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Omega 3 Fats |
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A portion of oily fish contains 2-3g of long-chain omega-3. The FSA recommends eating two portions of fish, one of which should be an oily fish such as sardines, mackerel or salmon, each week. It's not much, but most of us don't manage to eat even that amount - which means that many of us may be deficient in omega-3.
There is increasing interest in the beneficial role of oil-rich fish and the omega 3s they contain in alleviating a number of diseases and symptoms.
• Oily fish appears to reduce the risk of death after heart attack
• Oily fish appears to prevent blood clots from forming and stop the heart developing an irregular rhythm.
• Oily fish can lower blood pressure.
• Oily fish may help raise good cholesterol levels (known as HDL cholesterol) in the blood which helps to prevent cholesterol being deposited in the artery wall.
• Oily fish can lower the level of fats called triglycerides in the blood, high levels of which are a risk factor for heart disease.
• Increased fish oil consumption is associated with a reduction in the use of pain -relieving drugs taken for various immune disorders, for example arthritis.
• Elderly people who eat fish or seafood at least once a week may have a lower risk of developing dementia, including Alzheimer's disease.
• People who regularly eat fish have a lower incidence of depression and eating more oily fish may help to overcome depression.
There are two common types of omega oil found in fish: Eicosapentanoic acid (EPA) and Docosahexanoic acid (DHA). Fish have such a high level of these oils in their bodies because the feed off marine algae which are high in these oils. Fish is unique in having such a high level of the long chain omega 3s which is so valuable to man. Meat contains some long chain omega 3 , but not as much as fish. Some seeds, nuts, grains and green vegetables also contain the short chain omega 3s but not the longer chain ones. Your body can make these long chain omega 3s from the short chain ones, but it is a slow process and does not always work very efficiently, especially as you get older or if you have a chronic illness.
The omega 3 to 6 ratio
The modern diet usually provides more than adequate amounts of omega-6 oils, but less of the omega-3s; so many experts now believe that for maximum health benefits, you need to consciously try to get more omega-3 rich foods in the diet, such as from oily fish, nuts and seeds.
However, as mentioned above, omega-3 oils from plant sources tend to be processed quite slowly to the substances needed by the body, but fish oil provides the body with oils that have already started to be processed to these essential substances the body needs to function properly. |
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