Omega 3 fatty acids are an important element to the effective operation of bodily functions and are believed to reduce the risk factors associated with a number of diseases. While there is no risk in taking ‘too much’ omega 3, it is found in fatty fishes, amongst other sources, which also contain and supply unwanted toxins and pollutants. This unwanted supply of pollutants and toxins has lead to inconsistencies in the recommended serving of fish portions, and more importantly, the recommended daily intake of omega 3.
Scientists Discover Omega 3 Slashes Risk of Heart Failure
A recent study published in the Journal of American College of Cardiology, also covered by The Daily Express has found that omega 3 can contribute to a longer and healthier life and severely reduces the risk of heart failure by one-third. The report recommends that everyone should add this to their diet in order to not only live a better life but to also live a longer one.
Dr. Carl Lavie, who led the omega 3 research study states:
We now have tremendous and compelling evidence from very large studies … that demonstrates the protective benefits of omega 3 fish oil in multiple aspects of preventive cardiology.
The evidence provided in this report is substantial and can prove what many researchers had believed for years. Omega 3 has been known to be beneficial for those people with existing heart conditions but now the data extends that further to healthy people. With the addition of recommended levels of omega 3 in diets is it estimated that the risk of heart attacks can be reduced by one third. This is a significant breakthrough in the fight against heart disease. Last year over 200,000 people in the U.K. died from heart disease and 275,000 suffered heart attacks.
Since the human body does not create omega 3 naturally and since it is considered an “essential fatty acid”, the only way to get the recommended daily dosage is through diet or supplements. In order to maximize the benefits, the following guidelines for omega 3 intake through fish have been made:
People with existing heart problems should take “at least 800 to 1,000mg” of omega 3 each day – the amount found in three to four 3oz portions of oily fish a week.
Health risks
The UK Food Standards Agency states:
Most people should be eating more oily fish because omega 3 fatty acids are very good for our health. However, oily fish can contain low levels of pollutants that can build up in the body. For this reason there are recommendations for the maximum number of portions of oily fish we should be eating each week.
Research has determined that there are no health risks associated with adults eating four portions of fish per week. However, it is recommended that women who are pregnant or plan to get pregnant at any point in the future need to reduce their intake of omega 3 by half if fish is their sole source of omega 3. Also, those women who are breast feeding should also reduce their intake of omega 3 if fish is the main source of omega 3 EPA and DHA. The sole reason for this being due to the level of pollutants found in fish.
What differentiates this study from others is the strength of the evidence which definitively proves that omega 3 is directly tied to better health, especially in the area of heart disease. Nutritionist Carina Norris stated:
This is great – very welcome research. It shows that omega 3 is one of the closest things to a true superfood.
“It is involved in so many areas of health, especially the heart and brain, and it is really good news that they have now found it can also reduce the risk of heart attacks in healthy people as well as those with existing heart problems. Those who don’t like fish can just take a supplement instead.
Linda Mann, a dietician at Heart UK was even more direct, stating:
These findings could be a radical way of cutting heart attacks
Omega 3 is a low risk, low cost program that can effectively improve health and, at the same time, reduce the risk of heart attacks. For those with existing heart conditions, it can stabilize or help the condition of people suffering from them.
Omega 3 Cuts Eye Disease By One-Third
A second research study, this one published in the British Journal of Ophthalmology, covered by The BBC involved testing over 3,000 people, conclusively found that omega 3 can slow or halt age related macular degeneration (AMD).
Omega 3 fatty acids are found in certain types of fishes, particularly in mackerel and salmon, and are beneficial in reducing or preventing certain types of eye diseases. While omega 3 has been known to be beneficial in promoting good health, it is now linked to prevention of eye disease.
Researchers believe that a diet that is rich in the omega 3 may reduce the risk of getting macular degeneration by up to one third and now, new research suggests that this diet may also help those who are already suffering from this disease. AMD is a degenerative eye disease that destroys a person’s central vision so this is good news for the over one half million people in the U.K. who already have the disease.
In order to reap the health benefits associated with this nutrient, a balanced diet is necessary.
They suggest that eating two to three servings of fatty fish, such as salmon, tuna, mackerel, shellfish, and herring every week, would achieve the recommended daily intake (650mg) of omega-3, substantially cutting the risk of both early and late stage AMD.
How do the omega 3 fatty acids help in the fight against AMD? The study recently done by the scientists at Tufts University in Boston, showed that a diet that is high in omega 3 provides a defense for the body against fat levels in the blood. By altering these fat levels, particularly after a meal, the chances of getting AMD are significantly reduced.
However, despite the tremendous health advantages from the omega 3 fatty acids that are found in fish, there are still the same health precautions mentioned earlier due to the level of pollutants ingested through fish.
The UK’s Food Standards Agency says people should eat at least two portions of fish a week including one of oily fish.
But they caution that too much oily fish is bad because it can contain low levels of pollutants that can build up in the body.
Most people can safely eat up to four portions a week, but girls and women who might have a baby and those who are pregnant or breastfeeding should limit their intake to two portions a week.
While the Food Standards Agency recommends eating more portions of fish, it is important to understand exactly what they are advocating. White fish do not contain high levels of omega 3 so do not assume that all fish are similar in nutrients:
White fish such as cod, haddock, plaice and whiting are very low in fat. Oily fish is rich in omega 3 fatty acids and a good source of vitamins A and D. White fish contain some omega 3, but at much lower levels than oily fish.
As you can see, the health benefits of omega 3 from fish oils are clear in relation to the impact on reducing heart disease and eye disease. Omega 3 is proven to reduce both heart disease and eye disease, therefore there is no reason why anyone can’t increase their levels of omega 3 through non-polluted sources of omega 3.
Omega 3 through fish oils clearly has it’s advantages to, however this is not without it’s disadvantages too. The levels of pollutants and toxins found in fish oils restrict the amount of omega 3 that can be consumed, and this severely reduces the recommended intake of omega 3 through fish. Due to the levels of toxins and pollutants found in fish oils, mothers who are pregnant or breastfeeding, or even women planning on having children at some point in their life are lacking in omega 3 for fear of ingesting too much of the pollutants found in fish oils, thus reducing the amount of omega 3 they could otherwise take as part of a healthy, balanced diet and lifestyle. As previously shown, omega 3 is an essential component in brain development in the foetus, and by restricting the amount of EPA and DHA which can be passed to children, potentially there can be a greater risk.
The solution to this is to cut the pollutants and toxins found in fish oils out of the chain completely. It is little known that fish do not produce omega 3 directly; rather they become the main provider of omega 3 from the source- natural algae. By sourcing omega 3 from the algae directly, the levels of toxins and pollutants found in fish are removed completely, thus allowing more natural omega 3 to be consumed by anyone without fear of health risks from the pollutants found in fish oils. This also provides a safe and environmentally-friendly natural source of omega 3 for vegetarians and vegans also.
Sources:
Omega 3 is the secret of long life - Daily Express, Oily fish ‘can halt eye disease’ - BBC, Fish and shellfish - Food Standards Agency, changsheng, tiramisuaddict, justyn_hegreberg (images)
Tags: dha, epa, eye disease, heart disease, Omega 3