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Fish omega 3,vegetarian diet for athletes recipes,healthy diet food pyramid - Reviews

An intake of omega-3 fatty acids comparable to those of people living in Japan may be linked to protection against artery calcification and heart disease, according to new research. Along with other health benefits, omega-3s play a crucial role in brain support and heart health. I learned that according to the Harvard School of Public Health, Omega-3 fatty acids are essential to human life and play a vital role in human fetal development, specifically the brain and eyes. The Environmental Defense Fund (EDF) considered the standards of several government agencies (in the states and internationally) to find out how safe fish oils supplements are.
Fatty acids found in fish oils can help protect against heart attacks should be taken daily by everyone, according to doctors who say there is now "compelling" evidence of their benefits.
In a detailed review of research, some going back 30 years, the team also found that the Omega 3 acids could reduce the chance of patients with heart problems dying.
The Food Standards Agency advises that oily fish like mackerel, tuna and herring are the best source of the "good" fatty acids, although they can also be obtained from diet or from fish oil supplements and some other foods. I find myself wishing for simpler times when we could eat a fish sandwich after a summer day on Lake Erie with nary a thought to the contaminants in our bodies. It seems it is more ecologically responsible and healthfully beneficial to consume a fish oil capsule rather than consume many of the species of fish on theВ Eco Best and Worst List. The EDF put together a list of 75 companies to help consumers make informed choices before purchasing fish oil supplements.
There's a large body of evidence that omega-3 fatty acids, especially those in oily fish, can support heart health. They recommend that healthy people should try to take 500 mg of omega 3 fish oil a day, while those with heart disease or heart failure should aim to include at least 800 to 1,000 mg in their daily diet."This isn't just hype - we now have tremendous and compelling evidence from very large studies, some dating back 20 and 30 years, that demonstrate the protective benefits of omega-3 fish oil in multiple aspects of preventive cardiology," said Dr Carl Lavie, from the Ochsner Medical Centre in New Orleans, who led the review. Right now, the safest option to get the fatty acids and not the toxins such as mercury, dioxins, PCBs is to take Omega-3 fish oil capsules. These methods of molecular distillation and steam deodorization utilize extreme pressure and temperature to separate the fish oils from the pollutants listed above. There are also compelling studies suggesting omega-3 fatty acids may help with other conditions, such as rheumatoid arthritis and possibly osteoporosis. Some producers of fish oil capsules will then go one step further and purify their fish oils so they willВ ultimatelyВ fit the most stringent standard of safety.
Mercury will always be in the back of my mind when I plan a meal that includes seafood, but at least I know that can get the benefit of the Omega-3s minus the toxins. Flaxseed oil, walnuts, pistachios and green leafy veg, like spinach, also contain omega-3 fatty acids, but the benefits of each source can differ significantly.
EPA (eicosopentanoic acid) and DHA (docosohexanoic acid) are the most helpful omega-3 fats.
EPA and DHA, found mainly in oily fish, fish oil and as supplements, have been studied most extensively and appear to have the strongest health benefits. Experts recommend eating two portions of fish a week, including one oily fish dish, to help maintain healthy blood pressure and blood lipids.
In rheumatoid arthritis, oily fish and fish oil supplements can help reduce joint stiffness and pain. If you've had a heart attack, there's evidence that eating more oily fish (or taking supplements that contain omega-3 fatty acids) can reduce your risk of dying from a heart attack.


