Omega-3

Fish and nuts are high in chemicals called omega-3 fatty acids. These fats help lower cholesterol and have been proven effective in improving cardiovascular health. Some people also use Omega-3 to help improve their joint health. Omega-3 fatty acids help people suffering from inflammatory and degenerative joint conditions in order to maintain joint health.

Dietary sources of omega-3 fatty acids include fish oil and certain plant/nut oils. Fish oil contains both docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), while some nuts (English walnuts) and vegetable oils (canola, soybean, flaxseed/linseed, olive) contain alpha-linolenic acid (ALA).

A diet rich in Omega-3 fatty acids can reduce the effects of diseases such as psoriasis and rheumatoid arthritis. Omega-3 has been marketed as a way for people to keep their joints healthy, but these fatty acids provide the most benefit to people who suffer from autoimmune conditions, such as rheumatoid arthritis. Omega-3 fatty acids block the production of the enzyme that destroys the cartilage in osteoarthritis and rheumatoid arthritis patients.

There is evidence from multiple studies supporting intake of recommended amounts of DHA and EPA in the form of dietary fish or fish oil supplements. Studies have shown that Omega-3 lowers triglycerides, reduces the risk of death, heart attack, dangerous abnormal heart rhythms, and strokes in people with known cardiovascular disease, slows the buildup of atherosclerotic plaques (“hardening of the arteries”), and lowers blood pressure slightly.

Recommended Intake for Omega 3 Fatty Acids

Consuming 3 grams of omega-3 fatty acids per day can alleviate many conditions. The acids also contribute to weight loss. The dosage to improve joint health in people suffering from arthritis ranges from 2 to 3 g per day.

However, high doses may have harmful effects, such as an increased risk of bleeding. Dr. George Cerezo, of Dr. Family Fitness says more is not better! Taking too much Omega 3 increases (worsens) your low-density lipoprotein level (bad cholesterol) by 5-10%. Effects are dose dependent.

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