Originally published December 29 2005
Public health advocate discusses the health benefits of omega-3 fatty acids
by Mike Adams, the Health Ranger, NaturalNews Editor
Diet Detective Charles Platkin answers frequently asked questions about omega-3 fatty acids, addressing their health benefits and how to maximize their presence in your diet.
Health claims on food are proliferating, and one that's particularly popular is using omega-3 fatty acids to improve cardiovascular health, in addition to other health benefits.
"You can probably live without eating any omega-3s, but you may not function as well," says Debra Palmer Keenan, a nutrition professor at Rutgers University in New Jersey.
What are omega-3s, and is there a difference between the omega-3s in fish and those in walnuts?
Omega-3 fatty acids are a type of polyunsaturated fat.
There are a few types of omega-3s: EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid) and ALA (alpha linolenic acid).
"They are not the same thing -- we have to stop talking about omega-3s and talk about DHA and EPA and ALA as separate fatty acids," Keenan says.
EPA and DHA come from fish oils.
One of the key health benefits is that they significantly reduce the risk for sudden death caused by cardiac arrhythmias, and decrease all-cause mortality in patients with known coronary heart disease.
� Reduction of the risks of diabetes.
Sources of omega-3s: Soybeans and soybean oil, canola oil, walnuts and flaxseeds and their oils are rich sources of ALA.
The FDA advises not to eat shark, swordfish, king mackerel or tilefish because of mercury.
Some research has shown positive outcomes for omega-3 fish supplements over a placebo.
Plus, "So far, fish-oil supplements have lacked contaminants such as mercury and PCBs," says Dr. Tod Cooperman, ConsumerLab.
� If you have documented heart disease, eat at least one daily meal that includes a fatty fish, or take a daily fish-oil supplement (0.9 gram a day of EPA).
The heart association also recommends: "People who have elevated triglycerides may need 2 to 4 grams of EPA and DHA per day provided as a supplement."
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