Академический Документы
Профессиональный Документы
Культура Документы
Flaxseeds75133%
Walnuts196113%
Sardines18961%
Salmon15855%
Beef17546%
Soybeans29843%
Tofu16428%
Shrimp13514%
Brussels Sprouts5611%
Cauliflower299%
For serving size for specific foods see the Nutrient Rating Chart.
Basic Description
No type of fat has been getting more recent publicity than omega-3s, and
you're very likely to have seen TV ads or heard radio infomercials about this
unique type of fat. However, much of the omega-3 publicity you've heard has
probably been focused on dietary supplements rather than food. In this profile,
we'll provide you with a fresh look at omega-3s from the perspective of food
and the best ways to balance your meal plan for strong omega-3 support.
Some omega-3s are simpler than others. The simplest is called alpha-linolenic
acid, or ALA. Like most vitamins, ALA is especially important in our diet
because our bodies cannot make it from scratch. Either we consume it, or we
don't have enough. Fortunately for us, many commonly eaten plant and
animal foods contain ALA.
For other omega-3s, this all-or-nothing scenario is not the case. Under the
right circumstances, our bodies can usually take ALA and transform it into
other omega-3s. These other omega-3s are more complicated than ALA and
contain more double bonds. The best studied are EPA (eicosapentaenoic
acid) and DHA (docosahexaenoic acid). EPA has five double bonds and DHA
has six. In a large number of research studies, there are clear health benefits
provided by EPA and DHA that are not provided by ALA. These health
benefits involve support of many body systems and decreased risk of many
chronic diseases.
So without question, our bodies need ALA, EPA, and DHA to stay healthy,
and we need to consume ALA-containing foods no matter what because our
bodies lack the ability to make ALA. But what about EPA and DHA? Are we
absolutely required to eat foods containing EPA and DHA?
The answer to that question is particularly important since it can affect our
entire approach to eating. If we only need to eat ALA-containing foodsand
can trust our bodies to make all of the EPA and DHA that we needwe
become free to choose whatever type of diet we would like, including a strict
vegan diet that contains no animal foods whatsoever (including no milk, no
cheese, and no eggs). That's because a wide variety of plant foods contain
small-to-moderate amounts of ALA. However, if we need to obtain EPA and
DHA directly from food, we become much more restricted in our food choices.
For example, if we are trying to implement a strict vegan diet with no animal
foods whatsoever and want to obtain DHA from our diet, our choices would
most likely be limited to sea plants (which can contain DHA) or some
fermented foods (like fermented soy foods) which had been allowed to
ferment with the help of specific fungi that were capable of producing DHA.
The absence of DHA in land plants is the reason for these very limited
options.
ALA Food
Diet Type EPA and DHA Food Sources
Sources
sea plants; possibly land plant foods when
Vegan many plants
fermented with the help of certain fungi
Generally vegetarian but many plants most fish; sea plants; possibly land plant foods
including fish and most fish when fermented with the help of certain fungi
eggs, cheese, milk, and yogurt, especially when
Generally vegetarian but many plants;
obtained from grass-fed animals but in varying
including eggs, cheese, eggs, cheese,
amounts depending on additional factors;
milk and yogurt (without milk, and
possibly land plant foods when fermented with
fish, sea plants, or meat) yogurt
the help of certain fungi
Plant-eating and meat- many meats, especially when obtained from
many plants;
eating (but without fish or grass-fed animals, but in varying amounts,
many meats
sea plants) depending on additional factors; possibly land
plant foods when fermented with the help of
certain fungi
As you can see from the table above, our food choices can change quite
dramatically if we are required to obtain EPA and DHA from our diet. But are
we required to do so? Unfortunately, the answer to this question is not 100%
clear from the research studies.
For example, our body's ability to make EPA and DHA from ALA partly
depends on the other types of fat that we eat. One of those other fat types is
omega-6 fat. Omega-6 fats are more plentiful in foods than omega-3 fats.
Because they are more plentiful, we often find ourselves consuming much
more of them. Yet high consumption of omega-6 fats can directly reduce the
amount of ALA that our body converts into EPA and DHA.
Or, to take another example: our body cannot do an effective job of converting
ALA into EPA and DHA without a satisfactory supply of certain nutrients.
These nutrients include vitamin B3, vitamin B6, vitamin C, and the minerals
zinc and magnesium. If we are deficient in one or more of these nutrients, our
bodies may not be able to provide us with optimal amounts of EPA and DHA,
even when our ALA intake is sufficient.
Different people will want to use different dietary approaches to obtain their
omega-3s. But based on a review of the research and on the chart information
presented above, here are our basic recommendations:
Asam lemak omega-3 bersumber dari beragam jenis makanan, paling banyak
dari ikan.
Of the World's Healthiest Foods, two (flaxseeds and walnuts) rate as excellent
sources. We rate five of our listed foods as very good sources of omega-3,
and 19 as good sources. This should give you plenty of choices to make sure
your diet contains good sources of these important fats.
The other major role for ALA is to be elongated to the related omega-3 fats
EPA and DHA. The efficiency of this process will be discussed in more detail
below.
The most crucial role for omega-3 fatty acids in health is arguably in
prevention of cardiovascular diseases like heart attack and stroke. Much of
the research in this area looks specifically at total EPA + DHA intake from diet
and/or supplements.
Although there is comparatively less research on the topic, ALA intakes are
associated with lower risk of cardiovascular disease independently of the
other omega-3 fats. Still, the beneficial effects of diets high in ALA are likely to
be more modest than diets rich in EPA and DHA.
Summary of Food Sources
Excellent sources of alpha-linolenic acid (ALA) include flaxseeds and walnuts.
Very good sources of ALA include sardines and salmon, as well as
cauliflower, Brussels sprouts, and mustard seeds. Good sources include a
wide variety of vegetables (collard and turnip greens, spinach, kale, green
beans, romaine lettuce, summer squash, and winter squash), fish (scallops,
shrimp, and cod), legumes and foods made from legumes (soybeans, tofu,
and miso), and fruits (strawberries and, raspberries). While seafood is known
for its EPA and DHA content, smaller amounts of ALA are provided by
numerous seafoods. While not ranked on our Rating System Chart, animal
foods including beef, dairy, and eggs may also provide varying amounts of
ALA. Outside of the U.S., one study in Britain found that about 25% of ALA
intake in the UK population came from fish and meat dishes, with another 8%
from eggs and dairy foods. While we do not have a similar study from the
U.S., we do know that the quantity of ALA in animal foods depends on the diet
consumed by the animals. As a general rule, animals raised in a natural
setting throughout their lives and pasture-fed on a variety of grasses,
legumes, and other plants will contain more ALA in their bodies, and will
therefore provide food that is richer in ALA, eicosapentaenioc acid (EPA) and
docosahexaenoic acid (DHA). Seafood is the food group most concentrated in
EPA and DHA.
Like all creatures, fish have an omega-3 content that is highly dependent on
their diet. If they eat algae, sea plants, and other foods that are rich in omega-
3s, they are able to store more omega-3s in their tissue. If they live in a habitat
where omega-3s are not widely available, they store much less. The close
relationship between their diet and their omega-3 content applies to all specific
omega-3s found in fish, including ALA, EPA, and DHA. It also applies to all
types of fish including wild-caught and farmed. Some farmed fish are fed
processed omega-3 concentrates to boost their omega-3 content. Other
farmed fish are fed few omega-3s and have lower-than average omega-3
content.
Land animals are no different than fish in terms of their omega-3 content.
Their diet is the key controlling factorthe same as it is for ocean creatures.
Cows and chickens consuming diets that are rich in omega-3s tend to produce
milk and eggs that are higher in omega-3 fats. Levels of omega-3s in eggs
can reach levels of 350 milligrams per egg, depending on the hen's diet. In
cow's milk, omega-3 levels have been shown to reach 155 milligrams per 8-
ounce cup in some grass-fed heifers. About half of these omega-3s are
typically present in the form of ALA, with the other half being divided between
EPA, DHA, and other omega-3s. As a general rule, the milk, cheese, yogurt,
and eggs obtained from land animals that have been grass-fed and have had
natural access to pasture plants containing omega-3s are going to be your
best bet for omega-3s from land animals.
Other omega-3 fortified foods are becoming available on the market, including
margarine spreads, juices, and snack foods. These foods are generally made
by adding the fatty acids during the manufacturing process. As with all
nutrients, we believe that your omega-3s are best obtained from whole,
natural foods. Unless a food is whole and natural, there is no way to
guarantee that its nutrients will be found in optimal ratios and balanced
proportions, or even incorporated into the food matrix in an optimal way.
We would like to add a special note about one food that does not appear on
our ranking list as a good, very good, or excellent source of omega-3s. That
food is tuna. In our nutrient analysis, we used baked yellowfin tuna. A 4-ounce
serving of this form of tuna provided 140 milligrams of omega-3s and 147
calories. When we put these numbers into our rating system formula, tuna
provided too few omega-3s in comparison with its calorie content to rank as a
good source of omega-3s. However, we do not believe that this outcome
would automatically be true for all tuna. We've seen studies on canned light
tuna that showed about 345 milligrams of omega-3s in 4 ounces, and in the
case of canned albacore tuna, we've seen studies showing about 975
milligrams of omega-3s in 4 ounces. Their higher levels of omega-3s would
change the status of tuna in our rating system. However, our approach to
healthy eating is always focused on fresh, natural, and minimally processed
foods rather than canned or other versions.
The grinding of nuts and seeds deserves special mention in terms of its
impact on omega-3 nourishment. As described earlier, many nuts and seeds
contain valuable amounts of omega-3s in the form of ALA. However, in the
case of small seeds like flax or chia seeds, it can be very difficult to chew the
seeds and grind them sufficiently with your teeth to help increase the
availability of their ALA. For this reason, many people choose to grind seeds
(for example, in a coffee grinder) prior to eating or incorporating into a recipe.
