Eat for Health: Omega 3 & Fish

By Brandie Umar - Executive Director of Content | March 29th, 2011

Increasing the amount of omega 3 fats in your diet can lower the risk of heart disease, help reduce inflammation caused by arthritis, regulate hormones, improve your IQ and can even reduce the risk of breast and prostate cancers.

Omega 3 is an essential fatty acid. Omega 3 is not produced by the body and everyone should ensure their diet includes omega 3 rich foods to reap the benefits.

There are many benefits to consuming omega 3 as part of a balanced diet:

Reduced risk of age related eye problems such as cataracts
Improved cardiovascular (heart) health
Improved memory and IQ skills
Reduces the symptoms of mental illness
Improves allergies

>Reduced risk of arthritis

May help prevent breast cancer and prostate cancer

Scientists believe that omega 3 acids protect against cellular aging by protecting the caps, or telomeres, that prevent cells from degenerating.

Telomeres protect DNA within cells. As the caps for cells shorten, the DNA becomes damaged. According to a study published in the Journal of the American Medical Association, omega 3 acids slow the speed with which the caps shorten. By keeping the cells intact for longer, the DNA remains protected and the cells themselves remain healthy.

Scientists believe this is why omega 3 is effective at preventing heart problems.

Omega 3 is found in many foods, including walnuts and kidney beans however to see the greatest benefits, a diet rich in oily fish will provide the largest quantity of omega 3. Oily fish such as mackerel and sardines are the best source of omega 3 to include in your diet.

Nutritionists recommend eating oily fish twice a week to see the health benefits of the fish oil. If you dislike the taste of fish, omega 3 can be found in many multivitamins but for the most benefit, try fish oil capsules.

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Eat for Health: Omega 3 & Fish

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