Difference between revisions of "Omega-3 fatty acids"
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==The benefits of Omega 3 fatty acids are== | ==The benefits of Omega 3 fatty acids are== | ||
Consumption of omega 3 fatty acids that can be found in oily fishes and cod liver oil have been studied and proven to pose great benefits on the human body. According to studies, consuming a diet high in omega 3 fatty acids causes significant improvement in severely depressed persons, even better than what anti-depressants may give. | Consumption of omega 3 fatty acids that can be found in oily fishes and cod liver oil have been studied and proven to pose great benefits on the human body. According to studies, consuming a diet high in omega 3 fatty acids causes significant improvement in severely depressed persons, even better than what anti-depressants may give. | ||
| + | See also : [[flaxseed]]<br> | ||
| + | When it comes to increasing your omega-3 fatty acids intake, don't worry about bringing your calculator to the kitchen. All you have to do is to focus on bringing more omega 3 rich foods into your diet.Eating fish and seafood such as salmon, halibut, tuna and scallops a few times a week is an easy way to increase your omega-3 intake. Plus you'll get all of the other nutritional benefits that these foods have to offer.As noted, walnuts and flaxseeds can be important contributors to an omega-3 rich diet. To increase your intake of these foods, adding this nut-seed combination to salads, baked potatoes or granola is just one of the many ways to easily incorporate these foods into your meal plan. Additionally, if you grind nut butters at home, they could also be used in the above ratio as a nut-seed blend. (Although it is somewhat difficult to clean, a standard coffee bean grinder usually does fairly well as a nut-seed grinder than can produce a very creamy buttery blend.) If you like your nuts roasted, do so gently - in a 160-170 degree oven for 15-20 minutes - to preserve the omega-3 fats.In addition, incorporating more beans, winter squash, and extra virgin olive oil to your meal plan is easy. | ||
| + | <table border=1 cellspacing=0 cellpadding=2> | ||
| + | <tr><th>Food</th><th>Serving</th><th>omega-3 fatty acids</th><th>% DV</th><th>Density</th><th>Quality</th></tr> | ||
| + | <tr><td>Flax seeds</td><td>0.25 cups</td><td>7.0 g</td><td>156.4</td><td>17.6</td><td>Excellent</td></tr> | ||
| + | <tr><td>Walnuts C</td><td>0.25 cup</td><td>2.3 g</td><td>50.4</td><td>6.3</td><td>Very good</td></tr> | ||
| + | <tr><td>Chinook salmon, baked/broiled</td><td>4.0 oz-wt</td><td>2.1 g</td><td>46.4</td><td>3.6</td><td>Very good</td></tr> | ||
| + | <tr><td>Scallops, baked/broiled</td><td>4.0 oz-wt</td><td>1.1 g</td><td>24.4</td><td>3.3</td><td>Good</td></tr> | ||
| + | <tr><td>Soybeans, cooked </td><td>1 cup</td><td>1.0 g</td><td>22.9</td><td>1.6</td><td>Good</td></tr> | ||
| + | <tr><td> Halibut, baked/broiled</td><td>4.0 oz-wt</td><td>0.6 g</td><td>13.8</td><td>1.8</td><td>Good</td></tr> | ||
| + | <tr><td>Shrimp, steamed, boiled</td><td>4.0 oz-wt</td><td>0.4 g</td><td>8.2</td><td>1.5</td><td>Good</td></tr> | ||
| + | <tr><td>Snapper, baked</td><td>4.0 oz-wt</td><td>0.4 g</td><td>8.0</td><td>1.1</td><td>Good</td></tr> | ||
| + | <tr><td>Tofu, raw</td><td>4.0 oz-wt</td><td>0.4 g</td><td>8.0</td><td>1.9</td><td>Good</td></tr> | ||
| + | <tr><td>Winter squash</td><td>1 cup</td><td>0.3 g</td><td>7.6</td><td>1.9</td><td>Good</td></tr> | ||
| + | <tr><td>Tuna, yellowfin</td><td>4.0 oz-wt</td><td>0.3 g</td><td>7.3</td><td>0.9</td><td>-</td></tr> | ||
| + | <tr><td>Cod, baked</td><td>4.0 oz-wt</td><td>0.3 g</td><td>7.1</td><td>1.2</td><td>-</td></tr> | ||
| + | <tr><td>Kidney beans</td><td>1 cup</td><td>0.3 g</td><td>6.7</td><td>0.6</td><td>-</td></tr> | ||
| + | </table> | ||
| + | Reference : He K, Lio K, Daviglus ML et al. Intakes of long-chain n-3 polyunsaturated fatty acids and fish in relation to measurements of subclinical atherosclerosis. Am J Clin Nutr 2008 Vol. 88(4):1111-1118. | ||
| + | ==Special Precautions of Omega-3== | ||
| + | ==The benefits of Omega-3 are== | ||
| + | *Omega-3 is not only good for the heart but also for the skin? But to put it plainly it does makes sense since the heart is the pumping center of the body, so if the heart is healthy, the other organs would simply be healthy as well. If the heart is pumping healthy blood surely, it provides healthy blood all throughout the body. It has been believed that Omega-3 prevents the drying of the skin and even helps solve your problem of [[eczema]] and [[psoriasis]]. Omega-3 are healthy fats that can be found in the foods that you eat such as fish (salmon, anchovies) and nuts (spinach and walnuts, preferably unsalted), aside from the supplements you can buy at the pharmacy. This will help keep your skin supple and prevent you from having wrinkles. | ||
| + | * Scientists have discovered that when cancer cells are subjected to omega-3, cancer cell apoptosis (self-destruction) increases. Omega-3 also inhibits an anti-inflammatory enzyme that advances breast cancer, and activates two genes—BRCA1 and BRC2 (breast cancer genes 1 and 2)—that help prevent cancer development. | ||
[[Category:Treatments]] | [[Category:Treatments]] | ||
[[Category:Food Therapy]] | [[Category:Food Therapy]] | ||
Revision as of 02:29, 4 August 2012
See also :
Contents
Special Precautions of Omega 3 fatty acids
- Omega-3 fatty acids can interfere with the blood's ability to clot, thus increasing the risk of hemorrhagic strokes. By inhibiting clotting ability, it can also raise the risk for internal bleeding. Supplements should not be taken by anyone on anti-coagulant medication, anyone who has a bleeding disorder, or anyone with uncontrolled high blood pressure, a condition that already places them at greater risk for a stroke. Fish oils also should be discontinued two weeks before having surgery and one week after, to prevent complications from the blood's decreased ability to clot.
