Why omega 3 are essential for your body
Our body needs essential fats to function properly, body can make most of these essential fats by using other fats and food, but it cannot synthesize an essential fat, Omega 3. We must get these essential fatty acids from our food, omega 3 are an integral part of our cell membranes through out the body, the cell receptors in the cell membranes are crucial in making hormones that regulate our most bodily functions. These hormones regulate blood clotting, contraction of artery walls and inflammation of the arteries. Foods such as, fish, vegetable oils, walnuts, flax seeds and leafy vegetables are the richest source of omega 3.
How Omega 3 affects our heart health?
Omega 3 is important to maintaining a good heart health; omega 3 fats can help prevent heart diseases and stroke. Omega 3 fatty acids are polyunsaturated fats, marine omega 3 are the most beneficial, the omega 3 we get from leafy vegetables and nuts is usually converted to energy. Omega 3 fats lower blood pressure, ease inflammation, and most importantly, help the heart to beat at a steady pace. The erratic rhythms of the heart can be fatal; these arrhythmias are the cause of most heart attacks and strokes in the US.
Most Americans are taking more quantity of essential fat Omega 6, and less Omega 3, the ratio of Omega-6 to Omega-3 fats should be in a balance. Recent research indicates that Omega-6: Omega-3 fatty acids balance might be crucial to heart health. Excess of Omega 6 in our diet that we get from vegetable oils, may disrupt the natural ratio of these fats, and several trials show the positive affects of taking omega 3 from fish oil. The risk of sudden cardiac death was reduced by 50% when the heart attack survivors took omega-3 capsules for three years.
How much Omega-3 do we need in our diet?
Omega-3 is an essential fatty acid and it is not just beneficial for the heart, but can help with arthritis, omegas 3’s are given to patients with depression, bipolar disorder and other mental illnesses. Omega 3 concentrations are the highest in the brain, lack of omega 3 has a link to violence and depression. Omega 3 has a positive affect on osteoporosis and bone health; not only this, this essential fatty acid reduces the risk of breast cancer and prostate cancer. Taking Omega 3, while you are pregnant will improve mental cognition and visual function in the newborns.
Unfortunately, Americans are not consuming enough of omega 3, the richest source is fish and marine food, an adult woman should take at least 1.1 grams and adult man should ingest 1.6 grams of omega 3 daily. Omega 6 has replaced Omega 3 in our diet due to heavy use of soybean oil in processed foods. If you eat fish twice a week, you will get about 500 mg of omega 3 daily. Wild salmon, lake trout, tuna, bluefish, mackerel, and sturgeons, are all source of omega 3. Heart patients are usually advised to take 1-gram of omega 3 daily.
Due to the possibility of contaminates and toxins, people have reduced their fish intake, you can take omega 3 supplements, but you must consult your physician to recommend the dose.