Omega 3, dietary resources, health benefits

Omega 3 is a member of unsaturated fatty acid family, beside Omega 6. It contains, some essential substances, such as EPA, ALA, and DHA,  that have lots of beneficial effects on body. Omega 3 has opposite effects with omega 6. Omega-6 fatty acids tend to increase inflammation, blood clotting, and cell proliferation, while those from omega-3 fatty acids decrease those functions. To maintain optimum health, we have to balance both of them in our daily intake.

Some dietary sources of Omega 3:

1.Fish

Especially cold water oily fish such as salmon, herring, mackerel, anchovies and tuna. Oils from these fish have a profile of around seven times as much n−3 as n−6. Indonesian fish contains 0,1-0,5 g Omega 3 /100 g fish meat. Cold weather fish contains more, such as in Japan, the fish has 31,174 g Omega 3 /100 g fish meat Omega 3. Some Indonesian fish that contain high omega 3 are ikan sidat, terubuk, tenggiri, kembung, layang, bawal, seren, slengseng, tuna

2.Eggs

Eggs produced by chickens fed a diet of greens and insects produce higher levels of n−3 fatty acids (mostly ALA) than chickens fed corn or soybeans.

3.Meat

Meat from grass fed beef  contains more omega 3 than grain-fed beef,

The omega-3 content of chicken meat may be enhanced by increasing the animals' dietary intake of grains such as flax, chia, and canola.

Other sources

Milk and cheese from grass-fed cows

Krill, which are small, shrimp-like zooplankton And contain fewer heavy metals and PCBs harmful to humans. Wallnuts are one of few nuts that contain appreciable n−3 fat, Acai palm fruit also contains n−3 fatty acids.

Omega 3 is also found in softgels in pharmacies and nowadays it is also found in combination with omega 6, omega 9 and shark liver oil 

Some vegetables, too, contain a noteworthy amount of n-3, including brocolli and strawberries

Health benefits of Omega 3

1.reduce the risk of coronary geart disease

2 Treat people with certain circulatory problems, such as varises

3.reduce blood pressure

4.reduce triglyserid levels

5.reduces the risk of secondary and primary heart attack

6. become therapy for special conditions such as rheumatoid arthritis and cardiac arrhythmias.

7.Significant improvement in cases of depression and anxiety.

8.Reduce the risk of ischemic and thrombotic stroke

9. anticancer effects of n−3 fatty acids (particularly breast, colon and prostate cancer)

Omega-3 fatty acids reduced prostate tumor growth, slowed histopathological progression, and increased survival

10.reduce ADHD-related symptoms and autism  in some children.

11 reduce the incidence of preterm delivery and low birth weight.

Keep attention that very large amounts may actually increase the risk of hemorrhagic stroke. 3 grams of total EPA/DHA daily are considered safe with no increased risk of bleeding involved. And be careful for the use of Omega 3 in Congestive heart failure patients, which can trigger cardiac death

 

source: wikipedia