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What are
omega-3 fats?
These beneficial fats are in the oil naturally found
in fish. The omega-3 fats, EPA and DHA, play different
but equally vital roles in human health. Though research
with omega-3 supplements is promising, most experts
recommend eating more fish rather than taking
supplements.
How do they
work?
EPA - helps make the platelets in blood less sticky
which in turn could help prevent the build-up of plaque
otherwise leading to a heart attack or stroke.
DHA - may help stabilize heart rhythm; potentially
important for people recovering from heart attacks. May
help regulate cell membrane functions involved in
transmitting signals among brain cells.
What are the
potential benefits?
Heart
disease control
In Chicago's Western Electric Study
(over 2,000 men) the risk of death from heart attack was
half the usual rate among those who ate an average of
about 8 ounces of fish (2 servings) a week. Other recent
research suggests that just one serving a week of
"fattier" fish, like salmon or mackerel, could
cut the chance of cardiac arrest by 50% in folks with
weakened hearts.
Rheumatoid
arthritis relief
Some patients taking omega-3
supplements report less joint pain and less morning
stiffness. There does not seem a benefit with the more
common form of arthritis, osteoarthritis. The American
College of Rheumatology recommends eating fish more
often, but is holding judgement on supplements until
more is known about long term safety.
Healthy
brain function
These fats may be helpful in mood and brain
disturbances. For example, recent research at Purdue
University showed that boys with attention deficit
disorder who had lower levels of omega-3 fats in their
brains had more behavior problems. Studies are underway
to see if omega-3 supplements can improve the boys'
behavior. It clearly seems to work for some. The
researchers advise adding more fish into children's
diets until more is known about the long term safety of
supplements.
Colitis fighter
Bowel diseases such as Crohn's disease and ulcerative
colitis lead to pain, weight loss, and tremendous
suffering. Washington University reseachers in St. Louis
saw dramatic improvement with fish oil supplements,
including weight gain, less inflamation, and less need
for medications such as prednisone.
Blood
triglyceride control
Fish oil supplements may be helpful in lowering blood
triglyceride levels in patients with high blood levels.
Cancer fighter
Omega-3s suppress tumor growth in animals. Japanese
women have only a third as much breast cancer as
American women. Heavy use of foods such as fish and soy
in the Japanese diet may be responsible. A recent study
of 25 women showed that supplemental fish oil could
change the ratio of fats in breast tissue.
Precautions?
Hindered
blood clotting
Large doses of fish oil could result in rare strokes
or other bleeding disorders. This is a concern for
anyone taking other blood thinning agents such as
coumarin or aspirin. Consult with your physician or
Wegmans pharmacist if you're taking fish oil supplements
in addition to other drugs.
How
much omega-3s?
Americans now get 700-1,400 milligrams weekly. The
estimate for therapeutic benefits is 3,500 milligrams
weekly. There is no official recommendation for
omega-3s. The estimate is based on amount needed, for
example, to lower triglycerides.
Omega-3s
in Fish
Less than 500 milligrams
| Abalone |
Grouper |
Scallops |
Shrimp |
| Catfish |
Haddock |
Oysters |
Snapper |
| Clams |
Lobster |
Perch |
Sole |
| Cod |
Mahi mahi |
Pike |
Trout (sea) |
| Crab |
Mussels |
Pollock |
Trout (brook) |
| Flounder |
Octopus |
Orange Roughy |
500-900 milligrams
| Halibut-Pacific |
Striped sea bass |
| Rockfish |
Swordfish |
| Salmon (Chum) |
Turbot |
| Smelt |
Tuna-yellowfin |
| Squid |
Whitefish |
More than 1,000 milligrams
| Anchovies |
Sardines |
| Halibut-Atlantic |
Shark |
| Herring |
Trout (Rainbow) |
| Mackerel |
Trout (Brook) |
| Salmon (most) |
Tuna
(Albacore) |
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