Some Benefits Of Omega-3 For The Health
1. Natural antidepressants
You've heard the benefits of omega-3 which was much
discussed lately.
In addition to "sharpen" the brain, omega-3 was also
effective to counteract the depression. Fat content that
make up our brain tissue is formed from fatty acids and
omega-3 supplementation studies have shown that these
fatty acids can reduce depression.
According to Lona Sandon, assistant professor of
clinical nutrition from the University of Texas
Southwestern Medical Center, omega-3 works by increasing
the antidepressant effect, so not a single work.
To get this effect, he suggested to consume 2 grams of
fish oil every day. But to get the proper dose you can consulted
it to a doctor.
Besides taking the drug, we also can avoid depression by
making a positive and fun activities. Hanging out with
other people or family members to share is also
recommended to reduce the pressure or burden the mind.
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2. Prevent Blindness
Consuming foods rich in fatty acids such as omega-3 fish
oil was also able to reduce the risk of visual
impairment, according to a research review.
As published in the journal The Annals of Ophthalmology,
the research review Australian experts said omega-3 may
reduce the risk of someone suffering from degenerative
vision disorder known as age-related macular
degeneration (AMD) to 30 percent more. However,
researchers did not recommend any person to consume more
omega-3 if you just want to avoid this threat.
In medical terms, AMD is a condition progressively
worsening vision and can not be improved by thinning and
bleeding around the macula or central retina. People
with AMD, mostly aged 60 years and over, usually lose
the ability to see in detail. In some severe cases,
sufferers AMD can said blind but still have little
ability to see.
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Some research has been used to connect the omega-3 with
a variety of health benefits. One of the most
significant was the recommendation of the study that
omega-3 can help people with heart disease.
This time, experts from the University of Melbourne
trying to make a review or a review of the results of
nine studies on the relationship of omega-3 and AMD.
Nine in total research involving 88,974 participants and
more than 3.000 in the drive it suffered from AMD.
This review will give researchers think in terms of
statistical power and more comprehensive analysis than
each of the research only considered the possibility or
number of factors.
The results of a review concluded that consume of fish at
least twice a week can reduce the risk of developing
AMD. Decrease the risk by 38 per cent found in
participants who ate the most noted of omega-3 than
those who consume less.
Leadership research confirms Dr. Elaine Chong, omega-3
be an vital component to the health of the retina. There
is a possibility if one deficiency would be more
susceptible to AMD because the cells in the retina of
the eye is always renew naturally.
Although omega-3 intake is associated with risk of AMD,
Chong not recommend yet to routine consume because still
lack of research evidence. "Although the meta-analysis
indicates that consume of fish and foods containing
omega-3 associated with a lower risk of AMD, yet there
is enough evidence from current literature to support
routine consumption for AMD prevention," said Chong.
3. Help educate the Brain
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Salmon is the best source of omega-3, DHA and EPA. All
three are important to help the growth and brain
function. EPA (Eicosapentaenoic acid) is believed to
play an important role in the prevention of heart
disease, while DHA (docosahezaenoic acid) needed for
brain development and nerve.
Final research
study - |
recently stated that the
individuals who consume these fatty acids in their diet
have a much mind sharp. The study, published in the
International Journal of Cancer shows that
omega-3 that
contain DHA and EPA help to protect against the
occurrence of breast cancer
In addition to salmon, from the data that have been
issued by the Institute of Nutrition Department of
Health, several types of fish contain / levels of
omega-3 high (there are up to 10.9 g/100 g)
However, keep in mind, these fatty acids volatile when
the fish cooked by frying or burned. The best way is
with steamed recommended, because the fatty acid is not
lost. Some tips for your diet variation with salmon:
1. Sandwich
Make a salmon sandwich, mix with mayonnaise, mustard,
tomato, small pieces of carrots, watercress and celery.
Add strawberry yogurt as a couple your meal. If you want
you can replace white bread with wheat bread.
2. Fish soup
Enter the salmon pieces that have been boiled into a
broccoli cream soup you make, add a little piece of
broccoli for extra nutrition, so get the right flavor.
In addition to easy, this meal contains no fat and
calories. If you want you can vary these foods by making
soup with a mixture of ordinary and a little bit of
green tomatoes were sweet and sour.
3. Salmon burger
Chop the salmon to taste, combine with spinach, onions,
garlic finely chopped. Stir together and form a ball -
medium sized meat balls. Heat a frying pan, put a little
oil, meat ball with a spatula. Serve with red rice.
