You have probably heard a lot about healthy omega-3 fats; and you have surely seen eggs marked “rich in Omega-3” in a grocery store. In fact, effects of fats on our health have been among the most widely studied dietary health risk factors.
Decades of research have been devoted to discovering the many health benefits of omega-3. It was noticed that people who follow a Mediterranean-style diet tend to have higher HDL (good) cholesterol levels, which help promote heart health. Inuit Eskimos, who get high amounts of omega-3 fatty acids from eating fatty fish, also tend to have increased HDL cholesterol and decreased triglycerides (fats in the blood). Eating foods rich in omega-3 fatty acids seems to reduce the risk of colorectal cancer. For example, Eskimos, who tend to have a high fat diet, but eat significant amounts of fish rich in omega-3 fatty acids, have a low rate of colorectal cancer
Omega-3 fatty acids rank among the most important essential nutrients. Deficiency of omega-3 can cause serious mental and physical health problems, and may be a significant underlying factor of up to 96,000 premature deaths each year. Low concentrations of omega-3 fatty acids resulted in an increased risk of death in elderly populations from all causes, as well as accelerated cognitive decline.
Special attention should be paid to pregnant women: omega-3 fatty acids deficiencies directly influence the developing fetus, impacting the child’s brain and eye health. If you are pregnant, it is crucial to maintain adequate omega-3 supply because your baby health depends on the omega-3 from your diet.
Unfortunately, most people fail to consume sufficient amounts of omega-3 fats, which makes omega-3 deficiency likely the sixth biggest killer of Americans.
Omega-3 fatty acids have lots of health benefits:
The role of omega-3 fatty acids in cardiovascular disease is well established. Clinical evidence suggests that eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) found in fish oil help reduce risk factors for heart disease, including high cholesterol and high blood pressure. It was found by American medical researchers that men who consumed fish once or more every week had a 50% lower risk of dying from a sudden cardiac event than do men who eat fish less than once a month.
Rich in omega-3 fish and krill oils normalize and regulate your cholesterol level: both oils reduced the enzyme activity that causes the liver to metabolize fat.
as well as normal growth and development. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) that come from the animal sources keep the dopamine levels in your brain high, increase neuronal growth in the frontal cortex of your brain, and increase cerebral circulation.
Some studies suggest that getting omega-3 from fish helps protect against stroke caused by plaque buildup and blood clots in the arteries that lead to the brain. Eating at least 2 servings of fish per week can reduce the risk of stroke by as much as 50%. However, high doses of fish oil and omega-3 fatty acids may increase the risk of bleeding. People who eat more than 3 grams of omega-3 fatty acids per day (equivalent to 3 servings of fish per day) may have higher risk for hemorrhagic stroke, a potentially fatal type of stroke in which an artery in the brain leaks or ruptures.
they prevent or counteracting cardiac arrhythmia.
Fish oil appears to help prevent and treat atherosclerosis (hardening of the arteries) by slowing the development of plaque and blood clots, which can clog arteries.
Sun-Dried Tomatoes contain 5 grams of protein per 100 grams making 10% of daily value.
Spinach contains 3 grams of protein per 100 grams and it is a treasure chest for a lot of other nutrients.
Artichokes contain 3 grams of protein per 100 grams.
This tropical fruit contains 3 grams of protein per 100 grams.
Scientists believe the omega-3 fatty acid DHA is protective against age-related cognitive decline or dementia, including Alzheimer disease.
- http://jama.jamanetwork.com/article.aspx?articleid=185895 (Fish Consumption and Risk of Sudden Cardiac Death)
- http://onlinelibrary.wiley.com/doi/10.1111/j.1439-0396.2011.01135.x/abstract (A krill oil supplemented diet reduces the activities of the mitochondrial tricarboxylate carrier and of the cytosolic lipogenic enzymes in rats)
- http://articles.mercola.com/omega-3.aspx (Your Practical Guide to Omega-3 Benefits and Supplementation)