Save your eyes: reduce the risk of macular degeneration
We all value our eyesight. New research shows us an easy way to help prevent macular degeneration (Merle BM, et al. 2013). 963 participants were followed for 31 months and plasma fatty acids were measured from fasting blood samples, eye examinations were also performed. High plasma omega-3 fatty acids were found to be associated with a reduced risk for age-related macular degeneration.
Just two capsules per day of the formula Better Fish Oil which contains high amounts of EPA, DHA the active ingredients of omega 3 fat will increase the omega 3 fatty acid levels in your blood. Make sure the form of Omega-3 fish oil you buy is the very best. Omega-3 fatty acids in a triglyceride form is easier to absorb and provides additional benefits compared with ethyl esters which are much more common since they are cheaper to produce.
Ratio of Omega 6 to Omega 3 fatty acids important for memory
A lot of research has been published on the importance of omega-3 fatty acid.
It’s not only important that you eat omega 3 fat, but it is important that you eat enough of omega 3 fat so that the ratio of omega 6 to omega 3 is good.
The research reviewed here is interesting because it looks at the ratio of omega 6 to omega 3 fats and its association to dementia and cognitive decline (Loef M., Walachia H.,2013). The research included both animal and human studies.
The results documented a positive association between the ratio of omega 6 to omega 3 fat and cognitive decline, dementia and an increased risk for Alzheimer’s decease. This was found in studies for both animals and humans.
Most people today have a higher ratio than what is desirable of omega six to Omega 3 fat because they are using vegetable oil when cooking, and they are not eating enough omega-3 fats. An easy way to correct that is to use a high quality fish oil. Two capsules daily of an oil that contains high amounts of EPA, DHA the active ingredients of Omega 3 fat will make a big difference.
Loef M, Walach H. The omega-6/omega-3 ratio and dementia or cognitive decline: a systematic review on human studies and biological evidence. J Nutr Gerontol Geriatr. 2013 Jan;32(1):1-23. doi: 10.1080/21551197.2012.752335.
Omega 3 fatty acids and memory.
Research has shown that omega 3 fatty acids from fish oil provide numerous health benefits. The research reviewed investigated if working memory in young adults improved after taking fish oil containing 750 mg of DHA and 930 mg of EPA per day for 6 months (Narendran R, et al. 2012).
The participants underwent a working memory task test and red blood cell membrane (RBC) fatty acid composition analysis before the start of the study and at the end after 6 months.
The performance on the working memory task improved after taking the supplements, and was consistent with reports in which higher DHA levels is related to improved cognitive performance.
Only 2 capsules daily of the “Better Fish Oil” will provide 750 mg of DHA which is the same amount used in this study.
What is the truth about omega 3 fish oil?
If you watched the ABC evening news yesterday you would have seen a report they did on omega 3 fish oil and a study which they claimed showed no benefits of fish oil. They reported that this study, which was a meta analyses of several studies, did not show any cardiovascular benefits from taking omega 3 fish oil. What they did not report was that this study had several flaws and the numerous studies published showing multiple benefits of omega 3 fish oil.
ABC news is apparently not a reliable source of news, but rather an example of inferior reporting not to be trusted. If you search PubMed for omega 3 fish oil you will find a vast amount of research showing multiple benefits of omega 3 fish oil, including reduction of inflammation and pain, cardiovascular benefits and improved mood.
The research reviewed here is an example of one of these very recent studies which documented just the opposite results of what the study ABC reported on showed.
Most of the studies they analyzed included persons with high cardiovascular risk (Delgado-Lista J, et al. 2012). The researchers concluded that marine omega-3 fatty acids are effective in preventing cardiovascular events, cardiac death and coronary events, especially in persons with high cardiovascular risk.
To read more about the benefits of omega 3 fatty acids click here.
Women with low omega 3 fat intake have increased cardiovascular risk.
More research has been conducted related to men and cardiovascular risk than has been done on women. The study reviewed here however included 48, 627 women 15-49 years old who lived in Denmark (Strom M, et al. 2011).
The follow up time was an average of 8 years and data was collected on hypertension, cerebrovascular (stroke), ischemic heart disease and intake of omega 3 fat. The women who participated in the research were relatively young and initially healthy.
The results documented that the women with the lowest intake of omega 3 fatty acids had a 50% increased risk of cardiovascular risk when compared to the ones with the highest intake.
This is a problem which is very easy to correct. Even if you don’t like to eat fish like wild salmon or don’t eat enough fish, just by taking 750 mg of EPA (eicosapentaenoic acid) and 750 mg of DHA (docosahexaenoic acid) the active ingredients in omega 3 fats per day, you can improve your risk for cardiovascular disease substantially.
This means you only have to take 2 capsules per day of the “Better Fish Oil” which is a very high quality omega 3 fish oil with much higher levels of EPA and DHA than what you find in most fish oil products.
Omega 3 fatty acids also provide a lot of other benefits, so with very little effort you can reap multiple benefits. To read more about these benefits, click here.
Surprising benefit of omega 3 fatty acids
Loss of muscle mass as we get older is a common problem for many.
Omega 3 fatty acids have been found to stimulate protein anabolism (construction of protein) in animals, but it has not been known if omega 3 fatty acids are able to do the same in humans.
The study reviewed evaluated that by giving either omega 3 fatty acids or corn oil for 8 weeks to healthy older adults (Smith GI, et al. 2011).
Corn oil supplementation had no effect on the muscle protein synthesis (building of protein and tissue). What was interesting however was that the omega 3 fatty acids did stimulate the muscle protein synthesis. The dosage used in this study was 1.86g of EPA and 1.5g of DHA daily. EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are the active ingredients in omega 3 fish oil.
Exercise is of course important if you want to avoid losing muscle mass as you get older.
To take the amount of EPA, DHA used daily in this study you have to take a lot of ordinary fish oil capsules. You can avoid this by using a formula that has higher amount of EPA, DHA per capsule.
The “Better Fish Oil” is such a formula. To read more about the benefits of omega 3 fatty acids, click here.