Try to answer the riddle: What is the difference between Japanese and American men?
Well, the answer is scientific: There are 2 significant and glaring differences: Japanese men eat more fish and are less likely to develop heart disease symptoms than American men.
The relationship between fish and heart health
It all started with the Eskimo study, which paved the way for understanding the importance of essential omega 3 fatty acids. This study found that among Greenland Eskimos there is a relatively low incidence of cardiovascular disease. The conclusion was that what causes the low incidence is the high fish consumption of this population, relative to the fish consumption of men and women in the western population.
Another study at the University of Pittsburgh, USA, found that Japanese men consuming an average of 100 grams of fish a day had 100% higher omega 3 levels than American men who consumed only 17-3 grams of fish a day. Values related to heart health were measured during the study period, such as high blood pressure, high cholesterol, diabetes, alcohol consumption, and smoking. A study published in HEART magazine confirmed the association between eating fish and reducing the onset of atherosclerosis and heart disease in middle-aged men.
What are Omega 3 fatty acids?
The benefits of omega-3 fatty acids for health are recognized and even proven. In fact, new research in the field is very often published, showing more and more benefits to these fatty acids. However, over the years, it has become clear that not all omega-3 fatty acids are equally important, and some are in abundance, and others less so.
Omega-3 fatty acids are unsaturated fatty acids. There are 3 types:
α-linolenic acid - ALA
Eicosapentaenoic acid - EPA
Docosahexaenoic acid - DHA
Since the human body is unable to produce these fatty acids, it should be consumed from 2 nutritional sources: fish and plants, such as walnuts, flax seeds and canola oil. Fish oil provides the EPA and DHA fatty acids which are the most widely studied fatty acids associated with disease prevention and beneficial effects. The vegetable source provides fatty acid ALA.
Why are fatty acids derived from fish more important?
Numerous studies done over the years have already demonstrated the relationship between marine omega 3, EPA and DHA, fish consumption, and improvement of various health conditions. These studies have led world bodies to recommend the consumption of fatty acids EPA and DHA from marine sources as a dietary supplement or in disease states.
This, while various data show that omega-3 fatty acids from a plant source is not a sufficient nutritional source. Although plant-based fatty acid (ALA) is known to convert into the body to DHA and EPA, it is probably a small and negligible amount. Therefore, the recommendation of medical organizations around the world is that DHA and EPA fatty acids should be consumed either through fish rich in Omega 3 or through fish oil-based supplements.
Omega 3 is not just for the heart
In many studies, consumption of omega 3 has been associated with reducing the risk of mortality, reducing the risk of cardiovascular disease, lowering blood triglyceride levels, and more. These conclusions prompted the American Heart Association (AHA) to recommend taking EPA and DHA omega-3s, at a dose of 1 gram per day, for people who have had a myocardial infarction (heart attack), as well as 4-2 grams per day, For those diagnosed with high blood lipid levels (hypertriglyceridemia).
In addition, the American Family Physician Association notes that consumption of EPA and DHA omega-3s, at a dose of 3 grams per day, may contribute to joint health, based on several published studies on the subject.
Also, the recommendations of world health organizations for pregnant and lactating women are known to consume at least 200 mg of DHA per day, throughout the pregnancy and lactation period.
Are Nutritional Supplements Equally Effective in Fish?
In recent years, experts around the world have been debating whether to recommend eating fish, especially for pregnant women, because of the contaminants they contain, such as mercury and other heavy metals.
As a result, several studies have been conducted demonstrating that consuming nutritional supplements containing omega 3 is just as effective as eating fish. At the same time, there has been an increase in Omega-3-enriched products in the market and products extracted from fish that have been refined to remove the infections.
Also, as noted, in several studies it has been found that taking dietary supplements containing fish oil may provide a similar benefit to that of fatty fish. An ISSFAL report states that omega-3 intake should not be enough from a vegetable source, but the DHA and EPA fatty acids should be consumed through omega-3 fish or fish oil-containing supplements.
