Where to get Omega-3 fatty acids and how it can benefit you
This article may be of interest to anyone concerned with : -
Heart health
Mental health
Preventing dementia
Joint health
Reduction of inflammation no matter what the cause*
* Including inflammation caused by candida and dysbiosis overgrowth
Most of our regular customers are sure to be aware that just as not all bacteria are bad for us (the intestines, of course, require ‘good’ bacteria among its gut flora), neither are all fats bad for us. A fine example is Omega-3 fatty acids. So much so, in fact, that more or less all experts, thanks to a good deal of research, agree that this particular group of fats are great for contributing to everything from treating arthritis, dementia and depression to reducing the risk of heart disease and boosting brain health.
The drawback with Omega-3s is that our bodies aren’t capable of synthesising them; we can’t generate them ourselves. Therefore we have to get our fill of them through diet or supplementation. It’s very commonly known that a great source for them are fish. Specifically the compounds docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) within Omega-3's in fish oil which generally appear to offer the most potent health benefits. But there are other sources too. For vegetarians and vegans there are excellent alternative dietary and supplementary sources for Omega-3.
Omega 3 health benefits
So what of these benefits then? Perhaps more than anything else, Omega-3 fatty acids are of help when it comes to heart health. Not only are they capable of curbing inflammation in blood vessels throughout the body (thus, easing the pressure of work on the heart), but can also lower heart rate and ensure the development of abnormal heart rhythms (arrhythmias) is less likely and slow down the build-up of plaque in blood vessels (which could also aid in the prevention of suffering a stroke). Research also suggests that heart attack survivors who’ve boosted their Omega-3 levels experience fewer heart attacks and are less likely to suffer a heart disease-caused death1.
Additionally, increased consumption of both DHA and EPA have the capacity to reduce levels of triglycerides (a specific blood fat that’s linked to heart disease), especially when combined with more exercise and lower intake of alcohol, sugary foods and processed carbohydrates, such as white bread and white rice. And it appears Omega-3s are also capable of lowering blood pressure – to some extent, at least – again, not least by complementing one’s Omega-3 intake with other dietary changes (i.e. less red meat and less salt). And, elsewhere in the body, research suggests that stiffness and pain in the joints of rheumatoid arthritis sufferers may experience some relief when these fatty acids are combined with anti-inflammatory medication.
In terms of mental health and brain health, there is a wealth of evidence that Omega-3 acids aids depression. Its is known that depression levels tend to be lower in countries where higher levels of Omega-3s are particularly common in typical diets. One Professor of Psychiatry who I went to listen to a lecture of a few years ago uses it extensively and routinely in his practise with all depression sufferers. Results take a good 8 weeks to become apparent in many cases, so it should not be regarded as an overnight cure, and those who benefit may need to continue to supplements with Omega 3 for good. But even most mainstream medicines for mental health have to be taken for 4-8 weeks to assess their effectiveness, and are often taken on a long term basis , whilst all the while having potentially harmful and dangerous side-effects, whereas side-effects from supplementing with Omega 3's are almost unheard of. It's now accepted that that essential fatty acids play a contributory role in brain function and the development of this organ; some too believe, based on research, that they may be able to help alleviate symptoms of attention deficit hyperactivity disorder (ADHD), the suggestion being that they ought to be looked upon as supplementary to traditional treatment for this condition. Finally, it’s also believed that Omega-3s may be able to help with preventing dementia and age-related brain-function decline. More studies need to be conducted in this area, but research does suggest older people with Omega-3-rich diets are less liable to develop Alzheimer’s disease.
Omega 3 sources – including vegetarian/ vegan-friendly options
Cold water fish are an excellent source for Omega-3 fatty acids – in particular, DHA and EPA. To that end, the American Heart Association actually recommends you get at least two servings of such fish each week.
But what about if you’re a vegetarian or vegan? Well, a great source are certain algae – yes, it’s both commercially grown for human consumption and, to that end, is considered mostly safe (although it’s probably best to steer clear of wild blue-green owing to potential toxins it might contain). Other vegetarian/ vegan-friendly sources – specifically for the alpha-linolenic acid (ALA) Omega-3 fatty acid, which can be converted into both DLA and EPA in the body – include broccoli, flaxseed oil, spinach, walnuts and walnut oil.
