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2004/02/24, 07:28 PM
From a Study that examined the effects of omega-3 fatty acids on women's heart health. Analyzing 16 years of data, collected from more than 120,000 women in the Nurses' Health Study, researchers found that women in the group with the highest omega-3 intake had about half the risk of developing coronary heart disease compared to women in the group with the lowest intake. Overall,the relative risks of developing heart disease, dying from a cardiac event, or suffering a non-fatal heart attack all decreased steadily as fish consumption and omega-3 fatty acid intake increased.
In another study, published in the journal Circulation,
researchers tested the effects of fish oil and vitamin E on
people who had suffered a heart attack in the three months
previous to the test period. More than 11,000 men and women were randomly divided into four groups: one group received one gramof fish oil each day, one received 300 mg of vitamin E each day, the third group took both fish oil and vitamin E, and the fourth took a placebo.
The participants in all four groups were particularly vulnerable to sudden cardiac death because of their recent heart attacks.But after just four months, the fish oil group already demonstrated a significant reduction in risk. In fact,participants who took fish oil had about half the incidence of sudden death compared to participants in the other groups.
the easiest way to increase consumption of omega-3 fatty acids is by increasing your fish intake; dark meat fish like mackerel, salmon, sardines,bluefish, and swordfish contain the most concentrated sources,with an average of 1.51 grams of omega-3s per serving. Most other fish, including canned tuna, provide about .45 grams perserving, while shrimp, lobster and scallops contain about .32grams per serving. :):):):):)
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If you don't stand for something, you will fall for anything....
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2004/02/24, 08:26 PM
jeez bb1...you sure love your omega-3 don't you?:laugh:
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2004/02/24, 08:50 PM
My point is to stress to folks that the media has been wrong for a long time, having everyone afraid to eat any fats with fear of instant death. I have been preaching this for a long time, and it is just coming out I was correct. :big_smile:
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If you don't stand for something, you will fall for anything....
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2004/02/24, 09:36 PM
I was going to tell my ex about this, then I remembered that she doesn't have a heart.
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2004/02/25, 12:20 AM
GOT HER! ha....so true ogun.:laugh:
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2004/02/25, 12:36 PM
The main reason I am so adamant with the Omega 3's is our diets have become so out of whack, with much more omega 6 than 3. Ideally, our ratio should be 1:1 at the very least.
Omega-3s can increase insulin sensitivity drastically, while its counterpart--omega-6s--in higher dosages may lead to insulin resistance.
For instance, a fascinating study was performed on rats using high-fat diets and various lipids to assess their effect on bodyweight regulation, adiposity, and metabolism. Results showed that rats who consumed high amounts of saturated or n-6 polyunsaturated fatty acids became obese, insulin resistant, and gained the most fat, while fish oils showed to be a superior fat in the experiment .
It should be noted that in Western society diabetes has become a prevalent disease. This can be largely attributed to the lopsided ratio of omega-6:3 fatty acids. Diabetics will want to take close notice of these results, and adjust their diets accordingly .
So, as you see, a diet rich in Omega-6s can lead to insulin resistance, while a diet full of Omega-3s will inevitably increase insulin sensitivity .
Omegas-3s are polyunsaturated fats, but are commonly called super unsaturated to distinguish them from omega-6s. Its main component is Alpha-linolenic Acid (LNA).
Here is yet another reason to rethink our postion on Omega 3-6...Platelets are disks circulating in our blood stream that aid in blood clotting. Sticky platelets form clots easier, while less-sticky platelets reduce clot formation. Sticky platelets promote heart attacks, along with other cardiovascular disorders. The former is induced by series 2 prostaglandins, while reduced stickiness is promoted by omega-3s.
Omega-3s and 6s were tested for their effects on platelet adhesion. The results showed w3s were inhibitory to platelet adhesion, while a diet rich in omega-6s stimulated it . There are several other sources which testify to these effects as well .
Because EFAs are needed for the function of virtually all tissues, the list of side-effects for deficiencies is vast. This includes hemorrhagic dermatitis, weakness, impaired vision, tingling sensations, mood swings, edema, dry skin, sticky platelets, high blood pressure and triglycerides, hemorrhagic folliculitis, immune and mental deficiencies, skin atrophy, and scaly dermatitis, among others .
I could go on with research, but most folks get tired of reading after a while. I just want to alert the general population(folks like us here on FT trying to get fit of the need and deficiency). As an athelete, the ratio should be even higher of omega 3-6, about 3 to 1 is good. Our normal diets are very laden with Omega 6's, we need to work to get the healthy omega 3's, and this is the point to be made here. The health benefits are indeed worth it.:big_smile:
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2004/02/25, 01:19 PM
Im taking (3)1000mg Gel caps daily 2 at breakfast and 1 at lunch and (1) 1000mg Gel cap of Flax Seed Oil daily is this enough of the 3's and 6's
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2004/02/25, 01:28 PM
That is kind of my question too. Just how much Omega 3 do we need to consume on a daily basis for it to be a benefit? Does it go by weight, age, activity? Is there a minimum, maximum? Help us, Ron.
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~Victoria~
...Do not be discouraged; everyone who got where he is, started where he was.--anon
...There are no shortcuts to any place worth going.--Beverly Sills
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2004/02/25, 01:30 PM
I have little tolerance for fish oil caps......just can't stomach them. So if I just increase my intake of fish itself and supplement with R-ALA, will that be sufficient? Approximately how much fish does one need to consume?
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2004/02/25, 09:15 PM
There is no "set" amount for Omega 3's. The best protocol is to fit your omega 3's into your macro ratio. For instance, if you are doing a 50/20/30 diet, then get your 30% of fats for the day from. 1 gr. per 50 lbs. of bodyweight would be minimal if you are not going by macros. Cut back as much as you can on Omega 6's.
Cobra, in your case, increase fish intake, or you can use Flax oil or Cod live oil. This is also great, plus you get a great dose of Vit. D. In the summer time(lots of sun), I would switch to flax oil though. Walnuts are your best nut as far as ratio goes. 1 oz. per day is nice.
Remember, a 1:1 ratio is minimum, and for athelets(folks working out on a daily basis for instance), the ratio would be even better at 3:1.
jwagoner, you sound like you have things under control.
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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