Omega-3 Benefits for Health

Omega-3 fatty acids, renowned for their myriad health benefits, are particularly celebrated for their positive impact on cardiovascular health. Studies have consistently shown that regular consumption of omega-3s can reduce the risk of heart disease by lowering triglyceride levels, decreasing blood pressure, and reducing inflammation in the arteries.

Moreover, omega-3s exhibit promising potential in bolstering brain health. Docosahexaenoic acid (DHA), a type of omega-3, plays a crucial role in brain function and development, with research suggesting that adequate DHA intake may help protect against cognitive decline and enhance memory and learning abilities.

The conversion of alpha-linolenic acid (ALA) to DHA in the liver is pivotal in maintaining optimal DHA levels in the body. However, this conversion process varies among individuals, leading to differences in DHA levels.

Fish consumption stands as a primary source of DHA due to its direct availability in marine sources. The link between fish intake and blood DHA levels underscores the importance of incorporating fish into one's diet for optimal omega-3 intake.

Beyond fish, plant-based sources offer viable alternatives rich in healthy oils. Chia seeds, flaxseed, avocados, and macadamia nuts are notable examples, providing ALA, which can be converted to DHA to support brain and cardiovascular health.

Furthermore, the oils found in fatty fish play a crucial role in safeguarding the nervous system, contributing to its integrity and functionality. These oils help maintain the myelin sheath, a protective covering of nerve fibers essential for efficient nerve signal transmission, thus promoting overall nervous system health.

In conclusion, embracing a diet rich in omega-3s from both marine and plant-based sources is paramount for promoting cardiovascular health, supporting brain function, and preserving nervous system integrity.
Omega-3 Benefits for Health

Fatty fish

Fatty fish contain between 5 to 20-30% fat. Since they are mainly captured from the wild, they are of different ages and from different environment, so possibly consuming different diets, therefore have a variable composition.

 Farmed salmon is fatty, whereas wild salmon in general contains less fat, in part because wild salmon have a limited food intake on their journey from the open sea to the rivers for spawning.

In fatty fish the fat is contained in the muscle-fillet, while in lean fish the fat is located primarily in the liver.

Salmon

Fatty fish are rich source of protein, niacin, vitamin B6, iodine and selenium. They are a source of iron, zinc, thiamine, and riboflavin and an extremely rich source of vitamin B12.

Fatty fish contain high levels of unsaturated fatty acids which are susceptible to attack by atmospheric oxygen leading to rancidity. Hence, fatty fish such as sardines always have a shorter storage life than lean fish. Fatty fish offers potential health benefits from omega-3 fatty acids.
Fatty fish

Omega-3 fatty acids in fish

There are a lot of benefits relating fish oil to human health, especially from omega 3 fatty acids content in fish oil.

Fish that containing omega-3 fatty acids include salmon, lake trout, tuna and herring. Omega-3 also present in vegetables oils, however these acids are less effective in relation to human health. This makes fish, especially marine fish become one of the richest sources of these vitally important fatty acids.

Researches in animals have found that omega-3 fatty acids found in fish may suppress cancer formation of hinder the progression of cancer.

Omega-3 fatty acids also may reduce the risk of coronary heart disease by reducing blood pressure cholesterol, and triglycerides in the blood.

Unlike saturated fat in dairy products and meats, the fatty acids in fish have been shown in epidemiological studies to be beneficial to health. The strongest evidence for the important of omega-3 fatty acids is reduction in risk of sudden death from cardiac arrest.

Not all fish are equal in omega-3 fatty acid content. Cold water fish contain more omega-3 fatty acids than leaner, warm water fish.

Fish do not make the omega-3 fatty acids they have themselves. Rather they obtain these fatty acids from the algae that the feed on.

Omega-3 fatty acids in fish