Decades of study and countless books have gone into exploring Omega-3 and the role it plays in our physical and mental health.
Here are Seven Essential Facts about this ESSENTIAL substance.
1. Omega-3 is called "essential" because it's necessary for our health, but we cannot make it on our own.
2. One essential Omega-3 fatty acid is a substance called α-linolenic acid (ALA). Our body uses ALA to make two other essential fatty acids: DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). However, we don't make enough to meet daily needs for optimal health.
3. Omega-3 is critical for preventing symptoms of chronic illness, such as inflammation, fatigue, joint and muscle pain and poor elimination of toxins.
4. The brain thrives on Omega-3. Without enough, we can experience learning problems, memory issues, brain fog and other neurological symptoms. Proper levels help protect us from Alzheimer's Disease.
5. Food is a great source of Omega-3. Consider salmon, tuna, halibut, krill, flaxseed, walnuts and chia seeds.
6. It's difficult to get sufficient amounts from food alone. Most Americans consume a daily average of 130 mg EPA + DHA - way below the recommended 1000-2000 mg.
7. Acquiring Omega-3 must be done in a focused fashion, with attention paid to the balance between Omega-3 and Omega-6 (a group of fatty acids linked to increased inflammation). An imbalance can adversely impact well being and brain health.
Here are Seven Essential Facts about this ESSENTIAL substance.
1. Omega-3 is called "essential" because it's necessary for our health, but we cannot make it on our own.
2. One essential Omega-3 fatty acid is a substance called α-linolenic acid (ALA). Our body uses ALA to make two other essential fatty acids: DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). However, we don't make enough to meet daily needs for optimal health.
3. Omega-3 is critical for preventing symptoms of chronic illness, such as inflammation, fatigue, joint and muscle pain and poor elimination of toxins.
4. The brain thrives on Omega-3. Without enough, we can experience learning problems, memory issues, brain fog and other neurological symptoms. Proper levels help protect us from Alzheimer's Disease.
5. Food is a great source of Omega-3. Consider salmon, tuna, halibut, krill, flaxseed, walnuts and chia seeds.
6. It's difficult to get sufficient amounts from food alone. Most Americans consume a daily average of 130 mg EPA + DHA - way below the recommended 1000-2000 mg.
7. Acquiring Omega-3 must be done in a focused fashion, with attention paid to the balance between Omega-3 and Omega-6 (a group of fatty acids linked to increased inflammation). An imbalance can adversely impact well being and brain health.
References:
University of Maryland CAM Database Online. "Omega-3 Fatty Acids" Accessed 7 Nov 2016: http://umm.edu/health/medical/altmed/supplement/omega3-fatty-acids
Assisi A., Banzi R., Buonocore C., et al. "Fish oil and mental health: the role of n-3 long-chain polyunsaturated fatty acids in cognitive development and neurological disorders." Int Clin Psychopharmacol. 2006 Nov;21(6):319-36. Accessed 7 Nov 2016: https://www.ncbi.nlm.nih.gov/pubmed/17012979
Ricardo U., Dangour, A.D. "Nutrition in Brain Development and Aging: Role of Essential Fatty Acids" Nutrition Reviews (May 2006)64 (suppl 2) S24-S33; DOI: 10.1111/j.1753-4887.2006.tb00242.x http://nutritionreviews.oxfordjournals.org/content/64/suppl_2/S24
Bourre, J.M. "Effects of nutrients (in food) on the structure and function of the nervous system: update on dietary requirements for brain. Part 2: macronutrients". J Nutr Health Aging. 2006 Sep;10(5):386-99. Accessed 7 Nov 2016: http://www.bourre.fr/pdf/publications_scientifiques/260.pdf
NutritionData.com. Foods Highest in Total Omega-3 Fatty Acids. Accessed 7 Nov 2016. http://nutritiondata.self.com/foods-012140000000000000000.html?maxCount=20Freund-Levi Y, Eriksdotter-Jonhagen M, Cederholm T, et al. "Omega-3 fatty acid treatment in 174 patients with mild to moderate Alzheimer disease: OmegAD study: a randomized double-blind trial." Arch Neurol. 2006 Oct;63(10):1402-8. Accessed 7 Nov 2016: http://www.utdallas.edu/~tres/papers/freund-levi.2006.pdf
Photo Credit: Kerdkanno/bigstockphoto.com
University of Maryland CAM Database Online. "Omega-3 Fatty Acids" Accessed 7 Nov 2016: http://umm.edu/health/medical/altmed/supplement/omega3-fatty-acids
Assisi A., Banzi R., Buonocore C., et al. "Fish oil and mental health: the role of n-3 long-chain polyunsaturated fatty acids in cognitive development and neurological disorders." Int Clin Psychopharmacol. 2006 Nov;21(6):319-36. Accessed 7 Nov 2016: https://www.ncbi.nlm.nih.gov/pubmed/17012979
Ricardo U., Dangour, A.D. "Nutrition in Brain Development and Aging: Role of Essential Fatty Acids" Nutrition Reviews (May 2006)64 (suppl 2) S24-S33; DOI: 10.1111/j.1753-4887.2006.tb00242.x http://nutritionreviews.oxfordjournals.org/content/64/suppl_2/S24
Bourre, J.M. "Effects of nutrients (in food) on the structure and function of the nervous system: update on dietary requirements for brain. Part 2: macronutrients". J Nutr Health Aging. 2006 Sep;10(5):386-99. Accessed 7 Nov 2016: http://www.bourre.fr/pdf/publications_scientifiques/260.pdf
NutritionData.com. Foods Highest in Total Omega-3 Fatty Acids. Accessed 7 Nov 2016. http://nutritiondata.self.com/foods-012140000000000000000.html?maxCount=20Freund-Levi Y, Eriksdotter-Jonhagen M, Cederholm T, et al. "Omega-3 fatty acid treatment in 174 patients with mild to moderate Alzheimer disease: OmegAD study: a randomized double-blind trial." Arch Neurol. 2006 Oct;63(10):1402-8. Accessed 7 Nov 2016: http://www.utdallas.edu/~tres/papers/freund-levi.2006.pdf
Photo Credit: Kerdkanno/bigstockphoto.com
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