- Heart Safe- Salmon reduces your risk of cardiac arrest
- Study
- Finds
Fish Oil Relieves Symptoms of Manic Depression
- Save Your Brain: Eat
Fish!
- Arthritis Assist
- Fish, Omega-3 Fatty Acids, and
Stroke Risk
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Omega-3 are the essential fatty
acids known as the “super-unsaturates”.
They are a family of essential nutrients which when present
in the diet over a long period of time, may have thousands
of times the power of aspirin to stop the inflammatory
reactions responsible for arthritis, migraines, colitis,
and other similar ailments.
When added to the diet as a supplement they have the
ability to not only lower cholesterol and triglycerides,
but also to minimize the tendency of blood cells to clot
- Omega 3 blocks formation of a substance called thromboxane,
which is known as a blood clotting agent. In addition,
Omega-3 are the basic building blocks for nerve tissue
and brain cells.
It is concentrated throughout the food chain, but is
most abundant in the oils of cold water fish such as
salmon, sardines, herring, cod and mackerel.
WHAT OMEGA-3 CAN DO FOR YOU
Lower triglycerides in the blood. Lower low density cholesterol in the blood.
Greatly reduce risk of heart disease. Aid in regulation of blood sugar levels.
Reduce rate of inflammatory diseases like arthritis and migraine headaches.
Reduces platelet “stickiness” and therefore reduces the tendency towards
atherosclerosis - the clogging up of the arteries with cholesterol plaque.
Inhibits tumor growth and lowers risk of cancer.
| Food |
Omega-3 |
| Farmed Atlantic Salmon |
2.00* |
| Wild Chinnook Salmon |
1.45 |
| Farmed Coho Salmon |
1.29 |
| Wild Sockeye Salmon |
1.25 |
| Wild Chum Salmon |
0.65 |
| Ground Beef |
0.03 |
| Chicken Breast |
0.06 |
| Chicken Thigh |
0.18 |
| Pork Loin |
0.18 |
|
|
| nSource:
USDA Nutritient Database for Standard Reference,
Release 15 (2002) |
*Grams
per 100gm portion |
 |
|
|
WHAT IT DOES
Omega-3 fatty acids are powerful inhibitors of
arachidonic acid metabolism in the human body. Some
of these arachidonates, including some prostaglandins,
are very powerful negative agents which the body synthesizes
in response to various stressors. The main raw material
for arachidonate synthesis comes directly from linoleic
acid found in seed oils such as corn, cottonseed, sesame,
safflower, sunflower and partially hydrogenated soybean
oil.
The diseases in which arachidonates
have been implicated are:
Migraines, Arthritis, Allergic Reactions,
Ulcers, Colitis, Lupus, Coronary Thrombosis, Bronchial
Asthma, Hypertension, Diabetes, Kidney Dialysis, Cancer.
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Omega-3 and Heart Disease
The Journal of the American Medical Association
reports that Omega-3 fatty acids in such fish as salmon
and albacore tuna reduce a woman's risk of heart disease
by one-third. The New England Journal of Medicine reports
a decline of about 80 percent in men.
" Omega-3 is a natural fatty acid,
but not high-saturated fat-a contributor to high cholesterol," said
Sharon McNerney, a registered dietitian from California. "A
healthful, balanced diet that includes omega-3 foods
like salmon and albacore tuna is known to help reduce
the risk of heart disease, and these recent reports further
emphasize that, particularly for women."
The "Mayo Clinic Heart Book"
outlines easy-to-follow tips to avoid heart disease, including
eating fish that contains Omega-3 to reduce the risk of
dangerous blood clotting. The American Heart Association
recommends two servings of fish per week for the benefits
of Omega-3.
Another recent study shows pregnant and
nursing women may be able to reduce the development of postpartum
depression with a higher consumption of Omega-3.
Omega-3 and Brain Development in Infants
The study, released at the national meeting
of the American Chemical Society, also shows neurological
development of babies can improve when mothers increase
their consumption of foods rich in Omega-3, such as albacore
tuna and salmon.
People should
eat salmon or other fish twice or three times a week.
It's packed with nutrients and complex vitamins, such
as calcium, B vitamins, phosphorus, zinc, and iron.
