![]() ![]() ![]() Research is still inconclusive, but it appears that fatty fish consumption (and hence higher dietary intake of EPA/DHA) plays a role in brain function even through adulthood ( x, x, x). A study, for example, found that patients with Alzheimer’s had lower serum levels of DHA and EPA compared to people without the disease. Later in life, omega 3 fatty acids could help protect against dementia. Lower-mercury varieties include salmon, trout, sardines and herring ( x). It cautions, however, that some fish may contain harmful mercury. The National Institutes of Health recommends that pregnant women eat 8 to 12 ounces of EPA/DHA-rich fish per week. One study even found that infants of mothers who took DHA supplements during pregnancy performed better at problem-solving tests at 9 months old ( x, x, x). Adequate DHA intake in fetal and infant brains is associated with better cognitive skills. During the third trimester of gestation, DHA quickly accumulates in fetal tissue, especially the brain and retina. Omega-3s, particularly DHA, are critical for the proper development of the brain. It seems to reduce major occurrences in some people, but not others ( x). Extra inches around the belly is a risk factor for heart disease, and studies show that EPA/DHA can help reduce waist circumference when combined with other healthy lifestyle habits like exercise ( x, x).ĭespite these effects of EPA and DHA on the cardiovascular system, researchers are still trying to determine the extent to which this prevents death from heart attacks and strokes. In addition, just as some people take aspirin for their heart to reduce blood coagulation, EPA and DHA work in the same way ( x, x, x).ĮPA/DHA supplements may help promote heart health in another way too. It also reduces markers of inflammation that can lead to coronary events like heart attack or stroke. High triglycerides are a risk factor for heart disease, and research shows that those who eat two servings of fatty fish per week or take a EPA/DHA supplement have lower triglyceride levels. Here are known benefits of omega-3 fatty acids: Cardiovascular Health Much of the research on omega-3s focuses on EPA and DHA. But since EPA and DHA have such important roles, some people choose to directly consume EPA/DHA-rich foods or supplements. Small amounts of ALA can be converted into EPA and DHA in the body. DHA (docosahexaenoic acid) - fish, seafood and algaeĪLA is an essential omega-3 fatty acid because it must be obtained through diet.EPA (eicosapentaenoic acid) - fish, seafood and algae.ALA (alpha-linoleic acid) - plant oils like flaxseed.Types of dietary omega-3 fatty acids and their dietary sources include: This is because they play important roles in the body and some people may not be getting enough of them. When talking about fatty acids, omega-3s get most of the attention. Benefits of Omega 3-6-9 Fatty Acids Omega-3 Fatty Acids The goal of an omega 3-6-9 fatty acid supplement is to provide fats in a ratio that promotes health and well-being. Why are fatty acids made into supplements? While fatty acids are abundant in food, the types found in the modern western diet are no longer ideal. Other types, like omega-9 fatty acids, can be made in the body. These are called “essential” fatty acids and include some omega-3s and -6s. Some fats cannot be made in the body and must be obtained through food. The numbers 3, 6 and 9 simply refer to the location of the double bond on the molecule chain. Omega-9 fatty acids are “monounsaturated,” and therefore have only one double carbon bond. Omega-3 and -6 fatty acids are “polyunsaturated.” That is a chemical term that means the fat molecule contains multiple double carbon bonds. Omega-3, omega-6 and omega-9 are three of them. The food we eat, if it contains fat, is broken down in our bodies into fatty acids so they can be absorbed. Fatty acids are the building blocks of the fat in our bodies and in our food. ![]()
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