An Ocean of Benefits

We all know omega-3's are good for our hearts, but there is more and more emerging research that goes beyond heart health. I just put together a peice on the subject for work and thought I would share the findings with you. This information was pulled from my March 2011 issue of Today's Dietitian.

Omega-3 Background

· Polyunsaturated fatty acids · Obtained from a variety of foods: cold-water oily fish, flaxseeds, walnuts, and canola oil · Nutritionally important types: o Alpha-linolenic acid (ALA) § The shortest chain, derived from plant sources (flaxseed, walnuts, soybean and canola oil, and some leafy vegetables) § Believed to be beneficial for heart health, but to a lesser degree than EPA and DHA § Requires a conversion to EPA and DHA by the body o Eicosapentaenoic acid (EPA) § Derived from marine algae and from fish that have consumed these algae o Docosahexaenoic acid (DHA) § Derived from marine algae and from fish that have consumed these algae · All types are considered ESSENTIAL because they cannot be synthesized by the body and must be obtained from dietary sources “The American Heart Association steadfastly promotes the importance of omega-3 fatty acid intake to decrease the risk of cardiac arrhythmias, decrease serum triglyceride levels, delay the progression of atherosclerosis, modestly reduce blood pressure, and overall benefit the heart.” The AHA recommends: · Healthy individuals eat a variety of oily fish (tuna, salmon, sardines) at least twice per week · Include plant sources rich in ALA · Evidence from research suggests that EPA+DHA supplementation ranging from 0.5-1.8 grams/day {500 mg-1800 mg} (as fatty fish or supplements) significantly reduces subsequent cardiac and all-cause mortality

Emerging Research

Pregnancy: · DHA plays a significant role in fetal neurodevelopment

Childhood Allergy: · A high omega-6 to omega-3 ratio (typical of the Western Diet) may be a precursor to increased risk of childhood allergy · EPA and DHA may play a role in modulating immune cell function and the body’s inflammatory response · Prenatal fish oil intake has been shown to increase the DHA concentration in the mother’s breast milk as well as significantly increase levels of immunoglobulin (Ig) A, a critical immune antibody · A lower incidence of food allergy has been observed in the first year of life among infants whose mothers consumed a fish oil supplement during their pregnancy and for three to four months of lactation · A positive correlation has been observed between high levels of DHA in breast milk and decreased allergic disease in children at 18 months · Reduced episodes and duration of upper respiratory infection and diarrhea have been noted among 9-12 year old healthy children consuming fish oil-supplemented milk · Swedish researchers found that omega-3 supplementation may decrease the risk of food allergy and IgE-associated eczema during the first year of life in infants with a family history of allergy · A study published in the Archives of Disease in Childhood found that while familial history of eczema is the strongest risk factor for the condition, introducing fish to a child’s diet before 9 months of age has a protective effect against it · Research also shows that infants fed formulas supplemented with DHA (similar to levels found in human milk) had a lower incidence and delayed onset of upper respiratory infection, common allergic diseases, wheezing, and asthma

Enhanced Cognitive Function: · Large epidemiological studies have suggested that DHA consumption may prevent or delay cognitive decline · Animal studies have shown that oral DHA may reduce Alzheimer-like brain alterations · Adequate DHA may also help people with mood disorders (i.e. depression) · A study published in 2010 in Alzheimer’s and Dementia concluded that supplementing 900 mg/day of DHA over a 24 week period improved learning and memory function and that DHA is a beneficial supplement that supports cognitive function with aging Omega-3 supplementation has also been shown to reduce liver disease in babies Further research is always needed.

No one quite understands what it means it be deficient in DHA. Researchers are taking a hard look at nutrition-based interventions to alleviate conditions such as liver disease, childhood allergy, and Alzheimer’s disease. Most scientists believe the benefits of omega-3 supplementation far outweigh the possibility that it doesn’t help.

Interesting.

I've been gone, but our giveaway is still going on.

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