by Ann Major

Created on: December 16, 2010   Last Updated: December 17, 2010

Omega 3 fatty acids belong to the family of good fats, known as MUFAs and PUFAs ( monounsaturated and polyunsaturated fatty acids), important for brain function, normal growth and development.  The family of Omega 3-6-9 fatty acids are considered essential oils because they are needed daily for good health and cannot be manufactured in the body.

Because many Americans tend to eat more protein in the form of red meats high in Omega 6 oils, but lacking in Omega 3, an imbalance is created in their diets.  While Omega 3 reduces inflammation, too much Omega 6 fatty acids promote inflammation. By eating less meat and more Omega 3-rich foods such as fish, whole grains, fresh fruit and vegetables, olive oil and garlic, can alleviate various symptoms of lifestyle diseases.  A deficiency of Omega 3 includes fatigue, poor circulation, heart problems, mood swings, poor memory, and dry skin.

All fish contain Omega 3 fatty acids, but the most concentrated nutrients are found in fatty fish such as mackerel, salmon, herring, lake trout, sardines, halibut and tuna.  The American Heart Association recommends eating fish at least twice a week.  Other sources of Omega 3 can be derived from soybean/tofu, walnuts, flax and pumpkin seeds. 

Brain Health:

While having enough Omega 3 in one's diet improves concentration, it can also reduce symptoms of depression, bipolar disorder, and schizophrenia.  The two forms of Omega 3 oils are called EPA and DHA, where the highest concentration of DHA is found in the brain and cell membranes.

Rates of depression have slowly been rising since 1945, and this has been attributed to high consumption of processed and fast foods which tend to be high in saturated and trans fats, along with a lowered intake of Omega 3 fatty acids.  As well, countries such as Japan and Taiwant have a lower incidence of depression, as their diets are high in fish consumption.

As for Alzheimer's Disease, it is believed Omega 3 oils can protect against an accumulation of a certain protein that has been linked to this disease.

Heart Health:

Omega 3 can lower triglycerides and improve arterial elasticity for people with ischemic heart disease.  A daily intake of Omega 3 helps prevent cardiovascular disease by lubricating the arteries as well as inhibiting excessive platelet formation.  As well, EPA and DHA can decrease the risk of arrhythmias.

High Blood Pressure:

Both the systolic and diastolic readings can be lowered

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