The health benefits of omega-3
A decade or so ago very few of us had ever heard of omega-3. Nowadays, you’d have to be living in a cave not to know that it is a fatty acid, mostly found in oily fish, that is important for good health.
It seems that just about every week there’s a report from scientists somewhere in the world singing the praises of omega-3. It’s said to help treat a variety of conditions from heart disease to brain functioning.
Evidence that suggests it can help children to concentrate better in class recently prompted a school here in New Zealand to see what happened if a group of pupils took omega-3 supplements.
The teachers at Wellsford School, north of Auckland, reported that pupils who took the supplements showed a definite improvement in writing tests, compared with a group who didn’t take omega-3s.
This informal study is very small and has only just begun – the children will also be tested on other subjects. But it will be interesting to see the results, and hear if parents notice any changes in their kids. It’s not just children who can benefit from omega-3. It can help people of all ages and it’s believed to be especially good for heart health.
So why do we need omega-3? Studies show that omega-3 may, to varying degrees, help people who have the following conditions:
- Heart disease
People who regularly eat fish are less likely to die from heart disease, according to studies. And people who’ve already had heart attacks can lower their odds of having another one and dying from it if they eat fish or take supplements. The fact that omega-3 helps to reduce inflammation in the body may be one reason why it protects against heart disease, along with its ability to prevent blood clots.
- High blood pressure
omega-3 may help reduce high blood pressure. Having high blood pressure increases your chance of having a heart attack or stroke.
- High triglyceride levels
Triglycerides are a type of fat found in the blood and are converted from calories in the food you eat. If you eat more calories than you burn off, you can end up with high levels of triglycerides, which are thought to play a part in hardening your arteries and increasing your risk of heart disease. According to the American Heart Foundation, omega-3 can help to lower the levels of triglycerides.
- Rheumatoid arthritis
Sufferers of this crippling disease reported that when they took omega-3 supplements, their joints were less tender and they weren’t as stiff in the mornings. omega-3’s ability to ease inflammation in the body may have something to do with this.
- Brain function
Numerous studies have shown that fish oils help your brain to work better. They may improve memory, concentration, problem-solving processes and ability to absorb and understand information. Children who had high levels of omega-3 in their blood were less likely to have learning difficulties, according to some research, while middle-aged people who took omega-3 supplements had fewer problems with memory lapses.
- Alzheimer’s disease
oany studies have been carried out into the effect omega-3 has on Alzheimer’s disease. Results vary, but a Californian trial that took place last year found that eating a diet rich in omega-3 may help to slow down or even prevent the onset of Alzheimer’s.
- oental illness
People with schizophrenia have been found to be more likely to have low levels of omega-3 in their blood. Research suggests that when schizophrenia sufferers are put on regular fish oil supplements, their symptoms may improve. Scientists are also looking into whether omega-3 can help overcome depression and anxiety disorders.
- Loss of eyesight
omega-3 may help prevent an eye disorder called age-related macular degeneration which can cause vision problems.
- Pregnancy health
omega-3 is important for a healthy pregnancy. It’s also needed for the development of the baby’s brain. Eating a diet rich in omega-3 or taking supplements when you’re pregnant may help to avoid having a baby with a low birth weight. Some trials suggest it may help prevent pre-eclampsia, a dangerous condition which may cause complications or even fatality.
**Where does omega-3 come from?
**There are three different types of omega-3 fatty acids. The first, known as ALA, comes from vegetable sources such as flaxseed oil, soybean oil and canola oil. other sources include leafy green vegetables, dairy products and walnuts.
The other two types, DHA and EPA, come from oily fish including salmon, mackerel, tuna, sardines and herring, and it’s these two types that are considered to be most effective.
**How much do we need?
**Ideally, we should all be eating at least two servings of oily fish each week to get enough omega-3. As far as supplements go, 500mg to 3000mg a day should be suitable for most adults, depending on their health. Taking more than 3000mg (3g) a day may cause bleeding in some people.
If you have congestive heart failure, angina, diabetes, a seafood allergy, a bleeding disorder or are taking blood-thinning medication, you should talk to your doctor first.
What else can omega-3 do? Initial evidence also suggests that omega-3 may be able to help with the following conditions (although more research is needed):
Painful periods
osteoporosis
Inflammatory bowel disease such as ulcerative colitis and Crohn’s disease
ADHD
Behavioural problems in children
Varicose veins and other blood circulation problems
Parkinson’s disease
Skin conditions like psoriasis and dermatitis
Some cancers, including colon and prostate