If you decide to grind your omega-3 rich seeds, their shelf life will be reduced
and it becomes especially important to store them in a sealed, opaque
container in your refrigerator. To give you a more practical idea of shelf life,
pre-ground flaxseedspackaged by the manufacturer in a gas-flushed, light-
protective pouchwill typically last for 6-16 weeks before going bad. By
comparison, whole flaxseeds will last 6-12 months when stored properly. If
you are grinding your own seeds, we recommend a more modest storage time
of 1-2 months.
In the U.S., our ratio of omega-6:omega-3 fat has been estimated to fall
between 20:1 and 8:1. (Those numbers mean that we eat at least eight times
more omega-6 than omega-3, and perhaps as much as 20 times more.) Most
studies suggest that a healthier ratio of omega-6:omega-3 lies between 4:1
and 2:1. Taken as a whole, the dietary circumstances described above leave
the average U.S. adult with an insufficient intake of ALA and a compromised
ability to convert ALA into other health-supportive omega-3s like EPA and
DHA due to excessive intake of omega-6s.
A further problem with the average U.S. diet and omega-3s is deficient intake
of nutrients required to convert ALA into EPA and DHA. This list of nutrients
includes vitamins B3, B6, and C, and the minerals zinc and magnesium.
Reasons for low omega-3 intake in the U.S. diet vary, but some key reasons
that apply to many meal plans are as follows:
Low intake of nuts and seeds. The most commonly eaten nuts in the
U.S. are peanuts, and, while healthy and delicious, peanuts technically
fall into the category of legumes rather than nuts and are therefore less
concentrated in omega-3s. Unlike true nuts (like walnuts) or seeds (like
flaxseeds), peanuts do not show up in our Top 25 list of WHFoods that
provide you with omega-3s and do not rank as an excellent, very good,
or good source of these fatty acids. (Peanuts typically provide you with
about 5-10 milligrams of omega-3s per ounce.)
High intake of meat and dairy products from animals that did not graze
on plants containing omega-3s. The vast majority of beef, milk, cheese,
and yogurt consumed in the U.S. comes from cows that did not have
the opportunity to eat pasture plants containing omega-3s. Similarly, the
vast majority of chicken and eggs consumed in the U.S. comes from
animals raised without the benefit of omega-3 containing plants.
Infrequent intake of fish, especially fish richer in omega-3s like salmon,
halibut, and/or sardines.
Your best ways of increasing omega-3 nourishment are to reverse all of the
above practices. Consider increasing your intake of nuts (like walnuts) or
seeds (like flaxseeds). Consumption of these foods on a daily basis can work
well in most meal plans. Also consider fish like salmon, sardines, shrimp, or
cod on a more frequent basis. Finally, consider purchase of grass-fed and/or
pastured-raised animal foods including meats, cheeses, yogurt, and eggs.
If you are following a fairly strict vegetarian or vegan diet, it may be especially
difficult for you to get EPA and DHA you directly from food. (That's because
animal foods are typically richer sources of these omega-3s than plant foods.)
For this reason, we recommend that you increase your intake of ALA-
containing foods to a level that will provide you with approximately 4 grams of
ALA per day. Here are some choices that can help you reach that 4 gram
level.
Food ALA Serving Size ALA
Flaxseeds 2 tablespoons 3.19 grams
Walnuts 1/4 cup 2.72 grams
Tofu 8 ounces 1.32 grams
Brussels sprouts 2 cups cooked 0.54 grams
Cauliflower 2 cups cooked 0.52 grams
Although we have partially addressed the following issue earlier in this article,
we would like to emphasize one ongoing controversy that continues to hang
over omega-3 research related to risk of dietary deficiency. That controversy
involves metabolism of omega-3s. Researchers know that humans need all
forms of omega-3sincluding the forms ALA, EPA, and DHA. Researchers
also know that humans can take ALA and convert it into EPA and DHA under
favorable circumstances. But researchers still don't know is exactly how often
these favorable circumstances exist. Because the research jury on omega-3
metabolism is still out, we recommend taking one of two approaches to your
omega-3 nourishment. A first approach is to focus on including not only ALA-
rich plant foods in your meal plan, but EPA-rich and DHA-rich animal foods as
well. A second approach is to focus exclusively on ALA-rich foods in your
meal plan, but greatly increase your intake to the 4 gram level described
earlier.
Disease Checklist
Cardiovascular disease (prevention in high risk individuals)
Hypertension
High cholesterol
Diabetes
Alzheimer's disease
Cognitive problems in aging
Parkinson's disease
Multiple sclerosis
Excessive blood clotting
Brain/nervous system support
Pregnancy / lactation
Depression, including post-partum depression (prevention)
PMS (flaxseed only)
Fibrocystic breast disease (flaxseed only)
Hot flashes (flaxseed only)
ALA forms of omega-3 fatty acids may play a role in the prevention and/or
treatment of the following health conditions:
Cardiovascular disease
Hypertension
Excessive blood clotting
Pregnancy/lactation
PMS
Fibrocystic breast disease
Hot flashes
EPA and DHA forms of omega-3 fatty acids may play a role in the prevention
and/or treatment of the following health conditions:
Cardiovascular disease
Hypertension
High cholesterol
Diabetes
Excessive blood clotting
Alzheimer's disease
Cognitive decline
Parkinson's disease
Multiple sclerosis
Nervous system development
Depression
Bipolar disorder
Pregnancy/lactation
For total omega-3 fat, we recommend an average of at least 2.4 grams per
day. On some days you might get slightly less, but over the course of an entire
week, you'll want to average at least this amount. Our Healthiest Way of
Eating Plan averages about 3 grams of omega-3s per day, and it will give you
a very practical look at what it takes to provide this amount on a meal-by-meal
basis.
More details about public health organizations and their recommendations are
as follows.
There are several recommendations for intake of EPA and DHA from different
groups. These recommendations include:
There are also some specific recommendations for target populations. These
include:
The National Academy of Sciences has not issued a Tolerable Upper Intake
Limit (UL) for omega-3 fatty acids. Similarly, none of the other experts listed
above have recommended limiting omega-3 intake below a certain standard.
References
Barcelo-Coblijn G, Murphy EJ. Alpha-linolenic acid and its conversion to
longer chain n-3 fatty acids: Benefits for human health and a role in
maintaining tissue n-3 fatty acid levels. Prog Lipid Res 2009;48:355-74.
Baux A, Hebeisen T, Pellet D. Effects of minimal temperatures on low-
linolenic rapeseed oil fatty-acid composition. Eur J Agron 2008;29:102-
7.
Bozan B, Temelli F. Chemical composition and oxidative stability of flax,
safflower and poppy seed and seed oils. Bioresource Technology
2008;99:6354-9.
Burdge AC, Calder PC. Dietary alpha-linolenic acid and health-related
outcomes: a metabolic perspective. Nutr Res Rev 2006:19:26-52.
Daley CA, Abbott A, Doyle PS, et al. A review of fatty acid profiles and
antioxidant content in grass-fed and grain-fed beef. Nutr J 2010;9:10-21
Davis BC, Kris-Etherton P. Achieving optimal essential fatty acid status
in vegetarians: current knowledge and practical implications. Am J Clin
Nutr 2003;78:640S-646S.
Kitson AP, Patterson AC, Izadi H, Stark KD. Pan-frying salmon in an
eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)
enriched margarine prevents EPA and DHA loss. Food Chem
2009;114:927-32.
Kris-Etherton PM, Grieger JA, Etherton TD. Dietary reference intakes
for DHA and EPA. Prostaglandins Leukot Essent Fatty Acids
2009;81:99-104.
Rodriguez-Leyva D, Bassett CMC, McCullough R, Pierce GN. The
cardiovascular effects of flaxseed and its omega-3 fatty acid, alpha-
linolenic acid. Can J Cardiol 2010; 26:489-96.
Sanders TAB. DHA status of vegetarians. Prostaglandins Leukot Essent
Fatty Acids 2009;81:137-41.
Sebedio JL, Ratnayake WMN, Ackman RG, Prevost J. Stability of
polyunsaturated omega-3 fatty acids during deep fat frying of Atlantic
mackerel. Food Res Int 1993;26:163-72
Simopoulos AP, Leaf A, Salem N. Workshop on the essentiality of and
recommended dietary intakes for omega-6 and omega-3 fatty acids. J
Am Coll Nutr 1999;18:487-9
Valk EE, Hornstra G. Relationship between vitamin E requirement and
polyunsaturated fatty acid intake in man: a review. Int J Vitam Nutr Res.
2000 Mar;70(2):31-42.
Weaver KL, Ivester P, Chilton JA, et al. The content of favorable and
unfavorable polyunsaturated fatty acids found in commonly eaten fish. J
Am Diet Assoc 2008;108:1178-85.
Welch, AA, Shakya-Shrestha S, Lentjes MA, et al. Dietary intake and
status of n-3 polyunsaturated fatty acids in a population of fish-eating
and non-fish-eating meat-eaters, vegetarians, and vegans and the
product-precursor ratio [corrected] of alpha-linolenic acid to long-chain
n-3 polyunsaturated fatty acids: results from the EPIC-Norfolk cohort.
Am J Clin Nutr 2010;92:1040-51.
Whelan J, Jahns L, Kavanagh K. Docosahexaenoic acid:
measurements in food and dietary exposure. Prostaglandins Leukot
Essent Fatty Acids 2009:81:133-6.
Zheng J, Huang T, Yu Y, et al. Fish consumption and CHD mortality: an
updated meta-analysis of seventeen cohort studies. Public Health Nutr.
2012 Apr;15(4):725-37
http://www.whfoods.com/genpage.php?dbid=84&tname=nutrient
You may find it hard to believe that fat is essential to your health, but it's true. Without fat, our
bodies can't function properly. And without the proper kinds of fats in our diet, our eye health also
may suffer.
