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09/19/2007: "Omega-3"
I have posted in the past a little bit about the importance of omega-3s but have not gone into depth. Omega-3 has been getting some good press lately and is looking like a fatty acid that we all need to make sure we are receiving. On September 8, 2006, the U.S. Food and Drug Administration gave "qualified health claim" status to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) omega-3 fatty acids, stating that "supportive but not conclusive research shows that consumption of EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease." There have been several studies supporting this conclusion. A recent study published in the journal, The Lancet, involved 18,000 patients over five years. The conclusion found that those who took the omega-3 supplements showed superior cardiovascular health compared to the control group.
Another recent report showed a connection with omega-3 and mental health. Those supplementing with omega-3s had greatly reduced incidences of depression and other mental health declines. This was the first time that there has been scientific proof that a food source can effect mental health. In another recent study released this year, the largest trial to date with children falling in the poor learning and focus range, parents were asked to rate improvement in children taking supplements of omega-3 and omega-6. After thirty weeks, parental ratings of behavior improved significantly in nine out of fourteen scales. There has also been research showing supplementation caused improvement in Alzheimers patients as well as ADD, ADHD and autistic children.
The best source of EPA and DHA is in cold water oily fish, such as wild salmon, herring, mackerel, anchovies and sardines. Unfortunately, these fish are becoming more and more contaminated with heavy metals, PCBs, and doixins. So as humans historically decrease the amount of cold water oily fish they consume, we find our omega-3 levels decreasing as well. Is this why anti-depressents are so popular? Omega-3s can also be found in foods such as Kiwifruit, flax seed and flax seed oil, and Lingonberries. You may also notice in health food stores that there are chicken eggs available advertising omega-3. Chickens fed a diet of greens and insects produce higher levels of omega-3 fatty acids than chickens fed corn or soybeans.
I take fish oil pills daily. Some manufacturers are able to remove heavy metals and other contaminates from the oil before packaging. And if improved heart function and improved mental health are not enough persuasion for you, the new book out titled, “The Orgasmic Diet”, relies heavily on the consumption of fish oil.