Omega-3 and heart rhythmResearch suggests that omega-3s may have a beneficial effect on heart rate and rhythm variability reducing the risk of some forms of life-threatening arrhythmias or abnormal heart rhythms. This effect is strongest for fish oil supplements, with lesser effect from non-fish omega-3 sources such as walnuts, broccoli and soyabeans. Omega-3 and triglyceridesTriglycerides is another name given to fats travelling in the bloodstream.
According to several studies, omega-3s in fish oil can cut triglyceride levels in the blood by between 20% and 50%. Talk with your GP before taking omega-3 supplements as some types can make so-called "bad" cholesterol worse.
Omega-3 and hypertensionAccording to several clinical studies, omega-3s can help lower blood pressure - although the effect is modest. Aim for two portions of fish a week with one of these oily fish, and try replacing red meat with fish for some meals.
Avoid salty fish, such as kippers, pilchards or smoked salmon, which can increase high blood pressure in susceptible individuals. Omega-3s are known to stabilise plaque build-up inside blood vessel walls, helping protect against stroke caused by clots or a blocked artery. It's been suggested that high doses of omega-3 supplements might increase the risk of a less common cause of stroke caused by internal bleeding, but in reality this risk is almost negligible.
Omega-3 and rheumatoid arthritisSome people with inflammatory diseases, like rheumatoid arthritis, report that omega-3s help ease their condition.
Fish oil supplements have been shown to increase the effectiveness of rheumatoid arthritis drugs. However, the amount of omega-3 needed to have an effect is difficult to achieve through diet alone, and can only be matched with supplements prescribed by your GP or hospital doctor. Omega-3 and depressionCultures that have a diet with high levels of omega-3s have lower levels of depression, according to research studies. Fish oil also seems to boost the effects of antidepressants and may reduce the depressive symptoms of bipolar disorder and depression associated with menopause. However, there are many reasons why people develop depression, which may or may not benefit from fish oil supplements. Omega-3 and ADHDA few studies suggest fish oil may reduce the symptoms of attention deficit hyperactivity disorder (ADHD) in school-age children, as well as improve their cognitive function. It is known that omega-3 fatty acids are important in brain development and function, so omega-3s may provide some added benefits to traditional treatment but more research is needed in this area. Omega-3 and dementiaPopulation evidence suggests that an omega-3 rich diet may help protect against Alzheimer's disease and dementia.
This is based on observational studies that suggest increasing the intake of omega-3s could protect against age-related decline in cognitive brain function. However, study results from fish oil supplement trials show improvement in some aspects of cognitive function, but that results are not always positive, and more research is needed.
Omega-3 and cancerIt's possible that omega-3s may help reduce the risk of bowel cancer, breast cancer and pancreatic cancer, according to evidence from population studies.
However, there is currently mixed evidence for the role of fish oils in prostate cancer, and more research is needed before omega-3s are endorsed for cancer prevention.


Omega-3 and childrenChildren need fat for energy, growth and body development and clearly choosing the "good" kind in oily fish is preferable to saturated fat in meat, for example. Oily fish is a source of DHA, one of the omega-3 fats essential for brain development, but beware claims about omega-3s boosting brain power in kids. A review by the British Nutrition Foundation says there are some studies that support the benefit of fish consumption for brain development but the results are inconsistent. Also be wary about your choice of fish as some, such as shark or swordfish, contain contaminants like mercury and are not recommended for young children.
The Department of Health recommends eating at least two portions of fish (140 g each) per week, of which one should be oily.
This refers to fin fish, but shellfish like prawns, crab, mussels and squid also provide a smaller amount of omega-3 fats.
Omega-3 and tunaA common favourite, tinned tuna, is a healthy meat-free alternative choice of sandwich filling, but omega-3 fats are much lower than in the fresh version. Risks of contaminated fishWe're recommended to try to eat two portions of fish each week, one of which should be oily. Smaller fish, caught when young (such as pilchards, mackerel, whitebait) naturally contain smaller amounts of toxins such as mercury. If you're trying for a baby, or are already pregnant, you should avoid shark, swordfish and marlin, and aim for no more than two oily fish portions weekly. Omega-3 supplementsIt's most beneficial to get omega-3 from your diet but if you don't like fish, you should ask your GP about taking omega-3 supplements. However, the British Medical Journal says it seems unlikely that supplements of fish oil would be harmful, although some people say they don't like the taste or smell and experience heartburn with fish oil supplements. Omega-3 for vegetariansVegetarians who avoid fish or fish oil, can get a dose of beneficial DHA from algae supplements.
Vegetarians can also get the plant version of healthy omega-3 fats from flaxseed and rapeseed oil, walnuts, soya and soya foods.
The omega-3 bandwagonA lot of foods boast omega-3 as an ingredient and make claims about its health benefits. They may also contain the ALA form of omega-3, which has yet to be shown to have the same health benefits as the EPA and DHA forms.
Omega-6: The other healthy fatOmega-6, or linoleic acid (LA), is another "healthy" polyunsaturated fat that plays an important role in maintaining cells in the body. Like omega-3, research suggests omega-6 may protect against heart disease, especially when eaten in place of less healthy fats.
However, while many people in the UK are deficient in omega-3s, they already get more than enough omega-6 in their diet.



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