Τα ωμέγα-3 λιπαρά οξέα έχουν ευεργετικές ιδιότητες για την καρδιαγγειακή υγεία και την υγεία του εγκεφάλου.Μεγάλοι οργανισμοί όπως ο Ευρωπαϊκός Οργανισμός για την Ασφάλεια των Τροφίμων και η Αμερικανική Εταιρεία Καρδιολογίας συνιστούν για το γενικό πληθυσμό τη λήψη 250-500mg ωμέγα-3 ημερησίως.
Η Ευρωπαϊκή Καρδιολογική Εταιρεία συνιστά τη λήψη 1000mg ιχθυελαίων την ημέρα για όσους κάνουν διατροφή φτωχή σε ψάρια.
Ως συμπλήρωμα διατροφής, το ιχθυέλαιο στις διάφορες μορφές του λαμβάνεται συνήθως σε ποσότητες 500–3000mg ημερησίως, με τη δόση συχνά να διαιρείται στη διάρκεια της ημέρας.
Εκτός από τα λιπαρά ψάρια, όπως ο σολομός, οι σαρδέλες, η ρέγκα και το σκουμπρί, δείτε ποιες άλλες τροφές αποτελούν καλές πηγές ωμέγα -3 λιπαρών οξέων.
Omega-3: The Good Fat
While excessive fatty food intake can
elevate cholesterol and triglyceride levels, not all fats are unhealthy.
Omega-3 fatty acids may have significant benefits in lowering the risk
of heart disease, the nation’s top killer. They may also protect against
depression, dementia, cancer, and arthritis. Omega-3 fatty acids are
found in higher amounts in salmon, walnuts, and spinach.
The Omega-3 Alphabet
There are many forms of omega-3 fatty acids.
The types found in fish, called DHA and EPA, have been studied most
extensively and appear to have the strongest health benefits. Another
form of omega-3 fatty acid is known as ALA is found in vegetable oils,
flaxseed, walnuts, and dark leafy vegetables such as spinach.
How Omega-3 Fights Disease
It is felt that omega-3 fatty acids help
fight disease by reducing inflammation in the blood vessels, joints, and
elsewhere. High doses of omega-3 fatty acids also lower the risk for an
abnormal heart rhythm and reduce unhealthy fats in the bloodstream
known as triglycerides. Moreover, omega-3 fatty acids can slow plaque
buildup inside the blood vessels. We must get omega-3 fatty acids from
foods or supplements since our bodies cannot make them.
Omega-3 and Heart Disease
Prescription doses of omega-3s are used to
protect the heart after heart attack. Studies have shown fewer heart
attacks and fewer heart disease deaths among survivors who boosted their
levels of omega-3s. The American Heart Association recommends 1 gram a
day of EPA plus DHA for people with heart disease. Eating fish is best,
but your doctor might recommend a fish oil capsule.
Omega-3 and Arrhythmias
Omega-3s seem to reduce the risk of
life-threatening arrhythmias or abnormal heart rhythms. Common sources
of omega-3s are fish, walnuts, broccoli, and edamame, green soybeans
steamed and served in the pod.
Omega-3 and Triglycerides
Omega-3s can lower your triglycerides, a
blood fat that’s linked to heart disease. Talk with your doctor before
taking omega-3 supplements, because some types can make your "bad"
cholesterol worse. You can also bring down triglyceride levels with
exercise, by drinking less alcohol, and cutting back on sweets and
refined carbohydrates.
Talk with your doctor before taking omega-3 supplements.
Talk with your doctor before taking omega-3 supplements.
Omega-3 and High Blood Pressure
Omega-3s can lower blood pressure, although
the effect is small. One dietary strategy is to replace red meat with
fish during some meals. But it's best to avoid salty fish, such as
smoked salmon.
For high blood pressure your doctor may suggest regular exercise, medications, and limiting salt.
For high blood pressure your doctor may suggest regular exercise, medications, and limiting salt.
Omega-3 and Stroke
The evidence is mixed on whether omega-3
supplements can help prevent strokes. Nevertheless, omega-3 fatty acids
have been shown to prevent plaque buildup inside blood vessels. Studies
suggest that at high doses, omega-3 supplements might raise the risk of
the less common type of stroke that involves bleeding in the brain.
Omega-3 and Rheumatoid Arthritis
Studies suggest omega-3s can improve joint
symptoms such as pain and stiffness from rheumatoid arthritis.
