For years scientists have been puzzled over how Eskimos, who eat so much fat, could have such healthy cardiovascular systems. After years of study, many scientists have concluded that their health is due to the high amount of Omega- 3 fatty acids contained in the fish and other seafood that make up a majority of their diet
In order for your cells to maintain their thin, fatty, outer
membrane, which is needed to transport nutrients in and out of the cell
and produce energy, they need essential fatty acids (Omega-3).
These
fatty acids support your heart and circulatory system, brain and
central nervous system, your eyes and good vision, as well as promote
emotional well being and positive mental outlook. They also help
maintain already healthy cholesterol levels. While nuts, seeds, whole
grains and dark leafy greens are all sources of omega-3, the best
sources are from seafood such as tuna, shrimp, salmon, cod, clams,
crab, flounder, sole, halibut and catfish. Unfortunately, many of us do
not consume sufficient amounts of omega-3-rich foods.
Omegas-3 is a member of polyunsaturated fatty acids. Fatty acids are the building blocks from which edible fats and oils are made up. Omega-3 is found mainly in fish, linseed oil, rapeseed oil and walnut oil and small amounts are found in eggs.
Omega-3 can:
Omega-3 and Heart Disease
The American Heart Association
(AHA) recommends that everyone should eat two 3oz servings of fatty
fish a week as omega-3 lowers the risk of developing blood clots (a
common trigger for hear attacks) and reduces triglycerdies (another
fatty compound that has been linked to heart disease).
Omega-3 and Cancer
Cancer is less common in communities
that eat large amounts of fish. Japanese especially from the Okinawa
region) eat a lot of fish and have lower rates of breast cancer,
whereas men who eat fish frequently have a lower risk of prostate
cancer. Although not conclusively proven, there are good grounds for
believing that adding omega-3 to your diet helps to reduce the risk of
cancer.
Omega-3 and Rheumatoid Arthritis
It has been known for
quite some time that cod liver oil relieves joint pain and helps
maintain joint suppleness and flexibility.
Omega-3 and Mental Health
Fish oil may help combat a
number of serious psychiatric illnesses. According to researchers at an
international conference sponsored by the National Institutes of Health
there is evidence which suggests that higher consumption of essential
fatty acids in fish, particularly omega-3, appear to be linked to a
lower risk for depression and better treatment of manic depression and
schizophrenia.
Omega-3 and Childhood Asthma
Children who eat fish more
than once a week have a third the risk asthma compared to children who
do not eat fish regularly, which suggests that the consumption of oily
fish may protect against asthma in childhood.
Omega-3 and Psoriasis
Psoriasis is an inflammatory disease
of the skin. Studies have shown that taking 10 grams of fish oil daily
lessens the symptoms of psoriasis such as itching, flakiness and
redness of the skin, as well as a reduction in the amount of the body
affected. The disease is not cured by the omega-3 polyunsaturates, but
it does become easier to live with and control.
Omega-3 (per 100grms)
Flaxseed 36 grams
Sardines 21.1 grams
Mackerel 2.5 grams
Salmon 1.2 grams
Tuna 0.5 grams
Shrimp 0.3 grams
Swordfish 0.2 grams
