Health Benefits of Omega-3 Fatty Acids

All fats are not essentially bad. There are fats which are good for your heart and yet there are others which can cause the heart to stop.

Omega-3 Fatty Acids are essential for the well being of the body and there are certain food sources which are rich in them.

They help in reducing certain fatal health risks and should be incorporated in everyday diet. These fats cannot be synthesized by the body and have to be obtained externally.

The three most nutrition enhancing fatty acids are the eicosapentaenoic acid (EPA), Docesahexaenoic acid (DHA) and Alphalinolenic acid (ALA).

The American Heart Organization recommends the intake of 0.5 to 1 gm of DHA and EPA every day. The National Institute of Health recommends consumption of at least 2% of daily calorie intake from omega-3 rich foods, based on a 2000 calorie daily diet stipulation.

Food rich in EPA and DHA

Fatty ocean water fish is the ideal source of omega-3 fats. The ones to be included in everyday diet are as follows:

• Albacore tuna
• Salmon
• Escolar
• Mackarel
• Atlantic Herring
• Sword fish
• Trout

Food rich in ALA

• Oilseeds like flaxseeds and hempseeds
• Nuts like walnuts, almonds, soynuts
• Soy beans and soybean oil
• Olive oil
• Canola and sunflower oil
• Fortified green vegetables
• Eggs
• Kidney beans, pinto beans
• Wheat germ

The following are the health conditions in which the special benefits are perceived from a diet rich in omega-3 food.

Hypertension – It is known to unclog arteries and control blood pressure problems.

Cholesterol problems – It is known to reduce bad cholesterol (LDL) and triglycerides and increases good cholesterol (HDL).

Burns – It is known for its palliative qualities and helps burn wounds heal faster and reduces inflammation.

Heart diseases - It prevents plaque buildup and blood clots in the arteries and prevents strokes and heart attacks.

Cancer – Particularly in colorectal cancer, breast cancer and prostrate cancer, omega-3 rich food can delay the onset of these and prevent them.

Arthritis – It is known to improve bone and joint health by increasing the levels of calcium in the body and strengthening the bones and joints.