Fatty acids are the "building blocks" of fat. These important nutrients are critical for the normal
production and functioning of cells, muscles, nerves and organs. Fatty acids also are required for
the production of hormone-like compounds that help regulate blood pressure, heart rate and
blood clotting.
Some fatty acids called essential fatty acids (EFAs) are necessary to our diet, because our
body can't produce them. To stay healthy, we must obtain these fatty acids from our food.
Two types of EFAs are omega-3 fatty acids and omega-6 fatty acids. Studies have found that
omega-3 fatty acids, in particular, may benefit eye health.
Omega-3 fatty acids include docosahexaenoic acid (DHA), eicoapentaenoic acid (EPA) and
alpha-linolenic acid (ALA).
In a study published in the American Journal of Clinical Nutrition, Canadian researchers found
that infant girls whose mothers received DHA supplements from their fourth month of pregnancy
until delivery were less likely to have below-average visual acuity at 2 months of age than infant
girls whose mothers did not receive the omega-3 supplements.
Adult Eye Benefits Of Omega-3 Fatty Acids
Several studies suggest omega-3 fatty acids may help protect adult eyes from macular
degeneration and dry eye syndrome. Essential fatty acids also may help proper drainage
of intraocular fluid from the eye, decreasing the risk of high eye pressure and glaucoma.
In a large European study published in 2008, participants who ate oily fish (an excellent source of
DHA and EPA omega-3 fatty acids) at least once per week had half the risk of developing
neovascular ("wet") macular degeneration, compared with those who ate fish less than once per
week.
Do you know the hidden eye health dangers of daily UV exposure? Find out more
Find out which intraocular lens might be right for your visual needs
Also, a 2009 National Eye Institute (NEI) study that used data obtained from the Age-Related
Eye Disease Study (AREDS) found participants who reported the highest level of omega-3 fatty
acids in their diet were 30 percent less likely than their peers to develop macular degeneration
during a 12-year period.
In May 2013, the NEI published results of a large follow-up to the original AREDS study called
AREDS2. Among other things, AREDS2 investigated whether daily supplementation of omega-3
fatty acids, along with the original AREDS nutritional supplement or modifications of that formula
which contained beta-carotene, vitamin C, vitamin E, zinc and copper would further reduce
the risk of AMD progression among study participants with early signs of macular degeneration.
(The original AREDS supplement reduced the risk of AMD progression by 25 percent among a
similar population.)
A somewhat surprising result of AREDS2 was that participants who supplemented their diet with
1,000 mg of omega-3s daily (350 mg DHA and 650 mg EPA) did not show any reduction of their
risk for progressive AMD over the five-year duration of the study, compared with participants who
did not receive omega-3 supplements.
Omega-3 fatty acids also have been found to reduce the risk of dry eyes. In a study of more than
32,000 women between the ages of 45 and 84, those with the highest ratio of (potentially
harmful) omega-6 fatty acids to beneficial omega-3 fatty acids in their diet (15-to-1) had a
significantly greater risk of dry eye syndrome, compared with the women with the lowest ratio
(less than 4-to-1). The study also found that the women who ate at least two servings of tuna per
week had significantly less risk of dry eye than women who ate one or fewer servings per week.
Omega-3 fatty acids also may help treat dry eyes. In a recent study of dry eyes induced in mice,
topical application of the omega-3 fatty acid ALA led to a significant decrease in dry eye signs
and inflammation associated with dry eye.
Omega-3 Foods
While both omega-3 and omega-6 fatty acids are important to health, the balance of these two
types of EFAs in our diet is extremely important. Most experts believe the ratio of omega-6 to
omega-3 fatty acids in a healthy diet should be 4-to-1 or lower.
Unfortunately, the typical American diet, characterized by significant amounts of meat and
processed foods, tends to contain 10 to 30 times more omega-6 than omega-3 fatty acids. This
imbalance of omega-6 ("bad") fatty acids to omega-3 ("good") fatty acids appears to be a
contributing cause of a number of serious health problems, including heart disease, cancer,
asthma, arthritis and depression.
The best food sources of beneficial omega-3 fatty acids are cold-water fish, which are high in
both DHA and EPA. Examples include sardines, herring, salmon and tuna. Wild-caught varieties
usually are better than "farmed" fish, which typically are subject to higher levels of pollutants and
chemicals.
The American Heart Association recommends a minimum of two servings of cold-water fish
weekly to reduce the risk of cardiovascular disease, and many eye doctors likewise recommend
a diet high in omega-3 fatty acids to reduce the risk of eye problems.
If you aren't a fish lover, another way to make sure your diet contains enough omega-3s it to take
fish oil supplements. These are available in capsule and liquid form, and many varieties feature a
"non-fishy" taste.
Other good sources of omega-3 fatty acids include flaxseeds, flaxseed oil, walnuts and dark
green leafy vegetables. However, your body cannot process the ALA omega-3 fatty acids from
these vegetarian sources as easily as the DHA and EPA omega-3 fatty acids found in fish.
To reduce your intake of omega-6s, avoid fried and highly processed foods. Many cooking oils,
including sunflower oil and corn oil, are very high in omega-6 fatty acids. High cooking
temperatures also create harmful trans-fatty acids, or "trans-fats."
Trans fats interfere with the body's absorption of beneficial omega-3 fatty acids and may
contribute to a number of serious diseases, including cancer, heart disease, atherosclerosis
(hardening of the arteries), high blood pressure, diabetes, obesity, arthritis and immune system
disorders.
Currently, there is no Recommended Dietary Allowance (RDA) for omega-3 fatty acids. But,
according to the American Heart Association, research suggests daily intakes of DHA and EPA
(combined) ranging from 500 milligrams (0.5 gram) to 1.8 grams (either from fish or fish oil
supplements) significantly reduces cardiac risks. For ALA, daily intakes of 1.5 to 3 grams (g)
seem to be beneficial.
FOODS CONTAINING OMEGA-3 ESSENTIAL FATTY ACIDS
For a more nutritious diet and potentially better eye health, try these simple changes:
1. Replace cooking oils that are high in omega-6 fatty acids with olive oil, which has significantly
lower levels of omega-6 fatty acids.
2. Eat plenty of fish, fruits and vegetables.
Choosing a healthy diet that includes a variety of foods with plenty of omega-3 fatty acids and
limiting your intake of potentially harmful omega-6 fatty acids will significantly increase your odds
of a lifetime of good vision and vibrant health.
Back to top
Home Nutrition Omega-3 Fatty Acids
February 2015 Taking daily omega-3 fatty acid supplements could help relieve your dry
eyes associated with computer use, according to a study.
The study participants were 456 computer users in India who complained of dry eyes and
who used a computer for more than three hours a day for at least one year.
Subjects in one group (220) were given two capsules of omega-3 fatty acids, each
containing 180mg EPA and 120mg DHA, to supplement their daily diet; subjects in the other
group (236) were given two capsules of a placebo containing olive oil for daily use. Each
group took the daily supplements for three months.
At the end of the three-month trial, a survey of the participants revealed dry eye symptoms
diminished after dietary intervention with omega-3 fatty acids, and use of the omega-3
supplements also reduced abnormal tear evaporation. The omega-3 supplements also
increased the density of conjunctival goblet cells on the surface of the eye. These cells
secrete substances that lubricate the eye during blinks, stabilize the tear film and reduce
dryness.
The study authors concluded that orally administered omega-3 fatty acid supplements can
alleviate dry eye symptoms, slow tear evaporation, and improve signs of a healthy eye
surface in patients suffering from dry eyes related to computer vision syndrome.
http://www.allaboutvision.com/nutrition/fatty_acid_1.htm
NEWS
TECH
HEALTH
PLANET EARTH
STRANGE NEWS
ANIMALS
HISTORY
CULTURE
SPACE.COM
LiveScience
Health
UnderstandingthePowerofOmega-3s(Op-Ed)
ByKatherineTalmadge|July26,201306:52pmET
509
96
MORE
Credit: Dreamstime
Katherine Tallmadge, M.A., R.D., is a registered dietitian; author of "Diet Simple: 195
Mental Tricks, Substitutions, Habits & Inspirations" (LifeLine Press, 2011); and a
frequent national commentator on nutrition topics. This article was adapted from one that
first appeared in the Washington Post. Tallmadge contributed this article to
LiveScience's Expert Voices: Op-Ed & Insights.
I first became interested in the power of omega-3 fatty acids when psychiatrists I work
with began prescribing the nutrient to depressed patients, finding it made positive
improvements. Then, I started hearing about the potential benefits of omega-3s for
arthritis and other inflammatory diseases. Could it be possible that one nutrient could
provide so many benefits?
The connection between omega-3s and health was first observed in the 1970s.
Scientists observed that Inuit populations in Greenland had a reduced rate of heart
disease, rheumatoid arthritis and other ailments even though they ate a high-fat and
high-cholesterol diet. The researchers hypothesized that the type of fat marine-
derived might play a role. Since then, study after study has confirmed that omega-3s
in fish have a potent effect on reducing heart disease .
Advertisement
Omega-3s work several ways in the heart. They appear to prevent irregular heartbeat,
reduce fatty plaques inside artery walls, decrease blood clotting, decrease triglycerides
(blood fat), increase HDL (good cholesterol) and decrease inflammation.
"Omega-3 favorably affects a number of risk factors for cardiovascular disease, and at
the top of the list is reducing the risk of sudden death from heart attack," said Penny
Kris Etherton, distinguished professor of nutrition at Pennsylvania State University.
But when it comes to the benefits of omega-3s, that may be just the tip of the iceberg!
The two most potent omega-3 fatty acids are known as docosahexaenoic acid (DHA) and
eicosapentaenoic acid (EPA). They're usually found in a 50:50 or 60:40 ratio in fish .
These fatty acids are essential nutrients and enter every cell membrane in the human
body, serving as a cell lubricant, improving flexibility and communication between cells,
and aiding cell metabolism and gene expression.
