-6s, vegetables oils, especially soybean oil, which is used in large doses in processed foods and fast foods. And no longer do our animals graze on high omega-3 grasses, but on grains instead. This changes the fatty acid composition of the meat, to our detriment.
- But as we've discovered in nutrition, balance is everything. The two essential fatty acids, omega-6 and omega-3, must be in harmony with each other for proper functioning. If one or the other is too high or low, negative consequences result. "If you eat too much omega-6, as is the case with today's American diet, this promotes inflammation, blood clotting and constricts blood vessels".
- The ideal ratio of omega-6 to omega-3 is the hottest debate among omega-3 researchers. Some say a ratio of 1:1 or even 2:1 is acceptable. Still others believe a specific ratio doesn't matter. But they all agree on the need to get more omega-3s.
- In the brain and nervous system, omega-3 fatty acid concentrations are higher than anywhere else in the body. They are necessary for optimal functioning of the neurons, protect cells, decrease cell death and improve nerve transmission. In addition, studies are finding that omega-3 may have a positive effect on bone density, skin health and some scientists are finding it may help reduce insulin resistance, which is linked with obesity, diabetes and cardiovascular disease. Insulin resistance makes it harder for your body to use insulin -- the hormone that transports glucose into your cells.
There are possible dangers to taking too much omega-3 supplement. Large doses should be taken only with a doctor's advice by people with compromised immune systems. There is also a slight increase in risk for hemorrhagic stroke or excessive bleeding. Again, you should talk with a qualified healthcare professional about your nutritional needs.
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