Get Fat! Omega-3 Fatty Acids That Is

Mention oils and fats and health-conscious individuals tend to tune out immediately. What they do not realize is that there are good fats and bad fats. Avoiding the intake of oils and fats would actually be harmful - rather than beneficial - to their health.

The Facts About Fish Oil

Essential fatty acids must always be part of our daily diet - without them, we take one step closer to our deaths. Essential fatty acids are divided into two groups: omega-6 EFAs and omega-3 EFAs.

Although there are only very slight differences to distinguish the two families of essential fatty acids from each other, studies have revealed that consuming too much omega-6 EFAs can lead to inflammation, blood clotting and tumor growth. However, the opposite is true for omega-3 EFAs. Omega-6 EFAs are found in vegetable oils while omega-3 EFAs can be found in fish oils among other foods.

Omega-6 vs. Omega-3

Doctors and scientists believe that the imbalanced consumption of omega-3 and omega-6 EFAs is the cause behind increasing cases of various health problems.

As stated before, omega-6 EFAs can be found in vegetable oils. This includes but is not restricted to corn oil and soy oil, both of which contain high amounts of linoleic acid. Omega-3 EFAs on the other hand can be found also in marine plankton and walnut and flaxseed oils. It should be significant to take note that fatty fish and fish oils contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), fatty acids that have been noted to provide many benefits to the human body. In the early 1970's, a study on Greenland Eskimos revealed that one of the main reasons why they rarely suffer from heart problems is due to their high-fat diet (mainly composed of fish).

The two essential fatty acids, EPA and DHA promote cardiovascular health. They are helpful in keeping arteries clean and maintaining heart health.

Additional Benefits of Fish Oil

In addition to being important for promoting a healthy heart and cardiovascular system, EPA and DHA have been shown to provide benefits for brain health and development, regulate various aspects of immune system function and contribute to increased longevity. There are a multitude of health problems in which intake of fish oil has proven to be significantly beneficial.

Better Heart Health

The heart is inarguably one of the most important parts of our body and having an unhealthy heart means having to suffer a rather limited lifespan. Obviously, it's in our best interests to keep our hearts happy and healthy and one way of doing that is eating food that contains fish oil.

A study done in Athens, Greece showed that there was a direct correlation between high fish diet and inflammation of blood vessels. The results showed that those who ate more fish than the others had a lower level of C-reactive protein and interleukin-6, factors that are frequently used to measure the probability of blood vessel inflammation. Even considering the risks related to a high fish diet these benefits remained.

Fish to Become Thin

In Perth, Australia, a study had revealed that fish consumption can be used to mitigate tension in the arteries and obesity. Researchers of the UWA (University of Western Australia) have discovered that a weight-loss diet which includes a regular amount of fish consumption can be quite effective.

Fish Oil to Combat Respiratory Problems

Those who suffer from breathing problems tend to be perceived as unfit and unhealthy. They might be pleased to learn that certain studies have revealed the benefits of fish oil for people who have respiratory problems. Statistics show that approximately 20 to 25 percent of children today suffer from respiratory problems at a certain point in their lives. And specific evidence reveals a regular diet of food with high linoleic acid content as the reason behind it.

As part of a study conducted at the University of Wyoming, a number of children were given a high-fish diet while others continued with their regular diet. Results revealed that the participants who ate more fish were less prone to respiratory problems and were able to breathe more easily as well.

What's the Right Amount of Omega-3?

Nothing is good when consumed or used excessively, but complete avoidance of a particular food type is just as harmful.

Experts suggest that adults should strive for an average daily intake of at least 650 mg of EPA and DHA combined, with at least 220 mg of each.

Adding Omega-3 EFAs to Your Daily Diet

A growing number of consumers recognize the many health benefits that come from daily consumption of omega-3 fatty acids. In addition to eating fish, other sources of EPA and DHA can be found in omega-3 supplements made from purified fish oil.

Two Precautions

Use only fish oil products that have undergone rigorous purification to minimize contaminants. Salmon and some other large cold-water fish that provide high EPA and DHA, may also have high amounts of heavy metals, pesticides, and industrial toxins.

It is important that you not eat too much fried fish. Studies have shown that frying fish can cause it to lose its beneficial fatty acids. Use some other method of preparation, such as baking. The online journal Neurology recently published a new study that indicates higher consumption of fried fish is unhealthy for the heart and cardiovascular system. When you deep fry foods you get oxidized fats, and those are definitely not good for you.