Omega 3 and its benefits for health

Omega 3 fatty acids are polyunsaturated essential fatty acids (the human body can not manufacture them from other substances), which are found in high proportion in the tissues of certain fish (usually blue fish), and in some vegetable sources such as perilla oil (50-60% omega 3), flax seeds, chia seed, sacha inchi (48% omega 3), hemp seeds and nuts (1). It has been shown experimentally that the consumption of large amounts of omega-3 significantly increases the time of blood clotting, which explains why in communities that consume many foods with omega-3(2) (Inuit, Japanese, etc.) the incidence of cardiovascular disease is extremely low. (3, 4, 5) Another study concluded that the dietary intake of Omega-3 fatty acids modestly reduces the course of coronary atherosclerosis in humans. (6)

Some experiences suggest that consumption of omega-3 has beneficial effects on the brain. (7) There are also studies suggesting that consumption of omega-3 during pregnancy can have a good influence on the baby. (8) High amounts could decrease the effects of depression, (9, 10) and even groups of school-age children markedly increased their performance after ingesting pills with fish oil rich in omega 3.

The richest sources of Omega-3 are cold-water fish, including salmon, which would supposedly have the lowest level of contamination. There are other important sources such as blue fish, among them the sardine, which has 1:7 between omega-6 and omega-3.

The concern that causes the use of fish oil for gout is its purine content. Purines are substances that are found in some foods, such as the fat in the fish that your oil provides. By consuming fish and other foods with these substances, the body breaks them down to form uric acid. The latter creates the crystals that cause gout as well as triggers it. Therefore, some fear that when taking the fish oil is the condition will get worse. However, this product does not always contain large amounts of purines if processed properly. You should only buy fish oil in pharmacies. One of the main concerns of taking fish oil is that it prevents the platelets from adhering to each other. Special care should be taken to take fish oil supplements if you take aspirin, warfarin or other blood-thinning agents.

References:

1. " omega -3 Fatty acids: Comparison of plant and seafood sources in human nutrition", Nettleton, JA. Journal of the American Dietetic Association [J. AM. DIET. ASSOC.]. Vol. 91, no. 3, pp. 331-337. 1991.
2. Wikipedia, Ácido graso omega 3. https://es.wikipedia.org/wiki/%C3%81cido_graso_omega_3.
3. Actualidad Salud, ed. (1 de abril de 2014). «El engaño de los suplementos de omega 3».
   " Marine oils as a source of omega-3 fatty acids in the diet: how to optimize the health benefits", Uauy DaVAGINOIDEgach, R: Valenzuela, A. Prog-Food-Nutr-Sci. 1992; 16(3): 199-243
   4."Fish Consumption, Fish Oil, Omega-3 Fatty Acids, and Cardiovascular Disease", Penny M. Kris-Etherton, PhD, RD; William S. Harris, PhD; Lawrence J. Appel, MD, MPH, for the Nutrition Committee, Circulation. 2002;106:2747-2757
4. "The Effect of Dietary {omega}-3 Fatty Acids on Coronary Atherosclerosis", Clemens von Schacky, MD; Peter Angerer, MD; Wolfgang Kothny, MD; Karl Theisen, MD; and Harald Mudra, MD,
5. Annals of Internal Medicine, 6 April 1999 | Volume 130 Issue 7 | Pages 554-562
   http://annals.org/article.aspx?articleid=712643&resultClick=3
6. "Innis SM.Dietary omega 3 fatty acids and the developing brain. Brain Res. 2008 Oct 27;1237:35-43
7. http://www.bmj.com/content/344/bmj.e184.short?rss=1 Consultado 15-2-2012
8. "Omega 3 Fatty Acids in Bipolar Disorder",Andrew L. Stoll, Arch Gen Psychiatry. 1999;56:407-412.
9. "Addition of Omega-3 Fatty Acid to Maintenance Medication Treatment for Recurrent Unipolar Depressive Disorder", Boris Nemets, Am. J. Psychiatry 159:477-479, March 2002

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