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| Image|Pixabay |
Heart
Omega 3 is widely believed to have beneficial effects on
heart. Heart attacks normally happen in people with hardened blood vessels of
the heart (atherosclerosis). Blood cholesterol plays an important role in this
hardening process. Thus reducing blood cholesterol level should reduce the
hardening process of the blood vessels.
There are some evidence to suggest omega 3 helps in reducing
the blood cholesterol level, especially triglyceride. Triglyceride is a type of
cholesterol in our blood, LDL and HDL being the other two. A group of
scientists from University of Kansas did a research on this issue. They looked
at all the research done on this matter from 2005 to 2015. After looking at all
the results, they concluded that omega 3 oil will reduce the level triglyceride
if taken 4 g per day.
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| Image|Wikimedia |
Omega 3 also seems to have anti-inflammatory properties.
Inflammation is also a key role in hardening of blood vessels, so by reducing
inflammation the hardening process should be dampened.
Thus theoretically taking omega 3 fish oils should help
protect the heart. But does it?
Cochrane reviewers who are experts in looking for the best evidence searched researches that were done to prove benefits of fish oil in heart health.
Cochrane reviewers who are experts in looking for the best evidence searched researches that were done to prove benefits of fish oil in heart health.
They concluded that “There is not enough evidence
to say that people should stop taking rich sources of omega 3 fats”. It’s not clear if omega 3 helps in
reducing heart attacks or deaths related to heart problems.
More high quality
evidence is needed to strongly say omega 3 helps in cardiovascular health.
Dry Eyes
Among those who are working on computers most of the time,
dry eye is a very common problem. Dry eye is caused by two important groups of
diseases. Our tears have two components; water and fat (lipid). One group of
disease causing dry eyes is due to tear glands not producing enough water
component in the tears, and another group is due to the glands not producing
enough fat component. The diseases that are due to lack of fat component in
tears are called evaporative dry eyes, and is the commonest cause of dry eyes.
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| Image|Wikimedia |
This research done by eye surgeons from Ohio Medical Centre
looked at 105 patients with evaporative dry eyes and how they benefit from
omega 3 oil. After 12 weeks of supplementing patients with re-esterized omega
3, they saw benefits in the patients’ dry eyes symptoms. But this research was
done using re-esterized omega 3 oil.
Omega 3 that is available commercially comes in two forms;
as ester or triglycerides. Ester forms are not so common everywhere with most
brands use triglyceride form of omega 3. So does the triglyceride form of Omega
3 helps in reducing dry eyes symptoms as well?
According to a research done by Indian scientists, after
taking 600mg of omega 3 oils (2 capsules per day of normal fish oil capsules),
most patients had improvement of their dry eyes problems. This research was
done mainly on those who use computers for more than 3 hours per day. They
concluded that taking 2 capsules of fish oil per day with a total of 600mg DHA
and EPA will cause improvement in dry eyes symptoms after 3 months.
Another group of scientists repeated this in contact lens
wearers. They chose 496 contact lens wearers, and looked at how omega 3
containing fish oil supplement twice a day helps in dry eye symptoms. After 6
months of supplement, patients’ symptoms were under control, and lens wear
comfort level also improved significantly.
Mental Health
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| Image|Wikimedia |
Omega 3 oil has been suggested to protect people from
dementia, especially Alzheimer’s disease. Many researches appear to support
this fact, but the evidence they offer isn’t strong. Cochrane group of
researchers did two different study on this matter.
In one research, they concluded that supplementation of omega 3 oil for patients with Alzheimer’s disease do not improve their mental function, nor reduce depression in them. Another Cochrane review tried to find if omega 3 can be used to prevent onset of dementia.
They concluded that there is no evidence to say omega 3 helps in prevention of dementia.
In one research, they concluded that supplementation of omega 3 oil for patients with Alzheimer’s disease do not improve their mental function, nor reduce depression in them. Another Cochrane review tried to find if omega 3 can be used to prevent onset of dementia.
They concluded that there is no evidence to say omega 3 helps in prevention of dementia.
Natural food rich in Omega 3
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| Image|Pixabay |
Do we have to consume omega 3 capsules to get the benefit of
it? No, there are plenty natural sources of omega 3.
There are three main types of Omega 3. ALA, EPA and DHA.
Most fish oil capsules contain EPA and DHA and many studies that check the
benefits of omega 3 focus on these two types of fat.
EPA and DHA are animal source of Omega 3, thus it’s rich in
animals such as fish. Anchovies, and Salmon have some of the highest amount of
omega 3 in them. Caviar also has high omega 3 content, especially EPA and DHA.
Steaming or cooking the fish does not seem to affect the level of omega 3.
For further reading
Heart and Omega 3
Cochrane Review on Fish Oil
Dry eyes and omega 3
Difference between esterized omega 3 vs triglyceride
Dry Eyes among computer user
Dry eyes among contact lens user
Dementia and Omega 3
Dementia Prevention and Omega 3
