What is Omega-3 fatty Acids?

Omega-3 fatty acids are essential fats, meaning the human body cannot produce it by itself but is important for the proper functioning of the body. Hence, it is required to consume them through food or supplements. Some of the foods that are high in Omega-3 are fish, vegetable oils, walnuts or any other nuts, leafy vegetables, flaxseed oil, and flax seeds.

Why is Omega-3 important?

Omega-3 plays a vital role in cell structure, and influences the functioning of the cell receptors in plasma membranes. They are help make hormones that control blood clotting, inflammation, and contract and relax the artery walls. Additionally, Omega-3 fats bind proteins that are inside a cell, which manage genetic function.

Due to the above functions, Omega-3 is said to help prevent heart diseases and stoke. In addition to this, they could help an individual control eczema, rheumatoid arthritis, lupus and could play protective role against cancer and other afflictions. It is important to note that one in four deaths in India occur due to heart diseases and stoke.

Types of Omega-3:

It is important to note that there are three types of Omega-3. They are:

    • Eicosatetraenoic Acid [EPA]
    • Docosahexaenoic Acid [DHA]
    • Alpha-linolenic Acid [ALA]

    The first two types of Omega-3, EPA & DHA[particularly walnuts], flax seeds, leafy vegetables, animal fat [particularly those animals that are green-fed], and flaxseed oil. ALA is used for producing energy in the human body.

    Supplements with Omega-3

      • Fish Oil – contains EPA and DHA
      • Fish liver oil – contains EPA and DHA; vitamin A and D
      • Krill oil – contains EPA and DHA
      • Algal oils – contains DHA and EPA
      • Flaxseed oil – contains ALA

      Recommended Dosage:

      According to Dietary Guidelines for Americans 2015-2010 by the Federal Government, adults are recommended to intake 8 or more ounces [but not more than 12 ounces] of seafood per week, particular those with higher amounts of EPA and DHA. For children, it is recommended to take smaller amounts of sea food.

      Benefits of Omega-3 on the human heart:

      According to Harvard School of Public Health publications, Omega-3 has to strongest beneficial evidence against heart disease. These essential nutrients help the heart to beat at a steady pace, and avoid the sudden and dangerous erratic rhythm also known as arrhythmia. Moreover, Omega-3 reduces one’s blood pressure, improves blood vessel function, and aids in the development of atherosclerosis [build-up of cholesterol, fats, and other substances in and around the artery walls] by easing inflammation and lowing triglycerides, when taken in higher doses.

      As such, there have been several trials conduct on analyzing the effects of Omega-3 in maintaining heart health. One such study is the GISSI Prevention Trial, where survivors of heart attack were advised to take one-gram capsule of Omega-3 fats on a daily basis for three years. This resulted in them being less susceptible to another heart attack or stroke. Additionally, they were less likely to meet with sudden death compared to those who took placebo.

      Another study in Japan by JELIS showed that the people who took EPA plus, a cholesterol-lowering statin, were at the lower risk of having major coronary diseases such as sudden cardiac death, heart attack [fatal or non-fatal], unstable angina – a condition that prevents the heart from getting enough blood flow and oxygen. It also lowered the procedure to open or bypass a narrow or blocked coronary artery compared to those who only took statin.

      Effects of Omega-3 benefits for men:

      There have been several researches conducted into the effect Omega-3 has on prostate cancer. Studies by Health Professionals Follow-Up Study and other research houses have noted that when EPA and DHA rich foods or supplements in included in men’s diet, they are less likely to end up with prostate cancer than those with records of less EPA and DHA intake.

      Notably, there have been some research studies that have indicated an increase in prostate cancer, which also tend to be in advance stages, among men who have high intakes of ALA [particularly from supplements]. However, some studies have also found no link between ALA intake resulting in any type of prostate cancer.

      Effects of Omega-3 on pregnant women:

      According to the same Harvard publication, it is important for expecting women or those desire to become pregnant or are nursing to consume EPA and DHA rich food. With importance placed in consuming dark meat food at least two-times a week.

      It is stated that a child requires a stable amount of DHA supply from its first trimester till its second birthday. This is required to form and develop the brain and other parts of the nervous system.

      Types of food that contain Omega-3: [based on mg/serving]

        • Anchovy – 1,200
        • Farmed Catfish – 253
        • Cod [Atlantic] – 284
        • Clams – 241
        • Crab – 351
        • Frozen Fish Sticks – 193
        • Halibut – 740
        • Lobster – 71
        • Mussels – 665
        • Mahi Mahi – 221
        • Oysters – 585
        • Alaskan Pollock – 281
        • Wild Salmon – 1,771
        • Farmed Salmon – 4,504
        • Sardines – 556
        • Scallops – 310
        • Swordfish – 858
        • Shrimp – 267
        • Albacore Tuna – 733
        • Light, Skipjack Tuna – 228
        • Trout - 581

        What is Omega-3 fatty Acids?