More information
about the benefits of Omega-3 can be found here
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A 3-½ ounce (raw) serving of
Salmon contains 2,18gr saturated fat, 1,9gr Omega-3,
59mg of cholesterol, and a total fat of 10,85gr.
|
Articles:
Healthy Hearts Salmon reduces incidence
of CardiaC Arrest
 According
to an article in the November 1, 1995 issue of The Journal
of the American Medical Association (Vol. 274, No. 17),
one serving of fatty-fish per week, such as salmon, can
reduce the risk of cardiac arrest.
Based
on a survey of food intake, researchers found: "An
intake of 5.5 grams of n-3 fatty acids per month was
associated with 50 percent reduction in the risk of
primary cardiac arrest."
An 84 gram (three ounce)
serving of cooked fresh salmon (a fatty fish) contains 1.49
grams of n-3 fatty acids. Four servings of salmon per month
would provide 5.96 grams of Omega-3 fatty acids, enough
to reap the cardiac benefits, according to the study.
The researchers found that
small increases in the percentage of Omega-3 fatty acids
in the total fatty-acid level could substantially lower
the risk of heart attack. "Our findings suggest an
inverse relation of both dietary intake and red blood cell
membrane levels of n-3 polyunsaturated fatty acids with
the risk of primary cardiac arrest. . . The consistency
of the findings using two different approaches to the measurement
of Omega-3 polyunsaturated fatty acid intake from seafood
-- a food frequency questionaire and a biomarker -- enhances
considerably the validity of our findings."
"Taken together, the
data suggest that when compared to no seafood intake, dietary
intake of modest amounts of Omega-3 fatty acids from seafood
may reduce vulnerability to ventricular fibrillation and,
thereby, reduce the risk of coronary heart disease mortality.
Additional clinical trials to assess the effectiveness of
efforts to enhance dietary intake of Omega-3 polyunsaturated
fatty acids for the prevention of primary cardiac arrest
should be considered."
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Study Reaffirms
Value Of Eating Fatty Fish
HEART
ATTACKS: The acids help prevent irregular heartbeats.
By CINDY TUMIEL - San Antonio Express-News
SAN
ANTONIO - Older people who eat at least one serving
of fatty fish like mackerel or salmon each week are
less likely to die from a heart attack, according to
a study by scientists in Washington state.
The findings add more data to a growing
body of evidence about the health benefits of fish that
are rich in Omega-3 fatty acids, said Dr. David Siscovick,a
professor of medicine and epidemiology at the University
of Seattle's Cardiovascular Health Research Unit.
"We found that eating modest amounts
of fatty fish was associated with a 44 percent lower risk
in fatal heart attacks," Siscovick said. So-called
fatty fish like salmon have higher amounts of Omega-3 fatty
acids than leaner fish like cod and snapper. Omega-3 fatty
acids are believed to reduce the risk of arrhythmias, or
irregular heartbeats, that can trigger fatal heart attacks.
Contemporary research has shown Omega-3s
are integral to development of visual acuity in children
and has beneficial ef fects on patients with inflammatory
or autoimmune illnesses like lupus, arthritis and Crohn's
disease, Simopoulos said. "The current study bolsters
earlier findings about heart benefits of Omega-3. We've
had very good clinical studies that show (Omega-3 fatty
acids) lower blood pressure, lower triglyceride (blood fat)
levels and lower the tendency for thrombosis (blood clots)".
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Effects of Omega-3 Polyunsaturated
Fatty Acids on Breast Cancer
By Lisa Shapiro - ABSTRACT
Epidemiological
observations reveal that Japanese women, who eat a
low-fat diet with a high fish consumption, have a much
lower incidence of breast cancer than North American
and European women who eat a higher fat diet rich in
omega-6 polyunsaturated fats.
This observation has been supported by
experimental research that Omega-6 fatty acids like corn
and safflower oil can promote tumor growth, and Omega-3
fatty acids found in fish oil can inhibit tumor growth.
Omega-3 fatty acids serve a protective role against breast
cancer by competitively inhibiting harmful Omega-6 metabolites
that may be responsible for tumor promotion.
This research holds
promise for possible clinical applications including
breast cancer risk screening, dietary prevention,
and
therapeutic dietary intervention for breast cancer
patients.
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There are lots of good reasons for eating salmon
- apart from its great taste!