Omega 3 Fatty Acids

Omega 3 fatty acids are polyunsaturated fatty acids found in plants and plant oils such as canola, flaxseed and soy. However, certain marine fish like salmon, sardine, mackerel and herring tend to have richer marine omega 3 fatty acids compared to plant's. Apart from these, certain nuts like walnuts, almonds and pine nuts are also rich sources of omega 3 fatty acids.

The long chain omega 3 polyunsaturated fatty acids like eicosapentanoic acid (EPA) and docosahexanoic acid (DHA)have health benefits as they help to lower the LDL (the bad cholesterol) and increase the HDL (the good cholesterol).

Studies have also shown that omega 3 fatty acids may reduce the risk of cardiovascular diseases like heart attack and stroke. The fatty acids are anticoagulant which help to reduce blood clotting. Excessive clotting of the blood can block off blood flow to the arteries and the brain resulting in heart attack and death! When blood clots inside the blood vessels, thrombosis like deep vein thrombosis is often the result.

However, not all omega 3 fatty acids are created equal. The marine variety from deep water fish like salmon, mackerel, sardine and herring seem to be better than plant based type. The marine omega 3 fatty acids seem to have stronger beneficial impact on health than those derived from plant. There are unconfirmed reports that flax seed may be linked to male prostrate cancer. Until medical evidences are clear, it is advisable for men to avoid flax seed as a source of omega 3 for the time being.

Marine oomega 3 fatty acids have also been shown to lower triglyceride levels in the blood, thus reducing the risk of heart disease. High intake of marine omega 3 fatty acids can also help to reduce high blood pressure (hypertension).

Scientists have rated marine omega 3 fatty acids highly in helping to reduce the pain and stiffness associated with rheumatoid arthritis. Researches believe that the omega 3 fatty acids help to reduce the inflammations.

Generally, most people tend to consume more omega 6 fatty acids than omega 3 fatty acids. Ideally, the reverse should be the case. In fact, some nutritionists suggest that a person should consume up to four times as much omega 3 fatty acids vis-a-vis omega 6 fatty acids. But certainly, it is advisable to tip the scale in favor of omega 3.

Probably, the only reservation about omega 3 fatty acids is that they oxidize and turn rancid rather quickly. The risk of consuming oxidized fats is the hardening of the arteries. Hence, they should be stored in a cool place away from light and heat and consumed within a short period of time. To overcome this risk, one way is to consume omega 3 fatty acids together with an antioxidant like vitamin E.

It looks like evidences are fully stacked in favour of consuming more marine omega 3 fatty acids for the benefits of our health. So the next time you plan your meal, do not forget to go for a second helping of your favourite fish whether it is mackerel, salmon or sashimi!