MAIN Health Vitamins & Minerals Omega 3 Fatty Acids

The omega-3 fatty acids, alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), have been linked to a wide-range of health benefits, including reduced risk of heart disease, arthritis, rheumatoid arthritis, lupus, and asthma.

They are often called "essential" fatty acids (EFAs) since researchers have found that children need these nutrients in their diet to maintain health and normal growth patterns. Adults also require a minimal amount to stay healthy. You may also find them referred to as polyunsaturated fatty acids (PUFAs) because they are made up of chains of polyunsaturated fat molecules.

The most substantial health benefits provided by omega-3 fatty acids have to do with the heart. In numerous studies, researchers have found that omega-3 fatty acids lower the risk of heart attack, improve circulation, reduce blood pressure, and help to break down fibrin, which is a compound that contributes to the formation of scars and clots.

There is also evidence to suggest that omega-3 fatty acids may be beneficial to those with depression and anxiety.

Several studies have demonstrated that omega-3 fatty acids have a neuroprotective effect. This effect is particularly important for those who have either Parkinson's disease or Alzheimer's disease. Both of these diseases cause brain degeneration, and omega-3 fatty acids protect against this degenerative effect.

Omega-3 fatty acids also shows benefits for child development and in improving cognition. In one study, children who had been selected specifically for their poor learning in school were given large doses of omega-3 fatty acids daily. The researchers then asked parents to rate their children's performance 15 weeks and 30 weeks after the study started. The result was that the children taking omega-3 fatty acids did significantly better on a whole range of measures of learning and cognitive ability.

There is also limited evidence to suggest that omega-3 fatty acids may be beneficial to cancer patients. Results have been quite mixed, but there are many studies that show omega-3 fatty acids do help combat cancer. Specifically, there have been studies that show clear health benefits to those suffering from colon cancer, prostate cancer, and breast cancer.

The vast majority of people do not get nearly enough omega-3 fatty acids in their diet, and so supplements, which are widely available, are certainly a good idea.

Most people can get enough omega 3 fatty acids by eating a diet rich in fish, nuts, eggs, meat and dairy products. Organic eggs, milk and cheeses have a much higher amount of the essential fatty acids and are a better choice, especially for kids. Grain fed cows tend to produce milk with less of these essential nutrients than cows allowed to graze on grass.

The American Heart Association recommends a variety of fish (preferably oily such as shrimp, canned light tuna, salmon, pollock, and catfish) at least twice per week. They also suggest that you include oils and foods rich in alpha-linolenic acid (flaxseed, canola, and soybean oils; flaxseeds and walnuts) in your diet.

More information about Omega-3 around the Web:

Learn more about the role that these essential fatty acids play in maintaining health and preventing disease. There's plenty of info on where they're found, what they do, what foods are the best sources, how much you should be taking, and recent research on these essential nutrients...

Omega-3 fatty acid - Wikipedia's extensive information provides daily allowances, health benefits and risks plus plenty of suggestions for finding foods to add omega 3 to your diet. Check their sections on Omega-6 fatty acid and Omega-9 fatty acid.

U of Maryland Medical Center - Omega-3 Fatty Acids - Plain facts in a reviewed article about what the essential acids are, what they do and what foods provide the recommended amounts. Extensive bibliography of research studies to back up the statements.

American Academy of Family Physicians - Omega-3 fatty Acids - From the complementary and alternative medicine section of the American Family Physician, an easy to read source of information with plenty of facts, tables that list foods rich in omega-3 fatty acids, reccommended amounts and links to research, articles and other resources.

George Mateljan Foundation - Omega-3 Fatty Acids - A not for profit group whose web site, The World's Healthiest Foods, gives an easy to understand breakdown of the benefits, risks and sources of this essential nutrient.

Omega-3 Fatty Acids and Bipolar Disorder - This mental health professional's site discusses studies that look at the effects of fish oil on depression. The discussion is balanced and worth a read if you need info on this topic. Links to abstracts of the research cited are helpful as is the linked article from The Bipolar Child Newsletter (Spring, 2001 Vol. 7.) THE A-Zs of OMEGA-3's.

ConsumerLab.com - Omega-3 Fatty Acids (EPA and DHA) from Fish-Marine Oils review - This organization conducted tests on omega-3 supplements finding that most were good. There's a list of products that passed the review with price and vendor links. They are not in the business of selling fish oil, they are a subscription based group, but make partial reports of the results available to non-subscribers.

The Latest on the Omegas (Fats) - It isn't just humans who need omega-3 fatty acid and other essential oils in their diet - this site is all about equine health and it seems that horses fare better with the right fats in their diet, too.