Have you noticed all of the products proclaiming their omega-3 content on grocery-store shelves lately? If the purpose of fortifying foods with omega-3s is Greek to you, you're not alone. Here's a primer on these fats and how they fit into the nutritional picture.
Omega-3s first raised eyebrows a few decades ago when researchers noticed that those with diets rich in cold-water fish and omega-3 fats were less likely to die of heart disease.
Defensive fats
Scientists have since linked these fats to health perks throughout our lives. For pregnant women, omega-3s may protect mothers against post-partum depression and play a role in brain and neurological development in a fetus. They can assist in the prevention and treatment of inflammatory diseases such as rheumatoid arthritis and heart disease, and help maintain cognitive function in the elderly.
These fats defend against heart disease by reducing levels of the artery-clogging blood fat known as triglycerides, and they decrease the risk of blood clots that can lead to a heart attack or stroke.
Studies show ...
Omega-3s are naturally found in both animal and plant foods, but they aren't made up of the same things. The omega-3s known as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are found in cold-water fish such as salmon, herring and mackerel. Alpha-linolenic acid (ALA) is the omega-3 found in plant foods such as flaxseeds, walnuts and canola oil. While DHA and EPA have received nutritional accolades, studies show that the body can convert ALA into DHA, but it's inefficient. You need to consume a lot of the plant type to make small amounts of DHA.
In a review of 13 studies looking at heart health, which included more than 200,000 subjects, each 20 gram (2⁄3 ounce) serving per day increase in fish intake was related to a seven per cent lower risk of dying of heart disease.
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