Additionally, a diet high in omega-3s may also boost the effectiveness
of anti-inflammatory drugs.
Omega-3 and Depression
Omega-3 fatty acids may help to calm mood
disorders and improve the effectiveness of antidepressants. However,
results of studies have been mixed so far. Countries with higher levels
of omega-3s in the typical diet have lower levels of depression,
although more studies are needed.
Omega-3 and ADHD
Studies suggest omega-3 supplements may
improve the symptoms of attention deficit hyperactivity disorder (ADHD).
The evidence isn't conclusive and a dietary supplement can't offer a
cure-all for ADHD. Nevertheless, omega-3s may provide some added
benefits to traditional treatment. We do know omega-3 fatty acids are
important in brain development and function.
Omega-3 and Dementia
There is preliminary evidence to suggest
that omega-3s may protect against dementia and improve mental function.
In one study, older people with a diet high in omega-3 fatty acids had a
lower risk of developing Alzheimer's disease. More research is
necessary to confirm the association.
Omega-3 and Cancer
More research is needed to determine whether
or not omega-3s could help reduce the risk of colon cancer, breast
cancer, and advanced prostate cancer. The American Cancer Society
recommends a diet that includes fish, but the organization does not
endorse omega-3 supplements for cancer prevention.
Omega-3 and Children
Parents be wary of promises that omega-3s
have "brain-boosting" powers for children. The Federal Trade Commission
asked supplement companies to stop that claim unless they can prove it
scientifically. The American Academy of Pediatrics does recommend that
kids eat more fish, as long as it's not breaded and fried. Pediatricians
also caution against types of fish that are high in mercury, such as
shark, swordfish, king mackerel, and tilefish.
Omega-3: Catch of the Day
The best source of omega-3 fatty acids is
fish, though different fish have different levels. Top choices are
salmon, mackerel, herring, lake trout, sardines, anchovies, and tuna.
The American Heart Association recommends at least two servings a week
of fish, which is 3.5 ounces of cooked fish or ¾ cup of flaked fish.
Omega-3 and Tuna
Tuna is a staple in many people's pantries
and can be a good source of omega-3 fatty acids. Albacore tuna (often
labeled "white") has more omega-3s than canned light tuna, but it also
has a higher concentration of mercury. Different tuna species have
different levels of omega-3 fatty acids.
Dangers of Contaminated Fish
For most people, mercury in fish is not a
health concern. But it can be a concern during pregnancy and nursing, as
well as in the growing child. The FDA has this advice for pregnant
women, nursing mothers, and young children:
- Limit albacore tuna to 6 ounces/week.
- Limit fish lower in mercury to 12 ounces/week.
- Avoid shark, swordfish, king mackerel, tilefish.
- Remove skin and fat before cooking fish.
Omega-3 Supplements
If you don't care to eat fish, you can use
omega-3 supplements. One gram per day is recommended for people with
heart disease. Ask your doctor before starting, for high doses can
interfere with some medicines or increase the risk of bleeding. Some
people taking fish oil supplements notice a fishy taste and breath. Read
the label, since the amounts of EPA, DHA, or ALA vary greatly.
Omega-3 for Vegetarians
If you don't eat fish or fish oil, you can
get a dose of DHA from algae supplements. Algae that is commercially
produced is generally considered safe, though blue-green algae in the
wild can contain toxins. Vegetarians also can get the ALA version of
omega-3 from foods such as canola oil, flaxseed, walnuts, broccoli, and
spinach. Some foods are fortified with omega-3s.
Avoiding the Omega-3 Hype
It is now common for food products to boast
that they have added omega-3s. But the amount of omega-3s they contain
may be minimal, so check the label. They may contain the ALA form of
omega-3s, which hasn't yet shown the same health benefits as EPA and
DHA. For a regular dosing of omega-3s, taking fish oil supplements may
be more reliable.
Omega 6: The Other Healthy Fat
Another healthy fat is known as omega-6.
Omega-6s may protect against heart disease, especially when eaten in
place of less healthy fats. The American Heart Association recommends
getting up to 10% of your total daily calories from omega-6 fats.
Omega-6 fats are found in vegetable oils and nuts. Most Americans
already get enough omega-6s in their diets, thanks to cooking oils and
salad dressings.
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Source slideshow at OnHealth
Source slideshow at OnHealth
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