- Omega-3 acids are fats, and like all fats they contain large amounts of calories. Following some of the recommended dosage guidelines would add 200 calories a day to a person's diet. People taking supplements rich in omega-3 fatty acids may need to change their diet to ensure they don't include too much fat, which could also cause health problems.
The benefits of Omega 3 fatty acids are
Consumption of omega 3 fatty acids that can be found in oily fishes and cod liver oil have been studied and proven to pose great benefits on the human body. According to studies, consuming a diet high in omega 3 fatty acids causes significant improvement in severely depressed persons, even better than what anti-depressants may give.
See also : flaxseed
When it comes to increasing your omega-3 fatty acids intake, don't worry about bringing your calculator to the kitchen. All you have to do is to focus on bringing more omega 3 rich foods into your diet.Eating fish and seafood such as salmon, halibut, tuna and scallops a few times a week is an easy way to increase your omega-3 intake. Plus you'll get all of the other nutritional benefits that these foods have to offer.As noted, walnuts and flaxseeds can be important contributors to an omega-3 rich diet. To increase your intake of these foods, adding this nut-seed combination to salads, baked potatoes or granola is just one of the many ways to easily incorporate these foods into your meal plan. Additionally, if you grind nut butters at home, they could also be used in the above ratio as a nut-seed blend. (Although it is somewhat difficult to clean, a standard coffee bean grinder usually does fairly well as a nut-seed grinder than can produce a very creamy buttery blend.) If you like your nuts roasted, do so gently - in a 160-170 degree oven for 15-20 minutes - to preserve the omega-3 fats.In addition, incorporating more beans, winter squash, and extra virgin olive oil to your meal plan is easy.
| Food | Serving | omega-3 fatty acids | % DV | Density | Quality |
|---|---|---|---|---|---|
| Flax seeds | 0.25 cups | 7.0 g | 156.4 | 17.6 | Excellent |
| Walnuts C | 0.25 cup | 2.3 g | 50.4 | 6.3 | Very good |
| Chinook salmon, baked/broiled | 4.0 oz-wt | 2.1 g | 46.4 | 3.6 | Very good |
| Scallops, baked/broiled | 4.0 oz-wt | 1.1 g | 24.4 | 3.3 | Good |
| Soybeans, cooked | 1 cup | 1.0 g | 22.9 | 1.6 | Good |
| Halibut, baked/broiled | 4.0 oz-wt | 0.6 g | 13.8 | 1.8 | Good |
| Shrimp, steamed, boiled | 4.0 oz-wt | 0.4 g | 8.2 | 1.5 | Good |
| Snapper, baked | 4.0 oz-wt | 0.4 g | 8.0 | 1.1 | Good |
| Tofu, raw | 4.0 oz-wt | 0.4 g | 8.0 | 1.9 | Good |
| Winter squash | 1 cup | 0.3 g | 7.6 | 1.9 | Good |
| Tuna, yellowfin | 4.0 oz-wt | 0.3 g | 7.3 | 0.9 | - |
| Cod, baked | 4.0 oz-wt | 0.3 g | 7.1 | 1.2 | - |
| Kidney beans | 1 cup | 0.3 g | 6.7 | 0.6 | - |
Reference : He K, Lio K, Daviglus ML et al. Intakes of long-chain n-3 polyunsaturated fatty acids and fish in relation to measurements of subclinical atherosclerosis. Am J Clin Nutr 2008 Vol. 88(4):1111-1118.
Special Precautions of Omega-3
The benefits of Omega-3 are
- Omega-3 is not only good for the heart but also for the skin? But to put it plainly it does makes sense since the heart is the pumping center of the body, so if the heart is healthy, the other organs would simply be healthy as well. If the heart is pumping healthy blood surely, it provides healthy blood all throughout the body. It has been believed that Omega-3 prevents the drying of the skin and even helps solve your problem of eczema and psoriasis. Omega-3 are healthy fats that can be found in the foods that you eat such as fish (salmon, anchovies) and nuts (spinach and walnuts, preferably unsalted), aside from the supplements you can buy at the pharmacy. This will help keep your skin supple and prevent you from having wrinkles.
- Scientists have discovered that when cancer cells are subjected to omega-3, cancer cell apoptosis (self-destruction) increases. Omega-3 also inhibits an anti-inflammatory enzyme that advances breast cancer, and activates two genes—BRCA1 and BRC2 (breast cancer genes 1 and 2)—that help prevent cancer development.
