According to research data published by the American Journal of Clinical Nutrition, people who include a regular daily intake of Omega 3 can reduce the risk of heart attack (coronary thrombosis) by up to seventy percent. This encouraging news has generated a lot of interest in Omega 3 lately.
What is Omega 3?
Omega 3 is, in fact, a polyunsaturated fatty acid that, passing through the lymphatic duct (digestive tract of the human body), breaks down existing cholesterol and deposits a tiny barrier to prevent it from forming again. Omega 3 works to fight back the main cholesterol culprit that causes blood clotting. These clots then block blood vessels and cause heart attacks or, if they reach the brain, strokes.
Omega 3 is most commonly associated with oils found in fish. The best known sources are mackerel, trout, and salmon, although the oils can be extracted from white fish; and the cod liver is particularly tasty too.
The American Heart Association recommends a daily intake of 1,000 mg. of Omega-3 for measurable health benefits in cardiovascular care. There are several ways to include Omega 3 in your diet, so don’t worry if you are not a big fan of fish.
Omega-3 Sources
The most obvious method, eating the right fish regularly, is not practical for everyone, since, again, not everyone enjoys fish, some people are even allergic to it, and of course vegetarians and vegans don’t eat fish. Fortunately, there is a wide range of supplements on the market for such people.
The most common form of supplement is the capsule formulated from concentrated oils derived from those fish that have high levels of Omega 3. Generally, the tablet will contain something around fifty percent from that source (fish) with the remainder made up of other sources. sources of fatty acids.
Omega 3 fatty acids are not limited to fish oils; they can also be found in various plant extracts. The best source of Omega-3 is alpha-linolenic acid (ALA) which includes flaxseed (linseed) oil, rapeseed (canola) oil, chia seeds, walnuts and walnut oil, the Mediterranean plant, purslane, beef raised in grass and dark green leafy vegetables. These items are widely found in health food stores and natural health markets.
The good news of the health benefits of Omega 3 goes global
Omega 3s can also be found in a wide range of other foods, including vegetables and processed foods; however, the levels are negligible and do not provide significant health benefits. Vegetarian Omega-3 supplements are available, usually as flaxseed (linseed) oil.
EPA and DHA Omega 3 are found almost exclusively in aquatic plants and animals. They are synthesized by phytoplankton, which are consumed by fish, molluscs and crustaceans and, therefore, concentrated in the aquatic food chain.
Alternative sources of Omega-3 ALA and Omega-3 EPA and DHA are being studied to determine their viability. Krill ALA is already available in some countries, and krill, shrimp-like creatures abundant in the Southern Ocean, are being targeted by a Canadian company as a future source of Omega-3s. Krill oil contains 25% Omega-3 EPA and DHA. Genetic modification is also being explored, with an experiment inserting genes that will produce long-chain polyunsaturated omega-3s into existing oilseed varieties. Another uses gene transfer technology to directly convert polyunsaturated omega-6s to their omega-3 equivalents.
As the health reputation of Omega-3s grows, food manufacturers have explored the opportunity to enrich everyday foods with Omega-3s. Omega-3 eggs are becoming more widely available; for example, bread fortified with 13 mg of Omega-3 DHA per slice is now available in New Zealand and Australia. Malaysia has a fortified cracker with vitamins, minerals and Omega-3 and Omega-6 EFAs and a similarly fortified margarine serves as a good accompaniment.
In Sweden, a low-fat liverwurst is enriched with Omega-3, iron and vitamins. Spaniards can buy fruit juices fortified with milk, fiber, vitamins and Omega-3, and probiotic bars, soups and meal replacement shakes with Omega-3. The Finns market a blackcurrant juice with added Omega-6 and Omega-3 as ALA. This list is not exhaustive, especially since it does not include the growing number of infant formulas, foods, and supplements with added Omega-3 DHA.
As the benefits of regular Omega 3 intake become more widely accepted in North America, the pharmaceutical and food processing industries will undoubtedly put more effort and funds into making these various supplements more readily available. The benefits of Omega 3 will continue to grow in importance as the population ages and looks for ways to maintain healthy and active lifestyles. Omega 3s are now fairly easy to purchase from online companies and specialty pharmacies, but it surely won’t be long before Americans can choose the supplement that’s right for them from the shelves of local supermarkets and convenience stores.
