Fish oil contain Omega 3

The health benefits of fish oil, which is rich in omega 3s, have been known for decades. Rachael Hannan explains why they play such a crucial role in maintaining a healthy lifestyle.

For over 60 years the health benefits of fish oil have been known. During World War II and the subsequent rationing, children were given fish oil to supplement their meagre diet. Yet a flawed study coupled with the inevitable national press coverage in March 2006 raised doubts over the benefits of this vital supplement.

The study published in the British Medical Journal (BMJ ) was a ’systematic review’ or ‘meta-analysis’ of fifteen randomised trials of omega 3s (also known as essential fatty acids). Of the fifteen trials, nine had indicated that there were positive benefits from taking omega 3s, five concluded there was no difference, and one trial suggested a very slight negative effect.

On closer inspection, it becomes evident that the ‘negative’ study was actually an analysis of a fortified margarine spread which did not even contain fish oils (rich in EPA’s and DHA’s) but a plant-based source of essential fatty acids (called alpha-linolenic acid (ALA)) instead. Even the actual author of the so-called ‘negative study’ has publicly gone on record to question how the authors of the article published in the BMJ could use that particular study to demonstrate a negative effect of omega 3s.

The over all message from health professionals such as Patrick Holford and health bodies such as the British Heart Foundation is that omega 3s are beneficial to health. They and many others are still recommending people eat two portions of oily fish a week and take a good quality supplement.

Read on to discover why you should be taking omega 3s, or click here to read more about the flawed study published in the BMJ.

What are Oily Fish?

Oily fish include sardines, mackerel, anchovies, trout, herring, pilchards, salmon (choose wild over farmed where possible) and fresh tuna (canned does not contain omega 3s because most of the fish oil is lost during the canning process.)

Why Supplement?

In an ideal world, we would be getting all the vital nutrients we need from our diets - but as we are all too well aware, this is rarely the case. What’s more, because the world’s oceans are polluted, oily fish contain high levels of mercury, dioxins and PCBs (polychlorinated biphenyls). PCBs affect the development of the foetus which is why the government-run Food Standards Agency (FSA) recommends two portions of oily fish a week for girls and women who are pregnant or wish to be pregnant in the future. Men and boys however, can eat up to four portions of oily fish a week. Even so, few of us actually eat the recommended quantity of oily fish a week, which is why it is wise to supplement.

Choosing a Supplement

Supplements are not created equal, and it will come as no surprise to hear that you get what you pay for. It is important to choose supplements made by a reputable company, so that the fish oil will have been purified to remove any unwanted toxins and also purchased from renewable fish stocks. Fish oil supplement prices can range from £1.99 to £29.99 for the same quantity of fish oil so it is important to ensure that the one you buy will deliver what you want. One reputable company who aims to produce a product that exceeds The Council for Responsible Nutrition standards in quality and purity and who donated fish oil for the Durham School Trials (see below) is Equazen, and you can learn more about them at www.equazen.com

Health Benefits of Omega 3s

Scientists are only just beginning to understand the importance of omega 3s, but research to date suggests they have numerous health benefits. In 2005, a study at Brigham and Women’s Hospital in Boston revealed that omega-3s actually convert into compounds that are 10,000 times more potent than the original fatty acids themselves, and it is these that are essential to a number of bodily functions.

Heart Health

Omega 3s reduce cholesterol, high blood pressure and can help reverse atherosclerosis. Research into the Eskimo diet first suggested that a high intake of omega-3 fish oil could benefit the heart health because, in spite of very high levels of dietary fat, the incidence of heart disease in the Eskimo population was up to 10% less than the level the researchers thought it should be. This research has been reinforced by further studies carried out in Japan. As a nation, the Japanese also have a low incidence of heart disease and a high intake of oily fish in their typical diet.

Research has shown that eating oily fish protects the heart by lowering triglycerides (blood fats caused by cholesterol); they lower high blood pressure; slow the growth of the fatty build up in the arteries (atherosclerosis); and have an anti-inflammatory action on this fatty build up, making the blood vessel walls less likely to rupture. In addition to this, they also reduce clotting in the blood, and help prevent abnormal rhythms of the heart.

Joint, Bone & Muscle Health

Omega 3s help reduce joint inflammation so can ease the pain of arthritis, rheumatoid arthritis and osteoarthritis. In 1998 a study from Cardiff University suggested that omega 3s relieve inflammatory symptoms by switching off aggrecanases and other collagen-degrading enzymes that break down joint cartilage. They also play an important role in building and maintaining muscle so become even more essential as we age.

Immune System

Omega 3s boost the immune system and decrease infection because they are rich in anti-fungal, anti-yeast and anti-microbial properties.
Hair, Nails & Skin

A symptom of omega 3 deficiency is dry flaky skin and brittle nails. Omega 3s can help improve the skin, reduce acne, eczema and psoriasis.

Pregnancy

Omega 3s are essential during pregnancy because they are vital for the development of the retinas, nervous system and brain of the foetus. The brain is actually made of 60% fat - 30% of which is made from essential fatty acids. However, the body is unable to make it’s own essential fatty acids so they have to be obtained from the mother.

The results of the Avon Longitudinal Study of Parents and Children, carried out by Bristol University, was published in January 2006 and illustrates just how important omega 3s are to foetal development. After looking at 9000 mothers and their children over a period of fifteen years, they found that those who had the lowest intake of the essential fatty acid during pregnancy, had children with a verbal IQ six points lower than the average. They also found children with mothers who had eaten less omega 3s during pregnancy had a higher incidence of behavioural problems.

Brain Function

Omega 3s improve cognitive function and prevent depression because they are instrumental in producing serotonin - the body’s happy chemical. Trials have shown that they reduce aggression, improve concentration and aid learning.

Children

The Durham Local Educational Authority (LEA) in conjunction with Oxford University and the Dyslexia Research Trust has been running a series of trials in primary and senior school children to assess whether or not fish oil benefits children with Attention Deficit-Hyperactivity Disorder (ADHD), dyslexia and dyspraxia.

The depth and magnitude of the Durham School Trial is unprecedented with a total over 120 school children from 12 different County Durham schools participating and a total of over 12,000 individual assessments made.

The researchers found that all of the children taking the fish oil supplement had marked improvements in literacy, numeracy and behaviour. Their hand writing improved, as did their concentration, self-esteem and confidence. After five months of supplementation, 78% of parents said their children were ‘good’ or ‘very good’ at concentrating compared to 65% of parents who had rated their children’s concentration as ‘poor’ or ‘very poor’ prior to omega 3 supplementation.

Adults

There are suggestions that omega 3s are essential to brain function as we age. A study by Cardiff University, funded by the Alzheimer’s Research Trust, is looking at the possible effects omega 3s can have on preventing Alzheimer’s.

All in all, the message is clear. Omega 3s are vital for optimum health and longevity.

Taken From : www.keepthedoctoraway.co.uk