One of the latest buzzwords in nutrition is a class of ingredients
called Omega-3 fatty acids, which is believed to have benefits in
various health conditions, from heart disease to depression. “Omega-3
fatty acids are polyunsaturated fats, which are not manufactured by the
body and must be obtained from external dietary supplements. Deficiency
of these acids can lead to symptoms like extreme tiredness (fatigue),
poor memory, dry skin, heart problems, mood swings, depression and poor
blood circulation. Oily fish is a prominent source of Omega-3 fatty
acids,” says Dr Viveka, nutritionist, Apollo Hospitals. How can
including these acids in your diet help you? Read on.
For the heart: A recent study by researchers at University
of Maryland Medical Center, Baltimore, found that of more than 11,000
people with heart disease, the daily consumption of about one gram of
fish oil reduced cardiovascular mortality by 30 per cent and sudden
cardiac death by 45 per cent. “Omega-3 fatty acids improve blood
circulation. They also lower the lipid levels in the blood. Heart
attacks happen when blood clots block or stem the blood flow. Naturally
oily fish like mackerel, sardines and salmon, which contain Omega-3
fatty acids, help prevent blood clotting and protect against heart
disease,” says Dr A. K. Bali, consultant, internal medicine, Moolchand
Hospital. The American Diabetes Association and the American Heart
Association also advocate eating fatty fish as a safe and effective way
for heart patients to obtain the benefits of Omega-3s.
Hypertension and cholesterol: A diet rich in Omega-3 fatty
acids leads to high levels of HDL, the good cholesterol. And, according
to the University of Maryland study, fish oil supplements have also
been shown to reduce LDL, the bad cholesterol. “Omega 3 acids also
boost the effectiveness of statins, drugs widely prescribed to lower
blood LDL cholesterol levels,” says Dr Viveka. Three best Omega-3 food
sources for patients with high blood pressure and cholesterol are
cold-water fish, grass-fed (not grain-fed) meat, eggs and flax oil.
Diabetes: Dietician Smita Vasan cites a small but recent
study by researchers at University of Virginia that underlined how
Omega-3 fatty acids help control diabetes. “They studied 44 patients
who had early signs of diabetes—impaired glucose tolerance and excess
weight. The patients were asked to eat fewer foods high in saturated
fats and more traditional foods, especially fish and marine animals.
“After four years, not a single person had advanced to Type2 diabetes,
in spite of not losing weight,” she says. “This promising study, if
confirmed in a larger number of subjects, would stand out as a major
breakthrough in treating diabetes”. The Omega-3 fatty acids in fish oil
can help lower triglycerides and diabetics may, therefore, benefit from
eating such foods.. Studies suggest that overweight people who follow a
weight loss programme (that includes exercise) tend to achieve better
control over their blood sugar and cholesterol levels when fish rich in
Omega-3 fatty acids is a staple in their low-fat diet.
Arthritis and osteoporosis: It has been found that Omega-3
fatty acid supplements reduce tenderness in joints, decrease morning
stiffness and allow for a reduction in the amount of medication needed
for people with rheumatoid arthritis. According to the Baltimore study,
women over 65, with osteoporosis, if given Omega-3-rich diet like
cold-water fish- mackerel, herring, tuna, salmon, anchovies, bluefish
and mullet experience significantly less bone loss.
Depression: People who do not get enough Omega-3 fatty acids
in their diet may be at an increased risk for depression. According to
the study, people with depression who ate a healthy diet consisting of
fatty fish two to three times per week for five years experienced a
significant reduction in feelings of depression and hostility. “Foods
like walnuts, flaxseed, soy and canola oil may give you a high,” adds
Dr Bali.
A note of caution—be careful about the mercury present in fish and consult a
nutritionist before taking food supplements.
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