Many modern diets aren’t high enough in omega-3 oils to realize optimum health benefits. However, simply including certain fish the diet two to four times a week, or taking an Omega-3 supplement, most women can improve their health.

The reason for this is that fatty cold-water fish like salmon, sardines and trout are a powerful source of Omega-3 fatty acids. Omega-3 fatty acids and more specifically EPA and DHA, two essential fatty acids from the Omega-3 family are emerging as the magic bullets in this fishy story.

There are at least 12 reasons why you should eat more fish to get these essential Omega-3s:

1. Bright healthy babies with happy mothers. Pregnant women and infants need plenty of Omega-3’s to nourish the developing brain of the fetus and young child. Omega-3 fatty acids help to build the brain by becoming rapidly incorporated into both the cerebral cortex and the retina three months before and three months after birth, and more slowly but no less significantly up until the age of two, when brain development is complete.

2. Fish for depression. While mothers are eating fish to nourish their unborn babies they are also decreasing their risk of developing depression. Scientists have found that people who are depressed are likely to have depleted Omega-3 levels in the blood, cell membranes and brains. This might be a good explanation as to why more people are becoming depressed – we are not eating enough fish! Regular intake of Omega-3 fatty acids can treat, control and improve depression and also aggression. One study has shown that these good fats can also reduce aggression in girls.

3. Aging and Alzheimer’s disease. An increased inflammatory response as well as oxidative damage to the cell membrane is characteristics of the normal aging process. Omega-3’s help regulate mental health problems often associated with aging because the Omega-3’s are believed to help keep the brain’s entire traffic pattern of thoughts, reactions, and reflexes running smoothly and efficiently. People who eat fish at least once a week to get their required Omega-3 fatty acids (DHA+EPA) may be less likely to get Alzheimer’s disease. Those who already have Alzheimer’s and who habitually eat more fish may have less severe memory loss.

4. Eating fish can lower your risk of rheumatoid arthritis. In numerous studies over the years, participants with inflammatory diseases such as rheumatoid arthritis have reported less joint stiffness, swelling, tenderness, and overall fatigue when taking Omega-3s. This is probably because the Omega-3’s help the arteries as well as many other parts of the body to stay inflammation free as the essential fatty acids, EPA and DHA can be converted into natural anti-inflammatory substances that help decrease inflammation and pain.

5. Multiple sclerosis (MS). A shortage of dietary Omega-3s may be a risk factor for MS. MS is thought to be associated with and activated inflammatory response and may therefore benefit if treated with Omega-3 fatty acids.

6. Improves heart health. Regular fish eaters have a 38% overall reduced risk of heart disease and a 60% reduced risk of a heart attack compared to meat eaters, according to research. Omega-3 fatty acids are natural blood thinners as they have been shown to inhibit the formation of blood clots and also retard the growth of plaques that narrow arteries leading to the heart. This is important because most heart attacks result when blood clots get stuck together in the blood vessels leading to a heart attack or a stroke. They may prevent heartbeat abnormalities, thereby protecting against sudden cardiac arrest, a major cause of death from heart disease. They lower very high levels of blood lipids such as cholesterol, LDL and triglycerides, which, when elevated, increases the risk of heart attacks.

7. Hypertension. Studies involving large groups of people have found that the more Omega-3 fatty acids people consume, the lower their overall blood pressure level is. This is seen in Greenland Eskimos who consume a lot of oily, cold-water fish, for example. We also know that you need to follow a low-fat diet to control your blood pressure. A combination of a low-fat diet and high fish intake could be a powerful way of decreasing high blood pressure.

8. Obesity. The intake of dietary fat, irrespective of its composition, has popularly been associated with weight gain. However, the intake of Omega-3 polyunsaturated fats does not lead to the same weight gain when compared with a diet higher in saturated fats (animal fats). One of the reasons for this may be because the intake of the essential fatty acids DHA + EPA derived from Omega-3’s increases oxidation of fat by activating genes that break down fat in the cells. These Omega-3’s may also reduce the number of fat cells, especially in the abdominal region.

9. Insulin resistance and Diabetes. Research suggests that in people with non-insulin-dependent (or type 2) diabetes, Omega-3’s can improve insulin sensitivity and thereby aid in better glucose control. Another reason why people with diabetes seem to need more Omega-3’s, is because they may protect them against certain diabetic complications such as diabetic retinopathy (eye problems), neuropathy (nerve damage), nephropathy (kidney damage) and cataracts.

10. Bone health. Diets high in Omega-3 fatty acids minimize the bone loss typically brought on by low levels of estrogen in women after menopause. Scientists have shown that Omega-3 fatty acids help promote bone formation. People eating fish regularly also have a better blood profile and higher bone mineral density in the absence of estrogen.

11. Healthy skin. Dietary changes in the last 50 years may make the human skin more vulnerable to both pollution and sunlight. Research has shown that people who eat fish regularly have better resistance to skin damage caused by UV light and may successfully treat inflammatory skin conditions.

12. Aid cancer prevention and cancer support. Research from the University of California, Los Angeles, suggests that Omega-3 fatty acids may help maintain healthy breast tissue and prevent breast cancer. Also, in a recent study, participants who supplemented their diet with fish oils produced fewer quantities of a carcinogen associated with colon cancer than did a placebo group.

This is enough reason to get your Omega-3’s. If eating fish 3 times a week is a tall order – get Omega-3 supplements containing high levels of the Essential fatty acids EPA and DHA.

Ref: Martie de Wet: Registered Dietician