Health Facts: Omega 3 - Alejandra's Life
Healthy Tips

Health Facts: Omega 3

October 17, 2016

Some people don’t know the true facts about the Omega 3 and why is so important to us in our daily life or throughout our entire life.

Omega 3 is composed by 2 types of fatty acids: EPA and DHA — and are primarily found in certain fish. ALA (alpha-linolenic acid), another omega-3 fatty acid, is found in plant sources such as nuts and seeds. Not only does your body need these fatty acids to function, but also they deliver some big health benefits.

Some uses for the Omega 3:

Blood Fat (triglycerides): Fish oil supplements can lower elevated triglyceride levels. Having high levels of this blood fat puts you at risk for heart disease.

Rheumatoid arthritis: Fish oil supplements (EPA+DHA) can curb stiffness and joint pain. Omega-3 supplements also seem to boost the effectiveness of anti-inflammatory drugs.

Depression: Some researchers have found that cultures that eat foods with high levels of omega-3s have lower levels of depression. Fish oil also seems to boost the effects of antidepressants and may help the depressive symptoms of bipolar disorder.

Baby development: DHA appears to be important for visual and neurological development in infants.

Asthma: A diet high in omega-3s lowers inflammation, a key component in asthma. But more studies are needed to show if fish oil supplements improve lung function or cut the amount of medication a person needs to control the condition.

ADHD: Some studies show that fish oil can reduce the symptoms of ADHD in some children and improve their mental skills, like thinking, remembering, and learning. But more research is needed in this area, and omega-3 supplements should not be used as a primary treatment.

Alzheimer’s disease and dementia: Some research suggests that omega-3s may help protect against Alzheimer’s disease and dementia, and have a positive effect on gradual memory loss linked to aging. But that’s not certain yet.

Where to Get Omega 3s

When possible, try to get omega-3 fatty acids from foods rather than supplements. Aim to eat fish high in DHA and EPA omega-3 fatty acids two to three times a week. But since for some buying fish isn’t possible for a number of facts, there are good Omega 3 in the market. Just make sure you make a full course of treatment for a minimum of 3 months, and at least once a year – or if you can and need to take a full body treatment, one full year.

If you go for the natural way, you will find the higher levels of Omega 3 in these fish:

  • Anchovies
  • Bluefish
  • Herring
  • Mackerel
  • Salmon (wild has more omega-3s than farmed)
  • Sardines
  • Sturgeon
  • Lake trout
  • Tuna

 

Good sources of ALA Omega 3 (vegetarian):

  • Walnuts
  • Flaxseed and flaxseed oil
  • Canola oil
  • Soybean oil

Warning note:

While eating more fatty fish is a good idea, some are likely to have higher levels of mercury, PCBs, or other toxins. These include mackerel, wild swordfish, tilefish, and shark.

Farm-raised fish of any type may also have higher levels of contaminants. Children and pregnant women should avoid these fish entirely. Everyone else should eat no more than 7 ounces of these fish a week. Fish like wild trout and wild salmon are safer.

Talk to your doctor about taking a supplement first. He or she, may have specific recommendations, or warnings, depending on your health and the other medicines you take. Your doctor can also recommend the right dose.

People with heart disease are usually advised to take 1 gram (1,000 milligrams) daily of a combination DHA /EPA from fish oil.

People with some health conditions may take doses of up to 4 grams a day — but only under a doctor’s supervision.

The most common side effects from fish oil are indigestion and gas. Getting a supplement with a coating might help.

Omega-3 supplements (DHA/EPA) can make bleeding more likely. If you have a bleeding condition — or take medicines that could increase bleeding, like Coumadin, Plavix, Effient, Brilinta, and some NSAIDs — talk to a doctor before using any omega-3 supplements.

Remember: this is just a fact and by no way is a recommendation for You or someone else take it without being seen by a doctor. If you have any concern, please leave me a comment below or send me an email!

Alex

 

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