What You Should Know About the Amazing Properties of Omega-3

It is, indeed, amazing what omega-3 can do for your health. Yet, strangely, it wasn't until the 1970's that scientists

discovered how helpful it could be. It all began with a study of the Greenland Eskimos; scientists noticed that they had very little heart disease, and were almost free of arthritis. How was this possible? They ate a diet that was full of fat, and fat wasn't good for you. Most of this fat, however, came from fish, and it was soon discovered that it was the fish that was giving them so much protection from heart disease. The key was the fatty acid within the fish: omega-3.

Omega-3 and another fatty acid, omega-6, are known as polyunsaturated fats. They are referred to as essential fatty acids (EFA's) because the body needs them but it can't produce them on its own. As a result, they have to come from our diet, and their main source is fish. Both omega-3 and omega-6 are needed, but they are needed for different reasons. Omega-6 plays an important role in our cell membranes; omega-3 is also important in membranes and it also plays a critical role in relation to the heart and brain, and it is important in helping ward off several diseases. The problem is that, although omega-6 is plentiful in the American diet, omega-3 is not. The ideal ratio between the two (omega-6 to omega-3) is 3:1, but in the typical American diet it is usually close to 20:1.

EPA, DHA, and ALA

There are three main types of omega-3 referred to as EPA (eicosapentaenoic acid), DHA (decosahexaenoic acid) and ALA (alpha linolenic acid). EPA and DHA are both important throughout the body, but EPA is particularly important for the proper functioning of the heart, and much of our DHA is used by the brain. EPA and DHA are found mainly in cold water fish: salmon, tuna, sardines, mackerel, and trout. ALA is important because it converts to EPA and DHA in the body. The only problem is that the conversion is usually inefficient. This is particularly true for older people, but even in young, healthy people only about twenty percent of ALA is converted. ALA is contained in flaxseed, flaxseed oil, walnuts, walnut oil, and dark leafy vegetables.

Importance in Cell Membranes

Approximately two-thirds of your body is made up of water. In your body it is compartmentized into little "packets." These packets are bound by membranes that consist largely of fatty acids. In humans there are three types of packets separated in this way: our basic body cells, the nucleus of these cells, and the tiny factories within the cells that generate our energy, called mitochondria. Their membranes play a critical role within our body, and they are largely made up of omega-3 and omega-6 along with some cholesterol. Many solutions pass through these membranes (both inward and outward) including insulin and other hormones. If there is a shortage of omega-3 in the body, the cells will have problems controlling the substances that enter and leave them. And since these substances are essential in optimizing your metabolism, regulating oxygen utilization and producing energy efficiently from glucose, omega-3 is obviously a critical component of the body.

Other Things That Omega-3 Helps

In addition to the above, omega-3 also helps the body in several other ways. I'll list them, then talk about some of them. They are:

• It helps decrease atherosclerosis and decrease heart disease.

• It helps decrease strokes.

• It assists brain function.

• It helps memory loss, and decreases dementia,

• It helps alleviate depression

• It reduces inflammation and the pain associated with arthritis.

• It shows some benefit in relieving diabetes.

• It is good for your skin

• It helps maximize the efficiency of your immune system.

Benefits to the Heart

It is the heart, no doubt, that benefits most from omega-3, or more exactly, from EPA. Thousands of studies around the world have shown the benefits of EPA. It helps reverse atherosclerosis, lowers triglycerides, decreases angina, and it helps maintain the elasticity of arterial walls. It also thins blood and keeps it from clotting, and it helps reduce blood pressure. Studies have also shown that it helps stabilize heart beats by reducing irregular beats.

It also reduces the rate of heart attacks. In addition, EPA has been shown to be capable of salvaging the smooth muscle cells of the heart from past heart attacks.

Benefits to the Brain

A considerable amount of the DHA in your body is used by the brain. It normally contains about 20 grams of DHA, which helps in the production of serotonin. Low DHA levels create less serotonin, which can lead to depression. Low levels of DHA have also been linked to memory loss and Alzheimer's disease. In a recent study, Alzheimer's patients that were given omega-3 supplements showed a significant increase in the quality of their life.

Nerve cells in the brain (neurons) are particularly rich in omega-3. Indeed, studies show that they contain five times as much as the red blood cells in the body.

Studies of depression show that patients almost always have low levels of omega-3, or a high ratio of omega-6 to omega-3 in their blood.

Inflammation and Arthritis

Besides a low incidence of heart disease, it was noticed early on that Eskimos also rarely suffered from arthritis. Studies soon showed that omega-3 inhibited inflammation; omega-6, on the other hand, appeared to promote it. And since it is well-known that chronic inflammation is at the heart of many diseases, including arthritis, the pain and stiffness associated with arthritis can be reduced by using omega-3.

Chronic inflammation has also been linked to clogged arteries, some types of cancer, MS, lupus, emphysema, and several other diseases, so it is important to stop it, and omega-3 is one of the best safe guards.

Best Sources of Omega-3

Cold water fish is one of the best sources of omega-3. This includes salmon, sardines, tuna, lake trout, mackerel, and herring. It is also present in smaller amounts in leafy green vegetables. ALA is present in flaxseed and flaxseed oil, walnuts and pumpkin seeds.

You should eat fish at least twice a week to get the proper amount, and you should take a fish supplement daily. Also watch your ratio of omega-6 to omega-3; keep it as close to 3:1 as possible. This means you should avoid large numbers of omega-6 foods. Finally, you should try to avoid fish high in mercury or other contaminants, as much as possible.