Posted By:Dr. Beth Browne, MD
Posted On:February, 09th 2009
Category: Weight Loss
Omega - 3, An Essential Fatty Acid What is Omega-3 and why is it important? Omega-3 is an "essential" fatty acid because the human body can not produce it and thus it must be consumed in food we eat. It is a vital component of cell membranes throughout the body. It is also required to make neurotransmitters, the chemicals that brain cells use to communicate. A deficiency of Omega-3 can be associated with infertility, inability to heal wounds and fight infection, and reduced growth rates in children. Recent studies have also shown that increased consumption of Omega-3 can reduce inflammation in the cells and increase blood vessel dilation. This means it can be beneficial for people suffering with cardiovascular disease, diabetes, high cholesterol and depression. The American Heart Association recommends about 1 gram of Omega-3 (DHA and EPA) a day. People with elevated triglycerides can benefit from up to 3 grams a day. Anyone taking more than 3 grams a day should be monitored by a physician because of the theoretical increase risk of bleeding. You can get Omega-3 from your diet and/or supplements. A good start is changing your cooking oil to olive oil or canola oil, both high in omega-3. Fish such as salmon, albacore tuna and sardines are are good fish options. Green leafy vegetables and walnuts are also a good source. Flax seed and flax seed oil are also an option for those people who want to avoid the fish products. When choosing a fish oil/omega-3 supplement, it is wise to choose those that contain the lowest levels of PCB's, mercury and dioxins. To find out more about fish oil supplements, and suppliers who have been certified by the United States Pharmacopeia (USP), go to www.usp.org/USPVerified/dietarySupplements.