Researchers have shown that omega-3 fatty acids, a type of polyunsaturated fat found
primarily in seafood, can improve your chances of living longer if you have heart
disease. But its healing powers don't stop there. Other organs may benefit.
While not an answer to every ailment, omega-3s have a positive impact from the womb
to old age, with studies showing significant physiological and psychological benefits.
In fact, omega-3s are so important to human health, the Institute of Medicine's Food and
Nutrition Board recently set a minimum daily requirement for the first time. For years,
we thought there was only one essential fatty acid, omega-6 fatty acid (found in
vegetable and soybean oils), but now scientists have added omega-3 to the list of
essential nutrients humans must get from their diets.
But as we've discovered in nutrition, balance is everything. The two essential fatty acids,
omega-6 and omega-3, must be in harmony with each other for proper functioning. If
one or the other is too high or too low, negative consequences result.
"If you eat too much omega-6, as is the case with today's American diet, this promotes
inflammation, blood clotting and constricts blood vessels," said Artemis Simopoulos,
president of the Center for Genetics, Nutrition and Health and the author of "The Omega
Diet" (Harper Collins, 1999). "When your cells contain equal amounts of omega-6 and
omega-3, as was the case with early humans, this promotes less inflammation, less
constrictive blood vessels and prevents clot formation, all important functions in
preventing many diseases."
The ideal ratio of omega-6 to omega-3 is the hottest debate among omega-3
researchers. If you followed the fatty-acid recommendations of the National Academy of
Sciences and had an intake of 12 grams of omega-6 for women (17 grams for men), and
an omega-3 fatty acid intake of 1.1 grams for women and 1.6 grams for men, your ratio
of omega-6 to omega-3 would be approximately 10 to 1. But many omega-3 researchers
say a ratio of 1 to 1, 2 to 1 or even 5 to 1 is ideal. If you're a typical American, the ratio
that you are actually ingesting could be as high as 12 to 1 or 15 to 1. Still others believe
a specific ratio doesn't matter. But, they all agree on the need to get more omega-3s.
Omega-3 concentrations are highest in the brain and nervous system. The fatty acids are
necessary for optimal functioning of the neurons, protect cells, decrease cell death and
improve nerve transmission.Emerging research indicates omega-3s may boost levels of
the brain chemicals serotonin and dopamine, decreasing depression and violence.
"In 5 out of 6 of the clinical trials where people were given either a placebo or omega-3
fatty acids, on average, the symptoms of depression have been reduced by about 50
percent," said Joseph Hibbeln, a psychiatrist at the National Institutes for Alcohol Abuse
and Alcoholism. "This is true even when the subjects were already on antidepressants
and failing to respond to them."
Omega-3 may also benefit the skin.The Greenland studies with Inuit populations found
they don't suffer much from psoriasis, a skin disease that causes painful inflammation,
redness and scales. Laboratory studies have found that omega-3s suppress the
hyperproliferation of skin cells, which causes psoriasis to spread. When researchers
tested the impact of omega-3s on people with psoriasis, after 10 weeks, 60 percent of
subjects experienced a decrease in the area of skin affected by the condition and a
decrease in cell proliferation and skin inflammation.
Apparently, the dose is essential. As the authors have said, while the work is promising,
more research is needed to understand the mechanism and doses, and why it works for
some but not others.
Just as omega-3s inhibit proliferation of skin cells which cause psoriasis, new research
is finding it inhibits proliferation of cancer cells in the breast, prostate and colon. This is
a new area of research that hasn't been tested widely. But, a new study found breast
cancer patients responded better to chemotherapy and the cancer was less likely to
spread when patients were given omega-3 fatty acids. And, there is epidemiological
evidence that men who eat more fish have a lower risk for prostate cancer. [Omega-3 in
Fish May Reduce Breast Cancer Risk]
There is also evidence that omega-3s may help prevent Type 2 diabetes and improve
the effects of diabetes by reducing insulin resistance.
The U.S. Food and Drug Administration recently approved omega-3s for infant formulas
because of the overwhelming evidence that it improves cognition and visual functioning
in children. (A mother's breast milk provides it naturally, especially when the mother
regularly eats fish.)
The studies are just beginning. More research needs to be done to understand who will
benefit most from higher levels of omega-3s in their diets. Your genetics and
environment play large roles in responsiveness to omega-3s. And while studies are very
promising for a wide range of illnesses, the optimal amount of omega-3 and the ideal
ratio of omega-3 to omega-6 are still hotly debated in the scientific community.
What isn't debated is that adult women need atleast1.1 grams of omega-3s daily, and
adult men need 1.6 grams, according to the Institute of Medicine's Food and Nutrition
Board. Unfortunately, Americans don't come even close to getting their omega-3
requirement. But they used to. Apparently, in humans' earlier evolutionary stages,
plenty of wild greens, lean animals which grazed on high omega-3 grasses, and fish high
in omega-3s were consumed, and humans evolved a need for it.
But today, omega-3s have largely been replaced with omega-6s in vegetable oils,
especially soybean oil, which is used in large doses in processed foods and fast foods.
And no longer do our animals graze on high-omega-3 grasses, but on grains instead.
This changes the fatty acid composition of the meat, to our detriment.
Most research studies have found a positive benefit with 500 to 1,000 milligrams of
omega-3s per day.The American Heart Association (AHA) recommends all adults eat a
variety of fish, particularly oily fish, at least twice weekly, which would provide an
average of 500 mg daily. For patients with coronary artery disease, AHA recommends
1,000 mg daily, or double the seafood requirement(but never above 3,000 mg without a
doctor's supervision).
Supplements are effective and may be used instead of eating the fish. Due to
environmental pollutants found in fish, experts recommend women of childbearing age
keep fish intake to no more than 12 ounces per week. But omega-3 researchers believe
the risk of not getting enough omega-3 in your diet outweighs the potential risk of
pollutants.
There are possible dangers to taking too much omega-3 supplement. The human
inflammatory response results from a person's immune system working, or
overworking meaning omega-3s are actually reducing your immune response when
they reduce inflammation.
This suppression of the immune system could be an explanation for the recent possible
connection between prostate cancer and high omega-3-fatty acid in the bloodstream.
However, that is a single study and the issue needs more research.
With high doses of omega-3s, there is also a slight increase in risk for hemorrhagic
stroke or excessive bleeding. So, people with compromised immune systems should
take large doses only with a doctor's advice.
As usual, I have to underscore balance. It may be safer to stick with food sources and not
supplements so you don't go overboard and are more likely to stay in balance.
Studies of the vegetable source of omega-3, alpha-linolenic acid (ALA), are promising
and showing positive benefits. However, the nutrient found in flaxseed oil, walnuts
and canola oil is not as potent as marine-derived omega-3 from fish. The body has to
convert ALA into DHA and EPA, which means vegetable sources are less potent than fish
oil. But, it's still a great idea to include those sources in your diet.
https://www.livescience.com/38477-omega3-superstars.html
WHAT ARE OMEGA-3 FATTY ACIDS?
This is part of our ongoing series helping consumers better understand chemicals,
chemistry, and product formulations. We translate the science, bust the myths, and give
you an honest assessment, so you can make informed choices for your family!
What it is: Omega-3 fatty acids are good fats that are essential for optimal health. While
there are many types found in nature, the two most important fatty acids for human
health and development are eicosapentaenoic acid (EPA) and docosahexaenoic acid
(DHA), and the highest levels are found in fish. A third form of omega-3 fatty acids thats
also good for health is -linolenic acid (ALA), found in plant sources such as walnuts,
flaxseeds, and chia seeds.
What it does: The word fat conjures some pretty negative emotions and reactions
these days, but our bodies actually need some healthy fats like omega-3 fatty acids.
Consider this amazing fact: About 60% of the human brain is fat and DHA alone
accounts for about 9-12% of your brains weight! It is absolutely vital to proper brain
and nervous system function. Here are some other benefits of these very good fats:
Women & Moms Health Promotes positive mood, brain function, immunity, and
cardiovascular health and reduces inflammation perfect for before, during, and after
pregnancy.
Baby Growth & Development Critical for fetal and infant brain development, as well as
cardiovascular, eye, immune, and nervous system health.
Cognitive Function Omega-3 fatty acids play a role in preventing and/or treating
neurodegenerative diseases like Parkinsons disease, dementia, and Alzheimers, as well
as mood disorders like anxiety and depression.
Recent studies have also found Omega-3s to have powerful anti-inflammatory
properties and, therefore, might be useful in the management of inflammatory and
autoimmune diseases like rheumatoid arthritis, Crohns disease, psoriasis, lupus
erythematosus, multiple sclerosis, and migraine headaches. Who knew dietary fats
could be so incredibly important!
Why we use it: Clearly omega-3 fatty acids are a super significant nutrient for human
health and development, but most people dont eat enough foods that contain them. So,
we created an omega-3 supplement with EPA and DHA for people to fill the gap and
boost their health even more so, to support the healthy development of babies! Our
supplement includes EPA and DHA, as opposed to ALA, because the former two have
been found to have more health benefits and our bodies dont do a very good job of
converting ALA to these higher quality fatty acids.
Why were featuring it today: There are several major problems associated with
omega-3 fatty acid supplements theyre definitely not all created equal! Heres what to
look out for and what weve done to eliminate those risks:
Since EPA and DHA are found in such high levels in fish, most supplements are made
from fish oils. Unfortunately, the fatty fish these fatty acids are found in have also
become contaminated with toxic environmental pollutants like furans, dioxins, PCBs,
and PBDEs. At The Honest Company, we source our oils from smaller, wild fish that
naturally have lower levels of these contaminants. Then, to ensure purity we
molecularly distill the oil to eliminate these environmental toxics (among other things).
