自1900年代開(kāi)始，美國(guó)不斷提升歐米伽6脂肪酸的攝取量。目前，美國(guó)公民平均每天攝取25克的歐米伽6炎性脂肪。心臟病、肥胖、抑郁、癌癥、糖尿病等疾病的發(fā)病率也在急劇上升。
在此同時(shí)，歐米伽3脂肪酸的平均攝取量逐漸下降。然而，人體應(yīng)保持脂肪酸的正確比例，所以應(yīng)在日常飲食中攝取更多的歐米伽3脂肪酸。
調(diào)查研究發(fā)現(xiàn)，歐米伽3脂肪酸對(duì)人體健康有很多益處，會(huì)抑制代謝綜合征的發(fā)生，幫助人體保持健康的血壓、膽固醇的水平，甚至可以阻止脂肪細(xì)胞的生成。例如，魚(yú)油中的歐米伽3脂肪酸促進(jìn)肥胖人群的脂聯(lián)素水平分泌，脂聯(lián)素會(huì)幫助抑制肥胖和糖尿病。
1、降低患糖尿病風(fēng)險(xiǎn)
最近研究預(yù)測(cè)，歐米伽3脂肪酸在代謝過(guò)程中發(fā)揮重要作用，可以降低患二型糖尿病的風(fēng)險(xiǎn)。
2、降低患心臟病風(fēng)險(xiǎn)
心臟病是導(dǎo)致女性死亡的頭號(hào)殺手。研究表明，攝取適當(dāng)?shù)聂~(yú)類(lèi)食物可以降低一半女性患心臟病的風(fēng)險(xiǎn)。多吃魚(yú)、減少飽和脂肪酸的攝取可以改善膽固醇的水平。歐米伽3，尤其是DHA，可以減少中風(fēng)對(duì)大腦的損傷。
3、促進(jìn)大腦健康
歐米伽3脂肪酸幫助大腦維持較高的流動(dòng)性，在大腦老化過(guò)程中保護(hù)大腦思維的靈活性。保持適當(dāng)?shù)臍W米伽3與歐米伽6在人體中的比例會(huì)有助于抵抗阿爾茨海默氏癥。同樣，這與降低膽固醇和增大抗氧化劑攝取量有關(guān)。在日常生活中，應(yīng)多攝取魚(yú)油和抗氧化劑，例如黃酮類(lèi)。
4、減少焦慮，緩解情緒
研究表明，歐米伽3脂肪酸幫助年輕人減少20%的焦慮和炎癥。
5、有助于改善視力
歐米伽3脂肪酸直接抑制細(xì)胞活性，導(dǎo)致視網(wǎng)膜病變。哈佛大學(xué)醫(yī)學(xué)院的研究表明：消化過(guò)程中，歐米伽3脂肪酸分解成幾部分，包括一個(gè)叫4-HDHA的成分，它可以抑制不規(guī)則血管的生長(zhǎng)。同時(shí)，歐米伽3可以緩解黃斑的生成。然而，歐米伽6脂肪酸則會(huì)增加患AMD的風(fēng)險(xiǎn)。
6、保持骨骼和關(guān)節(jié)健康
歐米伽3脂肪酸可以減輕骨關(guān)節(jié)炎。一項(xiàng)動(dòng)物的研究表明，魚(yú)油中的歐米伽3脂肪酸可以有助于保持骨骼和關(guān)節(jié)健康。另外，不太受青睞的歐米伽6脂肪酸與健康的歐米伽3脂肪酸之間的比例和乳腺癌的發(fā)生有很大聯(lián)系。
英文原文
Health Benefits of Omega-3s
Stephen Barrie, ND
safflower and sunflower oils) has increased steadily in the United States
Consumption of omega-6 fats (a fat found in abundance in soybean, corn,since the early 1900s. The average citizen now consumes 25 grams ofomega-6 inflammatory fats per day. At the same time, incidence of disease such as heart disease, obesity,
depression, cancer, and diabetes have risen sharply.
While at the same time, the average consumption of the healthy Omega-3 fatty acids has decreased. It is critically important to maintain the proper ratios of fatty acids and most people need to add more Omega-3s back into their diet.
Research Studies
Omega-3 fats have many beneficial health effects and there are myriad studies exploring these mechanisms.
Weight
Omega-3s from fish oil boosted levels of adiponectin in overweight people;
the hormone may help deter obesity and diabetes
A healthy diet that included omega-3 fats, plus plenty of beans and vegetables may help lessen the effects of, or even prevent, metabolic syndrome. The omega-3s help support healthy blood pressure, cholesterol levels, and may even block fat cell formation.
>> Diabetes
Omega-3 may reduce risk of diabetes. A recent study indicated 'omega-3 fatty acids play a role in metabolic processes with respects to blood sugar and fat processing; reducing the risk of developing type 2 diabetes.'
>>Heart
Women's heart disease risk cut in half by fish. Heart disease is the number one cause of death in women. A recent study links moderate intake of fish to a 50 percent lower risk of heart disease.
Long term research has linked eating more fish and less saturated fat to improved cholesterol levels. Statin drugs did not appear to offer further benefits.
Omega-3 lessens stroke damage. There is growing evidence in animal studies that omega-3, particularly DHA, can reduce brain damages from injury and stroke. More research is needed to determine protective effect.
>> Brain
Fish makes for a stronger brain. According to a novel MRI study, 'consuming baked or broiled fish promotes stronger neurons in the brain’s gray matter by making them larger and healthier.' This 'increases the brain’s resistance to Alzheimer’s disease and lowers risk for the disorder.'
Maintaining the proper balance between omega-3 and omega-6 may help prevent Alzheimer’s disease. Also, reducing cholesterol intake and consuming antioxidants have a related effect. Overall, As stated in the a new study, 'the use of a diet with an appropriate ω-3/ω-6 PUFA ratio, rich in healthy oils, fish and antioxidants, such as flavonoids.
Omega-3 fatty acids have been linked with improved brain function. The mechanism was examined in a 2006 animal study. The omega-3s helped maintain higher levels of fluidity in the brain, thereby preserving memory and mental flexibility during aging.
>> Mood
Research indicates that omega-3s reduce anxiety chemicals and inflammation in healthy young people. This study showed 20% reduction in anxiety and decreased cytokines from omega-3 intake.
>> Eyes
Omega-3 fats directly inhibit the cellular activity that contributes to retinopathy, according to a 2011 study led by scientists from Harvard Medical School. During digestion, omega-3 breaks down into parts including a metabolite called 4-HDHA, which specifically inhibits this irregular blood vessel growth.Omega-3s appear to slow the progression age-related macular
Degtenrations by a significant percentage. Inflammatory omega-6 fats (found primarily in heavy vegetable oils and fried foods) may increase the risk of AMD.
>> Bone
Omega-3's appear to reduce instance of osteoarthritis in an animal study (by 50%). One animal study has shown that the omega-3s in fish oil helped maintain bone and joint health.
Omega-3 fats may help reduce the physical damage caused by smoking.
According to a study in 2011, 'omega-3 improved endothelial function and the elastic properties of the arterial tree in healthy smokers,with a parallel anti-inflammatory effect.'
A meta-analysis suggested a link between high consumption of omega-3s and lower levels of homocysteine, although more research is needed to investigate the relationship.
Higher omega-3 intake and blood levels have been associated with a lower risk of breast cancer. In addition, the ratio between the less-desirable omega-6 fats and the healthy omega-3s also correlated with variations in the occurrence of breast cancer。
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