Where to get omega 3 fatty acids

A deficiency of omega-3s can cause rough, scaly skin and a red, swollen, itchy rash. Omega-3 deficiency is very rare in the United States. Scientists are studying omega-3s to understand how they affect health. People who eat fish and other seafood have a lower risk of several chronic diseases. But it is not clear whether these health benefits come from simply eating these foods or from the omega-3s in these foods. Here are some examples of what the research has shown. Cardiovascular disease Many studies show that eating fatty fish and other types of seafood as part of a healthy eating pattern helps keep your heart healthy and helps protect you from some heart problems.

The American Heart Association AHA recommends eating one to two servings of seafood per week to reduce your risk of some heart problems, especially if you consume the seafood in place of less healthy foods. For people with heart disease, the AHA recommends consuming about 1 g per day EPA plus DHA, preferably from oily fish, but supplements are an option under the guidance of a healthcare provider.

The AHA does not recommend omega-3 supplements for people who do not have a high risk of cardiovascular disease. Examples are salmon, herring, sardines, and trout. Breast milk contains DHA. Most commercial infant formulas also contain DHA. Cancer prevention Some studies suggest that people who get more omega-3s from foods and dietary supplements may have a lower risk of breast cancer and perhaps colorectal cancer.

But a large clinical trial found that omega-3 supplements did not reduce the overall risk of cancer, or the risk of breast, prostate, or colorectal cancers. Other clinical trials in progress will help clarify whether omega-3s affect cancer risk. More study of the effects of omega-3s on the brain is needed.

Studies suggest that people who get higher amounts of omega-3s from the foods they eat may have a lower risk of developing AMD.

But once someone has AMD, taking omega-3 supplements does not keep the disease from getting worse or slow down vision loss. Some studies show that getting more omega-3s from foods or supplements—mainly EPA and DHA—helps relieve symptoms of dry eye disease. But a large, recent study found that the symptoms of people with dry eye disease who took fish oil supplements of 2, mg EPA plus 1, mg DHA daily for 1 year did not improve any more than those who took a placebo a dummy pill. More research on the effects of omega-3s on dry eye disease is needed.

Rheumatoid arthritis RA RA causes chronic pain, swelling, stiffness, and loss of function in the joints. Some clinical trials have shown that taking omega-3 supplements may help manage RA when taken together with standard RA medications and other treatments.

Researchers are taking a hard look at a different sort of balance, this one between possible effects of marine and plant omega-3 fats on prostate cancer. However, this effect is inconsistent. Given the wide-ranging importance and benefits of marine omega-3 fatty acids, it is important to eat fish or other seafood one to two times per week, particularly fatty dark meat fish that are richer in EPA and DHA.

This is especially important for women who are pregnant or hoping to become pregnant and nursing mothers. From the third trimester until the second year of life, a developing child needs a steady supply of DHA to form the brain and other parts of the nervous system.

Many women shy away from eating fish because of concerns that mercury and other possible contaminants might harm their babies, 9 yet the evidence for harm from lack of omega-3 fats is far more consistent, and a balance of benefit vs. To learn more about the controversy over contaminants in fatty fish, read Fish: Friend or Foe.

Women who are or may become pregnant, nursing mothers, and young children should avoid these high-mercury species of fish, but can eat up to 12 ounces two average meals a week of a variety of fish and shellfish that are lower in mercury. Women who are or may become pregnant, nursing mothers, and young children should limit albacore tuna to one serving per week.

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Effects of eicosapentaenoic acid on major coronary events in hypercholesterolaemic patients JELIS : a randomised open-label, blinded endpoint analysis. Willett WC. The role of dietary n-6 fatty acids in the prevention of cardiovascular disease.

Interplay between different polyunsaturated fatty acids and risk of coronary heart disease in men. Dietary intake of n-3 and n-6 fatty acids and the risk of prostate cancer. Read more Nutrition Facts for Flax Seeds.

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