The long-chain, omega-3 fats found in fish oil are extremely susceptible to being
damaged by oxidation, which causes rancidity. And, once a fish oil goes rancid, it
becomes toxic as opposed to health promoting. Rancid fish oil in a bottle will stink and
taste so badly, no one would ever take it. But, once inside a gel cap, you cant tell
anymore. Thats why freshness is absolutely imperative when youre buying a gel cap
supplement and freshness is something were very serious about. Our fish oil stays fresh
due to how we manufacture, package, and ship our product. First of all, the length of
time between sourcing the oil and arriving at your doorstep is far shorter than most
companies because we buy the oil in small batches and make our product in small
batches, so the oil isnt lingering in warehouses. We also cut out the time the product
might be sitting on a shelf in a store because we ship straight to our customers. This
system of production and distribution makes Honest Omega-3/DHA some of the
freshest you can find.
https://blog.honest.com/what-are-omega-3-fatty-acids/#
By Julius Goepp, MD
The cardioprotective power of omega-3 fatty acids has been
thoroughly documented in clinical literature. Less well known is
their paramount role in optimizing many facets of brain function,
from depression, cognition, and memory to mental health.
Recent research has opened up a new horizon in our understanding of
omega-3s profound ability to halt age-related decline and pathology,
shattering the long-held medical belief that brain shrinkage and nerve
cell death is progressive and irreversible. Omega-3s have been shown
to possess antidepressant and neuroprotective properties. One recent
landmark study found that aging humans who consumed more
omega-3s had increased gray matter brain volume and that most new
tissue development was observed in the part of the brain associated
with happiness.1
Similar findings appeared in the prestigious journal Lancet.2 In one of the largest studies of
its kind, scientists analyzing the diets of 12,000 pregnant women found that children of those
who consumed the least omega-3 were 48% more likely to score in the lowest quartile on IQ
tests.
In this article, the latest research on these essential fatty acids importance to the growth,
development, and function of the human brain is detailed. You will learn about their intrinsic
power to preserve cognition and memory and reverse age-related loss of brain function. You
will also discover exciting findings on their unique capacity to combat multiple forms of
mental illness, neuropsychiatric disorders, and aberrant behavior, from Alzheimers
disease and aggression to bipolar disorder and depression.
Summary
Is
http://www.lifeextension.com/magazine/2010/8/omega-3-fatty-acids-increase-brain-volume/page-
01
Views: 50,195
FacebookLinkedInPinterestTwitterSambu
ng
Omega-3 benefits such as better memory and general brain health
are well documented. The key is getting omega-3 fats from the right
foods and supplements.
The discovery of the importance of essential fatty acids (EFAs) has been hailed
as one of the most important health advances in modern nutrition.
Omega-3 fats build brain cell membranes, reduce brain inflammation, and
promote new brain cell formation.
They can improve your mood and memory and give you protection against
brain disorders ranging from depression to dementia.
Omega-3s lower your risk of major chronic diseases including heart disease,
cancer, and arthritis. (1)
But deficiency is widespread 70% of Americans are believed to be omega-3
deficient. (2)
So we know we need our omega-3 fatty acids, but theres a lot of confusion
about how to get them from both foods and supplements.
Lets take a deeper look at why omega-3s are so important for health, then
discuss how to best include them in your diet.
Chronic inflammation can play a role in brain fog, ADHD, anxiety, depression,
and memory loss.
We need some omega-6s in our diet, but most of us consume way too much.
Ideally, we should be eating at most 2-4 times more omega-6 than omega-3
fats.
But our modern food diet has this ratio completely lopsided.
The average American eats upwards of 25 times more omega-6 than omega-3
fats. (9)
The major source of omega-6 fats in our diet is from supposedly healthy
vegetable oils like canola, safflower, and soy oils.
Some experts believe that its your omega-6 to omega-3 ratio thats most
important.
Related articles:
Brain Inflammation May Be the Cause of Your Depression
Omega-3 brain benefits are derived mostly from DHA and, to a lesser degree,
EPA.
DHA shields against age-related mental decline, improving both learning and
memory in older adults. (13)
People with a low DHA level actually have smaller brains and exhibit more
cognitive impairment than those with an adequate level. (14)
Related articles:
DHA Supplements: Why Theyre Critical for Your Brain
Secara umum, terdapat dua peran penting ALA untuk tubuh kita, yaitu
sebagai sumber energi dan pembentuk asam lemak omega-3 lainya. Tubuh
menggunakan 85% ALA yang kita konsumsi sebagai sumber energi untuk sel-
sel. ALA juga berfungsi sebagai fondasi untuk memproduksi EPA dan DHA.
Sistem imun, peradangan, kardiovaskular, dan syaraf kita tidak akan bekerja
dengan baik tanpa adanya pasokan EPA dan DHA yang cukup.
Sistem syaraf (termasuk otak) memerlukan DHA untuk dapat bekerja dengan
baik. Otak kita, secara berat, terdiri dari 60 persen lemak, dan DHA adalah 15
hingga 20 persen dari total lemak yang ada di otak (9-12% dari berat total
otak). Kekurangan DHA pada anak-anak dapat menyebabkan perkembangan
syaraf melambat dan penurunan fungsi kognitif. Selain itu, sistem syaraf yang
kekurangan DHA diketahui berhubungan dengan beberapa masalah-masalah
neurodegeneratif, seperti penyakit Parkinson.
ALA banyak ditemukan pada biji rami (flax seed), biji chia, biji labu, kenari,
kedelai, dan rumput laut.
Sumber makanan hewan yang tinggi terdapat pada ikan. Omega-3 terbaik
berasal dari ikan perairan dingin seperti: salmon, makarel, sarden, haring, dan
halibut. Namun, jika kita memilih ikan salmon, usahakan untuk memilih ikan
salmon liar dibanding yang diternakkan. Ikan salmon Salmon yang
diternakkan cenderung mempunyai konsentrasi dioxin dan pestisida yang
cukup tinggi.
Nut and seed oils such as flaxseed oil, canola oil, soybean oil, pumpkin seed
oil, and walnut oil contain some ALA.
But vegetable and seed oils are also high in inflammatory omega-6 fats.
You can see in the chart below how the presence of ALA (in orange) is
countered by omega-6 (in blue).
The best omega-3 food sources are cold water fish such as herring, salmon,
mackerel, halibut, and sardines. (17)
But there are many concerns about eating too much fish, such as high levels of
mercury, PCBs, pesticides, and other contaminants.
Lets look at the case of salmon, the most popular cold water fish.
They recommend eating only Alaskan wild salmon, either fresh or canned, as
this is the lowest in contaminants while still high in omega-3s. (19)
Since the production of one pound of farmed salmon uses over six pounds of
fish, contaminants accumulate. (20)
Farmed salmon has more fat than wild salmon and a large part of these fats
are unhealthy omega-6. (21)
The trend is for fish farms to replace fish oil in fish feed with less expensive
vegetable oil, so we can expect omega-6 to omega-3 ratios to get worse. (22)
At least for now, it looks like the omega-3 benefits of moderate fish
consumption (1-2 times per week) outweigh the risks, especially if eating wild-
caught cold water fish. (25)
Related articles:
12 Brain Foods That Supercharge Your Memory, Focus & Mood
Nootropics are substances that can make you more focused, motivated,
positive, and productive.
That sounds good, but many of the products containing these substances are
neither helpful nor harmless.
We've looked closely at the market and found a supplement that combines
many of the most proven, effective, and natural brain enhancers we know.
Meat, poultry, and eggs can be good sources of omega-3 depending on how the
animals they come from are raised.
Throughout most of human history, if you wanted meat for dinner, some of
your tribe went hunting.
Until fairly recently, domesticated animals spent their life grazing on wild
grasses and other natural omega-3 food sources.
But now most cattle spend their days in feedlots eating foods unnatural to
them like soy and corn foods that dont contain omega-3 fats.
This major change in our food supply is largely responsible for our
current epidemic of omega-3 essential fatty acid deficiency.
Grass-fed beef and bison, pasture-fed pork and lamb, and free range chicken
and their eggs contain significantly more omega-3s than their mass-
produced counterparts. (27)
Omega-3 Supplements
If all this talk about food sources has left you thinking its hard to get all the
omega-3 fatty acids you need from food alone, youre absolutely right.
There is little doubt that this is why an estimated 70% of the population is
omega-3 deficient. (28)
Flaxseed oil has a low conversion rate of ALA to the more healthy and effective
EPA and DHA.
Studies show that flaxseed oil does not increase blood levels of DHA, so it is
not really a contender. (29, 30)
Related articles:
Fish Oil: Liquid Gold for Depression and Mood Disorders
The National Institutes of Health lists over 20,000 published studies on it.
Fish Oil Supplements See Amazon.com for best selection and value
Proven brain health benefits of fish oil include improvement of: (32)
ADHD
aggression
anxiety
bipolar disorder
cognition in the elderly
dementia (decreased risk)
depression
memory
mood and general well-being
processing accuracy
reaction time
stress
stroke (both preventative and therapeutic)
Other proven health benefits of fish oil include decreased inflammation and
associated pain of rheumatoid arthritis, normalized triglyceride, cholesterol,
and blood pressure levels, increased bone density, and reduced of risk of heart
disease, cancer, macular degeneration, and diabetes. (33, 34)
But now theres an alternative that may be superior to fish oil krill oil.
The DHA molecules in krill oil are attached to phospholipids, which facilitate
their passage through the intestinal wall.
This makes krill oil more bioavailable and more readily absorbed than fish oil.
(35)
Fish Oil Supplements See Amazon.com for best selection and value
Since krill oil is absorbed more efficiently, you can achieve the same
benefits with lower doses. (36)
This also means its easier to digest and doesnt leave a fishy aftertaste.
Astaxanthin is a carotenoid that gives shrimp its pink color and makes krill
capsules red.
Heres a quick summary of what you need to know to get the level of omega-3s
you need in your diet.
Plants are not reliable sources of EPA and DHA the most effective
form of EFAs. These are the kind you want in your diet.
