Rigorous Researcher

Alison Getsloff
Blog #4
Rigorous Researcher
Pages 86-126

The following passage made me very intrigued as to learning about more brain research. This was found on page 91:

"Recent brain research has taught us an immense ammount about fatty acids that help brains grow. It has also given us early warning about problems that our diet, both at home and in school, is creating for gowing children."

"The human brain is just over 60 percent fat and requires omega-3 acids to promote optimal brain performance."

"The omega-3 fatty acid is not something the brain produces by itself. Instead, it relies on the environment-nutrution and eating habits."

What are omega-3 fatty acids?

Omega-3 fatty acids are considered essential fatty acids. We need them for our bodies to work normally. Because essential fatty acids (ALA,DHA,EPA) are not made in the body or are inefficiently converted from ALA to EPA and DHA, we need to get them from our diet .

What are the health benefits of omega-3 fatty acids?

Omega-3s are thought to play an important role in reducing inflammation throughout the body -- in the blood vessels, the joints, and elsewhere. 

• Blood fat [triglycerides]. According to a number of studies,  Fish oil can also cut elevated triglyceride levels. Having high levels of this blood fat is a risk factor for heart disease. 
• Cardiovascular health. Omega-3 fatty acids appear to lower the overall risk of death from heart disease. Fish oil may reduce arrhythmias, and people who take fish oil supplements after a heart attack cut their risk of having another heart attack. Eating fish once or twice a week seems to significantly lower the risk of stroke.
• Rheumatoid arthritis. A number of studies have found that fish oil supplements [EPA+DHA] significantly reduced stiffness and joint pain. Omega-3 supplements also seem to boost the effectiveness of anti-inflammatory drugs.
• Depression. Researchers have found that cultures that eat foods with high levels of omega-3s have lower levels of depression. Fish oil also seems to boost the effects of antidepressants. Fish oil may help reduce the depressive symptoms of bipolar disorder.
• Prenatal health. Studies show that EPA and DHA supplementation during pregnancy boost the health of pregnant women and the development of their children. DHA appears to be important for visual and neurological development in infants.  
• Asthma. Evidence suggests that a diet high in omega 3s reduces inflammation, a key component in asthma. However, more studies are needed to show if fish oil supplements improve lung function or reduce the amount of medication a person needs to control their disease.
• ADHD. Some studies show that fish oil can reduce the symptoms of ADHD in some children and improve their cognitive function. However, more research is needed in this area, and omega-3 supplements as a primary treatment for this disorder are not supported by research.
• Alzheimer's disease and dementia. The evidence is preliminary, but some research suggests that omega-3s may help protect against Alzheimer's disease and dementia. However, more research needs to be done. Ongoing studies are evaluating whether omega-3 supplements can slow the progression of this disease. 

Omega-3 Fatty Acids: Food Sources

• When possible, try to get omega-3 fatty acids from foods rather than supplements.
• Fish high in DHA and EPA omega-3 fatty acids include anchovies, bluefish, herring, mackerel, salmon (wild has more omega-3s than farmed), sardines, sturgeon, lake trout, and tuna. Many experts recommend eating these fish two to three times a week.
• Good food sources of ALA -- which is converted into omega-3 fatty acids in the body -- include walnuts, flax and flaxseed oil, canola oil, olive oil, and soybean oil.
• While foods containing omega-3 fatty acids have health benefits, some -- like oils and nuts -- can be high in calories. So eat them in moderation.

References: WebMD