Omega 3 and its Importance

Omega-3: Relationship to Bone Health and Vitamin D

Fish oil has numerous health benefits including reducing risk of heart disease, breast and colorectal cancer, age-related macular degeneration, dry eye disease, and dementia and other issues with cognitive function. It has also been shown to lessen the symptoms of rheumatoid arthritis, ADHD, and cystic fibrosis.

Research has also shown the positive impact of fish oil on osteoporosis. It has been associated with a higher maintenance of BMD during aging, decrease in hip fracture risk, harmful inflammation and bone remodeling, increase in BMD. These studies found that 4 percent purified fish oil is superior for bone health than 1 percent. In addition to it’s standalone benefits, omega-3 has also been shown to work with vitamin D to improve health. Together, these nutrients improve blood pressure and reduce risk of cardiovascular disease, improve metabolism, reduce cancer risk and inhibit tumor growth, improve serotonin levels in the brain, and reduce harmful inflammation and autoimmunity. Together, these nutrients improve bone health and osteoporosis. However, the mechanism in which omega-3 impacts bones is still unknown.

Omega-3 deficiency can lead to problems including rough scaley skin and an itchy red patch. This further showcases the importance of getting enough omega-3 in the diet. The next section outlines the sources of omega-3.

Sources of Omega-3

The major source of omega-3 is fish oil, which comes from specific seafood. However, some plants contain alpha-linoleic acid (ALA), which is an omega-3 similar to those in found in fish.

The omega-3s found in fish are more easily absorbed by the body. It also must convert the omega-3s from plants into a usable form. Some individuals are unable to covert omega-3s from plant-based sources.

The National Institute of Health recommends men consume 1.6 grams and women 1.1 grams per day. The upper intake limit according to the European Food and Safety Authority is 5 grams per day.

Plant Sources of Omega-3

• Seaweed

• Nori

• Spirulina

• Chlorella

• Chia seeds

• Hemp seeds

• Flaxseeds

• Walnuts

• Edamame

• Kidney beans

• Soybean oil

• Wheat germ

Supplements

Fish Sources of Omega-3

• Mackerel

• Salmon

• Seabass

• Oysters

• Sardines

• Shrimp

• Fish oil

• Cod liver oil

• Krill oil

• Algae oil

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