To get omega-3 fats from animal sources, look for labels that say wild-
caught, grass-fed, pasture-raised, or free range.
The omega-3 benefits of moderate fish consumption outweigh the risks,
especially if eating wild-caught cold water fish.
Most people benefit from a quality omega-3 supplement. The most
popular and effective are either fish oil or krill oil.
https://bebrainfit.com/omega-3-benefits-brain/
SHARE
TWEET
MORE
One element that distinguishes humans from other primates is the high levels
of omega-3 fatty acids within the brain. These long chain polyunsaturated fats play
an important role in the cell membranes of neurons and other cells of the body,
increasing permeability and controlling some signaling between cells. Deficiencies in
omega-3 in both animals and humans has been shown to be correlated with
increased mental health problems and even a higher risk of suicide.
Over the years, a lot of research has been done with omega-3s to see if
supplements could help with various psychiatric problems
from depression to autism to dementia. Anyone following news coverage will see
headlines going from boom to bust for omega-3s, "no help says one study, strong
benefit for depression says another. How do we make sense of it all?
First a little overview. Omega-3 fatty acids for supplementation come in three major
varieties, ALA, EPA, and DHA. Its a bit of an alphabet soup, but bear with me. ALA
is the precursor molecule that can be converted to EPA and DHA in the body, but the
rate of conversion is never higher than 20% or so. That means if you take a lot of
ALA (found in flax or chia seeds), you end up with a lot of excess omega-3 in your
body that may not be particularly useful to the brain. All polyunsaturated fatty acids
are delicate, easily made rancid with exposure to oxygen, so having extra omega-3s
the body cant use well may not be the best idea. EPA and DHA, on the other hand,
are the fatty acids found in fish oil, and DHA is the major long chain omega-3 fatty
acid in the human brain. There is an algae-made vegan DHA supplement that is
added to milk and formula that you might have seen in the grocery store.
Fish get EPA and DHA from eating ocean plankton and algae and the like, which led
to the common belief that wild caught fish had more omega-3s than farm fed fish
(which are often raised on com). However, recent studies show that the omega-3
content of farm-raised and wild fish is roughly equivalent because fish oil is added to
many farmed fish diets (dont think too hard about that one, or the idea of fish eating
corn) and farmed fish are generally fattier than wild fish.
The tricky thing about omega-3 supplementation is that even though DHA is the
major omega-3 in the brain, DHA supplementation on its own is a total bust. EPA
needs to be at least twice as high as DHA in any supplement for there to be a
positive effect in depression trials. For this reason I dont recommend DHA algae
products; theres just no data to show they are helpful. EPA is apparently needed to
get the available DHA into the brain, so EPA supplementation is way more important
than DHA, which leaves us with fish oil as the best source. And, truth be told, actual
fish is probably the best source of all. So we know we need EPA and DHA, but do
we need to take little pills that may or may not give you fishy-smelling burps? Read
on.
As a guide to our question about the benefit of supplementation for mental health, so
far in 2016 two huge overviews of the literature have been published, one in
the Naturepublication Translational Psychiatry on omega-3s and depression, and
another a Cochrane Review of the use of omega-3s in dementia. These reviews
speak to the quality of omega-3 data out there; for the Cochrane Review only three
studies met the criteria, and while none showed harm, none showed any benefit
for cognitive impairment.
The meta-analysis of depression studies looked at over 1900 articles, but only 13
met rigorous criteria for major depressive disorders. Of these, as already known
before, only those with high EPA content compared with DHA were effective for
major depression. Older studies and papers showing a combination of use with fish
oils and a pill antidepressant showed more benefit. The fact that older studies
showed more benefit is troubling; in general in science earlier studies do show more
benefit as later studies tend to be larger or more rigorous. That said, the meta-
analysis did show a benefit of the use of high EPA supplements for major depression
and little risk of harm.
Finally, I wanted to mention one of the most interesting and hopeful findings to come
out of omega-3 research in the past several years from the Vienna Trial. This
study used 1.2 grams of omega-3 (700 mg EPA and 480 mg DHA) supplementation
for 12 weeks in teenagers and young adults with ultra high risk for
developing psychotic disorders (meaning these teenagers had early signs of
developing schizophrenia or bipolar disorderand also had a high genetic probability
of getting the disease). After a follow up of 7 years, 10% of the omega-3 group went
on to develop a full blown psychotic disorder compared with 40% of
the placebo group. While the total number of subjects was small (81), the
difference is statistically significant, and the risks of giving someone with high risk of
psychosis a fish oil pill for 12 weeks in adolescence seems negligible compared with
the possible benefit. This study gives more evidence to the idea of a "critical period"
in developing certain psychotic disorders; if you manage to protect the brain during
the teenage years and young adulthood with things like avoiding smoking pot and
maybe supplementing omega-3s, the genetic risk of developing schizophrenia can
perhaps be somewhat averted.
So, overall, it seems that by the time one progresses to dementia, omega-3 is of little
benefit, but for depression and especially for possible prevention of psychotic
disorders, the use of omega-3 supplementation for a few months could be helpful
and is unlikely to hurt. If you are a teenager or young adult with
a sibling or parent with schizophrenia or bipolar disorder, it may be well worthwhile to
get a bottle of omega-3s and supplement for a few months. I tend to recommend the
spoonful varieties of omega-3s (like Nordic Naturals) so you can taste any rancidity
and discard, rather than pills that may have been sitting in a big box store for years.
Side effects of long term supplementation could include increased bleeding and even
prostate cancer; and as always, eating fish is probably the best choice. Small fish
such as skipjack tuna, anchovies, and sardines are less likely to have contaminants
like PCPs and mercury and are generally more sustainable.
My good friend Drew Ramsey is coming out with a new book in May called Eat
Complete. Its an amazing and friendly compilation of all the latest research on
nutrients and the brain with a ton of terrific recipes, including lots with seafood for the
omega-3s. I cant recommend it enough, available for pre-order (and eventually
order) here. My own home tip for getting omega-3s from fish into kids is to hide a can
of sardines in a tuna salad. Use 2-3 cans of tuna to 1 can of boneless skinless
sardines along with carrots, pickles, parsley, a bit of red onion, celery, and the
mayonnaise of your choice (I make my own with light olive oil or avocado oil). The
kids wont notice the omega-3 rich sardines. Happy eating!
https://www.psychologytoday.com/blog/evolutionary-psychiatry/201604/is-fish-oil-beneficial-the-
brain
Share:
FULL STORY
Two new studies link patterns of polyunsaturated fatty acids in the blood to
the integrity of brain structures and cognitive abilities that are known to
decline early in aging.
The studies add to the evidence that dietary intake of omega-3 and omega-6 fatty acids can
promote healthy aging, the researchers said. Further research is needed to test this hypothesis,
they said.
The brain is a collection of interconnected parts, each of which ages at its own pace. Some brain
structures, and the abilities they promote, start to deteriorate before others, said University of
Illinois M.D./Ph.D student Marta Zamroziewicz, who led the new research with psychology
professor Aron Barbey.
"We studied a primary network of the brain -- the frontoparietal network -- that plays an important
role in fluid intelligence and also declines early, even in healthy aging," Zamroziewicz said. Fluid
intelligence describes the ability to solve problems one has never encountered before.
"In a separate study, we examined the white matter structure of the fornix, a group of nerve fibers
at the center of the brain that is important for memory," she said.
Previous research has shown that the fornix is one of the first brain regions to be compromised in
Alzheimer's disease.
In both studies, the researchers looked for patterns of polyunsaturated fatty acids in the blood of
adults ages 65 to 75. They analyzed the relationship between these nutrient patterns and
subjects' brain structure and performance on cognitive tests. This research differs from other
such studies, which tend to focus on only one or two polyunsaturated fatty acids, Zamroziewicz
said.
"Most of the research that looks at these fats in health and healthy aging focuses on the omega-
3 fatty acids DHA and EPA, but those come from fish and fish oil, and most people in the
Western Hemisphere don't eat enough of those to really see the benefits," she said. Other fatty
acids, like alpha-linolenic acid and stearidonic acid, are precursors of EPA and DHA in the body.
Those fats can be derived from land-based foods such as nuts, seeds and oils.
"A central goal of research in nutritional cognitive neuroscience is to understand how these
nutrients affect brain health," Zamroziewicz said. "Some of these nutrients are thought to be
more beneficial than others."
In a study reported in the journal Nutritional Neuroscience, the researchers looked for
relationships between several omega-3 fatty acids in the blood, the relative size of structures in
the frontal and parietal cortices of the brain, and performance on tests of fluid intelligence in
healthy elderly adults.
The team found correlations between blood levels of three omega-3 fatty acids -- ALA,
stearidonic acid and ecosatrienoic acid -- and fluid intelligence in these adults. Further analyses
revealed that the size of the left frontoparietal cortex played a mediating role in this relationship.
People with higher blood levels of these three nutrients tended to have larger left frontoparietal
cortices, and the size of the frontoparietal cortex predicted the subjects' performance on tests of
fluid intelligence.
"A lot of research tells us that people need to be eating fish and fish oil to get neuroprotective
effects from these particular fats, but this new finding suggests that even the fats that we get
from nuts, seeds and oils can also make a difference in the brain," Zamroziewicz said.
In the second study, the team found that the size of the fornix was associated with a balance of
omega-3 and omega-6 fatty acids in the blood, and that a more robust fornix coincided with
memory preservation in older adults. Again, the researchers saw that brain structure played a
mediating role between the abundance and balance of nutrients in the blood and cognition (in
this case, memory). The findings are reported in the journal Aging & Disease.
"These findings have important implications for the Western diet, which tends to be misbalanced
with high amounts of omega-6 fatty acids and low amounts of omega-3 fatty acids,"
Zamroziewicz said.