        Omega-3 fatty acids are essential fats, meaning the human body cannot produce it by itself but is important for the proper functioning of the body. Hence, it is required to consume them through food or supplements. Some of the foods that are high in Omega-3 are fish, vegetable oils, walnuts or any other nuts, leafy vegetables, flaxseed oil, and flax seeds.

        Why is Omega-3 important?

        Omega-3 plays a vital role in cell structure, and influences the functioning of the cell receptors in plasma membranes. They are help make hormones that control blood clotting, inflammation, and contract and relax the artery walls. Additionally, Omega-3 fats bind proteins that are inside a cell, which manage genetic function.

        Due to the above functions, Omega-3 is said to help prevent heart diseases and stoke. In addition to this, they could help an individual control eczema, rheumatoid arthritis, lupus and could play protective role against cancer and other afflictions. It is important to note that one in four deaths in India occur due to heart diseases and stoke.

        Types of Omega-3:

        It is important to note that there are three types of Omega-3. They are:

          • Eicosatetraenoic Acid [EPA]
          • Docosahexaenoic Acid [DHA]
          • Alpha-linolenic Acid [ALA]

          The first two types of Omega-3, EPA & DHA[particularly walnuts], flax seeds, leafy vegetables, animal fat [particularly those animals that are green-fed], and flaxseed oil. ALA is used for producing energy in the human body.

          Supplements with Omega-3

            • Fish Oil – contains EPA and DHA
            • Fish liver oil – contains EPA and DHA; vitamin A and D
            • Krill oil – contains EPA and DHA
            • Algal oils – contains DHA and EPA
            • Flaxseed oil – contains ALA

            Recommended Dosage:

            According to Dietary Guidelines for Americans 2015-2010 by the Federal Government, adults are recommended to intake 8 or more ounces [but not more than 12 ounces] of seafood per week, particular those with higher amounts of EPA and DHA. For children, it is recommended to take smaller amounts of sea food.

            Benefits of Omega-3 on the human heart:

            According to Harvard School of Public Health publications, Omega-3 has to strongest beneficial evidence against heart disease. These essential nutrients help the heart to beat at a steady pace, and avoid the sudden and dangerous erratic rhythm also known as arrhythmia. Moreover, Omega-3 reduces one’s blood pressure, improves blood vessel function, and aids in the development of atherosclerosis [build-up of cholesterol, fats, and other substances in and around the artery walls] by easing inflammation and lowing triglycerides, when taken in higher doses.

            As such, there have been several trials conduct on analyzing the effects of Omega-3 in maintaining heart health. One such study is the GISSI Prevention Trial, where survivors of heart attack were advised to take one-gram capsule of Omega-3 fats on a daily basis for three years. This resulted in them being less susceptible to another heart attack or stroke. Additionally, they were less likely to meet with sudden death compared to those who took placebo.

            Another study in Japan by JELIS showed that the people who took EPA plus, a cholesterol-lowering statin, were at the lower risk of having major coronary diseases such as sudden cardiac death, heart attack [fatal or non-fatal], unstable angina – a condition that prevents the heart from getting enough blood flow and oxygen. It also lowered the procedure to open or bypass a narrow or blocked coronary artery compared to those who only took statin.

            Effects of Omega-3 benefits for men:

            There have been several researches conducted into the effect Omega-3 has on prostate cancer. Studies by Health Professionals Follow-Up Study and other research houses have noted that when EPA and DHA rich foods or supplements in included in men’s diet, they are less likely to end up with prostate cancer than those with records of less EPA and DHA intake.

            Notably, there have been some research studies that have indicated an increase in prostate cancer, which also tend to be in advance stages, among men who have high intakes of ALA [particularly from supplements]. However, some studies have also found no link between ALA intake resulting in any type of prostate cancer.

            Effects of Omega-3 on pregnant women:

            According to the same Harvard publication, it is important for expecting women or those desire to become pregnant or are nursing to consume EPA and DHA rich food. With importance placed in consuming dark meat food at least two-times a week.

            It is stated that a child requires a stable amount of DHA supply from its first trimester till its second birthday. This is required to form and develop the brain and other parts of the nervous system.

            Types of food that contain Omega-3: [based on mg/serving]

              • Anchovy – 1,200
              • Farmed Catfish – 253
              • Cod [Atlantic] – 284
              • Clams – 241
              • Crab – 351
              • Frozen Fish Sticks – 193
              • Halibut – 740
              • Lobster – 71
              • Mussels – 665
              • Mahi Mahi – 221
              • Oysters – 585
              • Alaskan Pollock – 281
              • Wild Salmon – 1,771
              • Farmed Salmon – 4,504
              • Sardines – 556
              • Scallops – 310
              • Swordfish – 858
              • Shrimp – 267
              • Albacore Tuna – 733
              • Light, Skipjack Tuna – 228
              • Trout - 581
              द्वाराBerney Cj

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