Get your dose of omega-3
OMEGA-3 is an essential fatty acid our body cannot produce on its own.
Many know about omega-3’s importance in maintaining general health but still do not consume enough for daily maintenance.
Health benefits of omega-3
– Lowering triglycerides: Studies have revealed the efficacy of fish oil (the rich source of omega-3) in reducing triglycerides.
It can reduce the Very Low Density Lipoprotein (VLDL) production in the liver and increase VLDL clearance.(1)
VLDL is a protein that carries triglycerides to body cells for energy or to fat cells for storage.
– Anti-inflammation: The anti-inflammatory properties of omega-3 have demonstrated joint inflammation reduction, which benefited those with rheumatoid arthritis.(2)
The anti-inflammation effect is also shown to slow down atherosclerosis progression. This could be because omega-3 is able to stabilise the atherosclerotic plaques from rupture.(3)
– Maintain heart health: Numerous studies have reported that omega-3 can reduce the risk of stroke and coronary heart disease mortality as intake of omega-3 is associated with helping reduce blood pressure, triglyceride levels and risk of thrombosis, which then contribute to lowering risk of stroke and heart attack prevention.(4)
How much omega-3 do you need?
To date, there is no standard dosage for omega-3 intake. The dosage recommended by health organisations may vary, however most are suggesting healthy adults consume at least 250mg-500mg of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) daily.(5)
References
Shearer, G.C., Savinova, O.V., (1) and Harris, W.S., 2012. Fish oil – how does it reduce plasma triglycerides? Biochim Biophys Acta., 1821(5):843-851
Calder, P.C., 2013. Omega-3
(2) polyunsaturated fatty acids and inflammatory processes: nutrition or pharmacology? Br J Clin Pharmacol., 75(3):645-662
Calder, P.C., 2010. Omega-3
(3) fatty acids and inflammatory processes. Nutrients, 2(3):355-374
Mozaffarian, D., and Wu,
(4)
J.H., 2011.Omega-3 fatty acids and cardiovascular disease: effects on risk factors, molecular pathways, and clinical events. J Am Coll Cardiol., 58(20):20472067
Healthline, 2017. How Much (5)
Omega-3 Should You Take Per Day? Retrieved 12 June, 2018 from https://www.healthline.com/ nutrition/how-much-omega-3
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