"These two studies highlight the importance of investigating the effects of groups of nutrients
together, rather than focusing on one at a time," Barbey said. "They suggest that different
patterns of polyunsaturated fats promote specific aspects of cognition by strengthening the
underlying neural circuits that are vulnerable to disease and age-related decline."
https://www.sciencedaily.com/releases/2017/05/170518140235.htm
The data has been building, slowly but surely, and now the
strongest study yet may finally dispel the myth that taking omega-3
supplements can protect the brain from cognitive decline and
dementia.
The connection between omega-3s, the fatty acids found most
abundantly in foods like fish, and brain function emerged from
large studies of people who answered questions about their diet and
then performed tests on things like recall, memory and executive
thinking functions. That data strongly suggested that people eating
more omega-3s, including those who took supplements, tended to
score higher on cognitive tests.
MORE: Omega 3s Reality Check: Are We Over-Exaggerating Their
Benefits?
But in the latest study, published in JAMA, researchers found no
such benefit when they explored the supplement in a group of 3,073
elderly people at risk of developing macular degeneration, a
condition that causes vision loss with age. What set this study apart
was the fact that the scientists did not rely on the participants recall
of what they ate, but randomly assigned them to take omega-3 pills
or a placebo for five years. All of the participants were tested on
cognitive skills at the start of the study and came back every two
years for additional assessments.
During that time, study leader Dr. Emily Chew, deputy director of
the division of epidemiology and clinical applications at the
National Eye Institute (part of the National Institutes of Health)
says, she did not see significant differences in the cognitive scores
between the two groups.
Its possible that in Chews study, it was too little, too late in terms
of seeing any effects of the omega-3s on cognition in this group of
elderly participants. Something like omega-3 fatty acids may take
years or decades to exert an effect, just as the decline associated
with dementia takes place over a long time course. The bottom line
is that supplements are not the fast cure, says Chew. You are what
you eat, and youve got to eat well. Maybe it was too late for some of
the people in our study.
MORE: Omega-3 Supplements Dont Lower Heart Disease Risk
After All
There are other important things to consider about Chews study,
however, beginning with the fact that all of the participants were at
high risk of developing macular degeneration. (The study was
originally designed to test whether omega-3 supplements and other
antioxidants could slow or reverse the vision loss in these patients.)
Do people with macular degeneration differ in some ways from the
average population? Does their condition make them less likely to
respond to omega-3 fatty acids? The answers to those questions
arent clear yet. Previous studies that have followed healthy
participants over six years or also found that people with higher
omega-3 intake did not score significantly higher on cognitive tests
than those with lower levels.
Does that mean omega-3s arent the health-boon they were thought
to be? Not necessarily. First, theres the question of whether omega-
3 fatty acids from the diet, from foods such as fatty fish, can have
more potent effects on health than supplements. It looks like high
dose omega-3 supplementation is not the same as eating high
amounts of omega-3s in a healthy dietary pattern high in marine
fish and other beneficial foods and nutrients, says Frank Hu,
professor of nutrition and epidemiology at Harvard T.H. Chan
School of Public Health, who was not involved in the study.
The takeaway for now, says Chew, is that its more important to
adopt a long-term approach to healthy aging as opposed to a quick
fix in a bottle of pills. Taking time and effort to live a healthy life,
with a nutritious diet and regular exercise, may be far more potent
when it comes to maintaining mental abilities than any supplement
could accomplish. Supplements cannot replace a healthy dietary
pattern, says Hu. If you eat a healthy diet with high amounts of
fruits, vegetables and marine fish, you probably dont need to take
fish oil supplements. The overall dietary pattern is more important
than a single nutrient.
http://time.com/4008936/omega-3-brain-benefits-memory/
DHA Supplement Can Boost Brain Power
Next
2
0
1
4
2
4
Your brain is mostly fat, 60% of which is the omega-3 DHA (docosahexaenoic acid).
Its too bad most of us dont eat enough DHA containing foods or realize that taking a
DHA supplement can boost our brains ability to function at its best. That is exactly
what a recent study showed: healthy, young adults who took an omega 3 DHA
supplement saw significant improvements in memory and reaction times, according
to findings published in the American Journal of Clinical Nutrition.[1]
Keep Your Mind Sharp!
Download this expert FREE guide, Dementia Symptoms, Stages, and Treatment:
Vascular dementia, Lewy body dementia, Alzheimers disease, and how to improve
memory.
Recognize dementia symptoms and signs to help detect and treat memory disorders.
What is DHA?
DHA is one of the two most important omega 3 fats and is absolutely critical for
proper brain function. Our brains need DHA and its companion omega 3 fat, EPA
(eicosapentaenoic acid), to work. Todays only real food sources of these fats are
wild fish and game, seaweed, algae, and eggs laid by chickens fed only flaxseeds
and fish meal. Low levels of these fats have been linked to everything from learning
disabilities, to mental illness, and to dementia.
What they found was that DHA supplements improved memory and reaction times.
For the general group, DHA mostly improved reaction times of episodic and working
memory. The results were somewhat different in women and men. Women showed
the greatest improvements in episodic memory while men showed the greatest
improvements in reaction times of working memory. For instance, reaction times for
men improved by 20%, meaning that they were able to complete working memory
tasks 20% faster compared to men in the placebo group.
https://universityhealthnews.com/daily/memory/omega-3-dha-supplement-proven-to-boost-brain-
power/
They can have all sorts of powerful health benefits for your body and brain.
Here are 17 health benefits of omega-3 fatty acids that are supported by
science.
1. Omega-3s Can Fight Depression and Anxiety
Depression is one of the most common mental disorders in the world.
What's more, when people with depression or anxiety start taking omega-3
supplements, their symptoms get better (6, 7, 8).
There are three types of omega-3 fatty acids: ALA, EPA and DHA. Of the
three, EPA appears to be the best at fighting depression (9).
When you don't get enough DHA, vision problems may arise (12, 13).
DHA accounts for 40% of the polyunsaturated fatty acids in the brain, and
60% in the retina of the eye (12, 16).
Higher intelligence.
Better communication and social skills.
Less behavioral problems.
Decreased risk of developmental delay.
Decreased risk of ADHD, autism and cerebral palsy.
Since then, omega-3 fatty acids have been shown to have numerous
benefits for heart health (24).
These include:
For some people, omega-3s can also lower LDL (the "bad") cholesterol.
However, the evidence is mixed and some studies actually find increases in
LDL (39, 40).
Several studies have found that children with ADHD have lower blood levels
of omega-3 fatty acids, compared to their healthy peers (44, 45).
What's more, numerous studies have found that omega-3 supplements can
actually reduce the symptoms of ADHD.
Omega-3s help improve inattention and the ability to complete tasks. They
also decrease hyperactivity, impulsiveness, restlessness and aggression
(46, 47, 48, 49).
It includes central obesity (belly fat), high blood pressure, insulin resistance,
high triglycerides and low HDL levels.
Omega-3 fatty acids can reduce insulin resistance and inflammation, and
improve heart disease risk factors in people with metabolic syndrome
(52, 53, 54).
Studies have consistently shown a link between higher omega-3 intake and
reduced inflammation (8, 60, 61).
Type 1 diabetes is one prime example. In this disease, the immune system
attacks the insulin-producing cells in the pancreas.
Omega-3s can help fight some of these diseases, and may be especially
important during early life.
Studies show that getting enough omega-3s during your first year of life is
linked to a reduced risk of many autoimmune diseases, including type 1
diabetes, autoimmune diabetes in adults and multiple sclerosis (62, 63, 64).
Omega-3s have also been shown to help treat lupus, rheumatoid arthritis,
ulcerative colitis, Crohn's disease and psoriasis (65, 66, 67, 68).
BOTTOM LINE:Omega-3 fatty acids can help fight several autoimmune
diseases, including type 1 diabetes, rheumatoid arthritis, ulcerative colitis,
Crohn's disease and psoriasis.
AD V ER T IS E M E N T
Studies have shown that omega-3 supplements can reduce the frequency
of mood swings and relapses in people with both schizophrenia and bipolar
disorder (69, 70, 71).
BOTTOM LINE:People with mental disorders often have low blood levels of
omega-3 fats. Improving omega-3 status seems to improve symptoms.
Additionally, one study found that people who eat fatty fish tend to have
more gray matter in the brain. This is brain tissue that processes
information, memories and emotions (76).
Interestingly, studies have shown that people who consume the most
omega-3s have up to a 55% lower risk of colon cancer (77, 78). Additionally,
omega-3 consumption has been linked to a reduced risk of prostate cancer
in men and breast cancer in women. However, not all studies agree on this
(79, 80, 81).
What's more, asthma rates have been increasing over the past few decades
(82).
BOTTOM LINE:Omega-3 fatty acids have been shown to reduce liver fat in
people with non-alcoholic fatty liver disease.
BOTTOM LINE:Omega-3s can improve bone strength and joint health. This
may lead to a reduced risk of osteoporosis and arthritis.
AD V ER T IS E M E N T
However, studies have repeatedly shown that women who consume the
most omega-3s have milder menstrual pain (91, 92).
One study even found that an omega-3 supplement was more effective
than ibuprofen in treating severe pain during menstruation (93).
BOTTOM LINE:Omega-3 fatty acids can reduce menstrual pain. One study
even found that an omega-3 supplement was more effective than
ibuprofen, an anti-inflammatory drug.
Low levels of omega-3 fatty acids are associated with sleep problems in
children and obstructive sleep apnea in adults (98, 99).
Low levels of DHA have also been linked to lower levels of the hormone
melatonin, which helps you fall asleep (100).
Studies in both children and adults have shown that supplementing with
omega-3 increases the length and quality of sleep (98, 100).
A healthy cell membrane results in soft, moist, supple and wrinkle-free skin.
EPA also benefits the skin in several ways, including (101, 102):
Getting them from whole foods, such as eating fatty fish 2 times per week,
is the best way to ensure optimal omega-3 intake.
However, if you don't eat a lot of fatty fish, then you may want to consider
taking an omega-3 supplement.
