Did you know that sea food is a great source of heart healthy Omega 3?
Omega 3 is the most Essential Fatty Acids Americans are most deficient in while their diet is rich in the fatal Omega-6. There is a critical need for EFA because we need Omega-3 for good cardiovascular health, immune response, allergic reactivity, for decreasing triglycerides and inflammations and even for good IQ. It may also prevent arrhythmia and also reduce the build up of plaque in arteries. Deficiency of Omega-3s is seen to cause health issues including frequent urination, vision problems, problematic behavior, learning impairments and the like. Studies witness that ADHD people suffer from an Omega-3 deficiency which may be a reason for their cognitive problems.
Omega 3s and Heart
The Omega 3s known as EPA and DHA are the “miracle foods” of the times as researches unfold their indomitable powers in preventing a number of health problems.
Omega 3s have a lowering effect on blood pressure. There is hardly a chance for thrombosis when the blood flow is free and unobstructed.
Omega 3 can thwart heart attack as it reduces the chances of plaque in the arteries. Coronary artery disease (CAD) or coronary heart disease is a condition wherein plaque builds up inside the coronary arteries obstructing oxygen supply to the heart. There is a reduced chance of having heart disease when there is a steady supply of oxygen-rich food to the heart. Omega 3s can also reduce the severity of heart attacks in heart patients. Hence, the American Heart Association recommends eating at least two servings of seafood a week.
Salmon, herring and some trouts are rich in omega 3 while most of the fish including tuna contain Omega 3s in small quantities. Freshwater fish are the best source of omega-3s than the sea fish. But you have to keep in mind that some fish also contain Omega-6′s (arachidonic acid) in high levels which are very unhealthy. Tilapia and catfish are those with enriched Omega-6s, the overconsumption of which can increase the health risks of stroke and heart attack.
Fish may also have toxins in the form of mercury, dioxins and polychlorinated biphenyls (PCBs depending on their type and from where they are caught. You will have to rectrict the consumption of shark, tilefish, swordfish and king mackerel for the sake of their mercury content.
Other sources of Omega-3s include spinach, mustard greens, wheat germ, walnuts, flaxseed and the oil, soybean, canola oil and pumpkin seeds.
Your next step?Ask your doctor what type of fish is great for your health condition and whether you need a fish oil supplement if you are a vegetarian.
-Aparna K V