For people who are lacking in omega-3, this is a cheap and highly effective
way to improve health.
You can find more info about omega-3 fatty acids on this page: Omega-3
Fatty Acids The Ultimate Beginner's Guide.
http://www.healthline.com/nutrition/17-health-benefits-of-omega-3#section19
New Study: Can Fish Oil Pills Really Improve Your Memory?
by Shawn Radcliffe
LAST MONTH, FISH oil pills were nixed for heart health, but a new study reinforces the
benefits of the omega-3 fatty acids found in these pills for improving your memory. And
here's what's new about this reasearch, which was published in PLoS ONE: it looked at
the benefits of fish oil pills for young adults, whose brains are still developing.
In the study, a group of 18- to 25-year-olds took fish oil pills every day for six months,
then researchers tested their memory with a simple recall game. The scientists found
that the study subjects boosted their working memory up to 23 percent, and while
they couldnt rule out that the participants' performance simply improved with practice,
the results do match what other studies have found in older adults. That is: omega-3
fatty acids may improve memory and other mental abilities.
Now, the fish oil pills used in the study contained high levels of omega-3 fatty acids
(2000 mg a day), so you may not get the same results from eating foods like fish, which
are rich in the nutrient. So what's the best advice for you and your diet?
Trending Articles
Powered By
Your body cant make omega-3 fatty acids on its own, so you should still eat plenty of
foods high in these essential nutrients.
The American Heart Association recommends eating two servings a week of omega-3
rich fatty fish, like salmon, herring, sardines, and albacore tuna. This is primarily for
heart health, but your brain will also reap the benefits.
Vegetarians and vegans can get omega-3 fatty acids from flaxseeds, walnuts, and other
foods. These contain a differentbut still healthykind of omega-3 fatty acids.
If you are considering higher doses of omega-3 fatty acids, such as those found in fish
oil pills, talk to your doctor first. He or she can help determine how much you're already
getting from food and come up with a dose that's right for you.
Top Stories
http://www.mensfitness.com/life/new-study-can-fish-oil-pills-really-improve-your-memory
Just like the rest of us, the brain changes with age and the decrease in cognitive
function is usually very gradual. Most typically we may struggle to think of a word,
remember a name or tell the same story to a loved one repeatedly. People may forget
appointments or lose their train of thought in conversation or when reading a book
or watching a film. Compliance with prescribed medication may be a problem due to
forgetfulness, resulting in poor management of disease.
There is increasing evidence that what we eat can help reduce these familiar signs of
forgetfulness, although there are no guarantees. For example, it seems that higher
intakes of certain omega 3 fatty acids can be beneficial for the ageing brain. One
study providing 65 healthy adults aged 50 to 75 years with 2.2 grams of omega-3
fatty acids daily over 26 weeks found significant improvements in grey matter
volume and neuro-psychological tests compared with the placebo.
Paid content
Yet we don't eat as much omega 3 as we could. According to the UK National Diet
and Nutrition Survey the mean consumption of oily fish in all age groups is well
below the recommended one portion (140g) weekly.
Other findings published in the Journal of Alzheimers Disease found that 2.2
grams/day of omega-3 fatty acids taken over a period of 26 weeks significantly
improved the recall of object locations when taken over 26 weeks.
The importance of omega-3 fatty acids is also reflected in cognitive tests. One
randomised control trial of 485 healthy adults aged 55 or older found that those who
900mg a day of the omega 3 DHA (docosahexaenoic acid) significantly improved
immediate and delayed verbal recognition memory scores after 24 weeks. Another
found that taking 3g of omega 3 fish oil daily for five weeks led to significant
improvements in working memory.
Of course the best way to get omega 3 is through food. Oily fish is an obvious source
so include mackerel, salmon, tuna, sardines and herring at least twice a
week. Vegans and vegetarians can find omega 3 in walnuts, purslane, kelp and chia
seeds.
If none of these appeals then you may be pleased to learn that new omega 3 chicken
is now available in Waitrose. Raised in Northern Ireland, the chicken is enriched by
feeding the birds on a diet containing an algae - the family of aquatic plants that
includes kelp and seaweed - naturally rich in omega 3. They say that taste and
appearance of the chicken is the same as birds reared on a conventional diet.
http://www.telegraph.co.uk/beauty/body/omega-3--can-help-brain-ageing-in-the-over-50s-and-
now-waitrose/
Omega-3 sering disebut sebagai bahan super yang kaya dengan manfaat.
Begitu banyak perusahaan obat dan suplemen di pasaran yang
mengklaim bahwa produk-produknya mengandung omega-3, kemudian dijual
dengan harga mahal. Apakah nutrisi ini benar-benar bermanfaat?
Asam lemak omega-3 terdiri dari tiga jenis zat. Minyak ikan mengandung asam
dokosaheksaenoat (DHA) dan asam eikosapentanoik (EPA), serta beberapa
kacang-kacangan, biji-bijian, dan tanaman mengandung asam alfa-linolenik (ALA)
yang diproses tubuh menjadi asam lemak omega-3. Selain didapat dari bahan alami,
omega-3 juga banyak ditawarkan dalam bentuk suplemen.
Menguak Fakta Manfaat Omega-3
Bahan makanan dan suplemen yang mengandung Omega-3 sering dipercaya
menjadi sumber yang membantu melawan gangguan kesehatan, seperti penyakit
jantung, mencegah demensia, serta berperan penting dalam perkembangan janin.
Namun beberapa penelitian yang menyimpulkan hal di atas sering tidak dijalankan
dengan mekanisme yang tepat. Misalnya jumlah sampel yang tidak memenuhi syarat
dan waktu pengamatan yang terlalu singkat. Berikut ini adalah beberapa klaim beserta
faktanya.
Selain sebagian klaim yang ternyata belum terbukti kuat, konsumsi omega-3 ternyata
juga mengundang risiko sebagai berikut.
Konsumsi omega-3 dalam kadar tinggi dapat meningkatkan risiko terjangkit stroke hemoragik
(pembuluh darah pecah di dalam otak).
Suplemen omega-3 berisiko mengandung merkuri atau vitamin A dalam kadar yang justru
meracuni tubuh. Selain itu suplemen ini juga berisiko menyebabkan gangguan pencernaan.
Ikan yang mengandung omega-3 juga sebaiknya tidak dikonsumsi berlebihan karena risiko
kandungan merkuri di dalamnya. Disarankan untuk mengonsumsi tidak lebih dari 4 porsi ikan
per minggu, terutama oleh bayi, anak, ibu hamil serta menyusui.
Secara umum, omega-3 memang memiliki sejumlah manfaat yang menyehatkan tubuh.
Namun tidak semua khasiat yang sering dipublikasikan benar adanya. Satu hal yang pasti,
memilih mengonsumsi omega-3 dari bahan makanan alami dengan kadar yang tidak
berlebihan lebih baik dibandingkan mendapatkannya dari suplemen.
http://www.alodokter.com/manfaat-omega-3-mitos-atau-fakta
Minyak ikan sering kali menjadi salah satu bahan utama suplemen. Apa
sebenarnya kandungan dan khasiat bahan makanan pendukung kesehatan ini?
Minyak ikan dapat diperoleh dengan mengonsumsi ikan secara langsung ataupun dalam
bentuk suplemen. Minyak ikan menjadi spesial karena mengandung omega-3, asam
lemak esensial yang diperlukan untuk kesehatan, tapi tidak diproduksi secara alami
oleh tubuh. Terdapat dua jenis asam lemak omega-3 yang terkandung di dalam minyak
ikan, disebut docosahexaenoic acid (DHA) dan eicosapentaenoic
acid (EPA). Tuna, salmon, sarden, dan makarel adalah contoh-contoh ikan yang kaya
dengan kandungan asam lemak omega-3. Dalam tiap 100 gram dari ikan-ikan ini
mengandung kurang lebih 1 gram asam lemak omega-3.
Apa Saja Manfaatnya?
Penelitian menemukan bahwa minyak ikan kemungkinan efektif untuk menangani beberapa hal
berikut:
Meningkatkan risiko perdarahan bila mengonsumsi lebih dari 3 gram minyak ikan per hari.
Pada pasien dengan transplantasi jantung, asam lemak omega-3 dapat mempengaruhi detak
jantung.
Beberapa ikan seperti makarel dan tuna albacore berisiko mengandung racun merkuri meski
belum tentu terkandung juga dalam minyak ikan.
Terlalu banyak mengonsumsi minyak ikan dapat meningkatkan risiko stroke.
Minyak ikan dalam dosis tinggi dapat menurunkan kualitas sistem kekebalan tubuh sehingga
menyebabkan tubuh mudah terserang infeksi. Kondisi ini lebih berisiko terjadi pada pasien
yang menjalani transplantasi organ dan lansia.
Dapat menyebabkan nyeri ulu hati, mual, ruam, mimisan, dan tinja cair.
Minyak ikan kemungkinan aman bagi sebagian besar orang, termasuk wanita hamil dan
menyusui, terutama jika dikonsumsi dalam dosis rendah. Namun mengingat kondisi dan
riwayat kesehatan tiap orang berbeda-beda, maka sebaiknya konsultasikan konsumsi minyak
ikan terlebih dahulu kepada dokter untuk menghindari risiko yang tidak diinginkan.
Selain itu, minyak ikan disarankan untuk dikonsumsi dalam bentuk aslinya
dibandingkan dalam bentuk suplemen. Nutrisi dalam suplemen sebanyak apa pun tidak
sebanding dengan kandungan nutrisi dalam daging ikan secara langsung yang
mengandung asam lemak omega-3. Jika Anda tidak mengonsumsi ikan ataupun
makanan laut, Anda dapat memperoleh omega-3 dari minyak kanola, biji chia, dan
minyak kedelai.
http://www.alodokter.com/manfaat-minyak-ikan-dalam-mengurangi-risiko-penyakit