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A little omega-3 a day may not always keep the doctor away, but it does bolster heart health, improve brain function and slow down aging. According to Mayo Clinic dietitian Katherine Zeratsky, fatty fish such as salmon, tuna, herring and sardines are strong omega-3 fatty acid sources. It's also found in walnuts, flax seed, soybeans and their oils, as well as supplements, but the body best absorbs omega-3s from food.
Longevity
A study published in the Jan. 20, 2010, Journal of the American Medical Association (JAMA), examined data from 608 California heart patients, finding a relationship between intake of fish-based omega-3s and longer telomeres--chromosomal markers of longevity.
Heart Health
Zeratsky says unsaturated fatty acids such as omega-3s lower cholesterol levels, and that the U.S. Food and Drug Administration's recommended daily dose of 3 grams of omega-3 fatty acids can lower blood pressure and heart attack risk.
Brain Function
Research conducted in 2008 and published in the journal Nature Reviews Neuroscience found omega-3s improve learning and memory, and help combat mood disorders, schizophrenia and dementia, according to Fernando Gomez-Pinilla, study author and UCLA professor of neurosurgery and physiological science.
Cell Health
Omega-3s keep cells healthier by decelerating their aging time. The California study published in JAMA in January 2010 showed that patients with coronary disease given omega-3 fatty acids over a 5-year period had slowed cell aging.
Omega-3 Overdose
According to Zeratshy, exceeding 3 grams of omega-3 per day can cause have dangerous side effects, including bleeding and stroke.
Source:
The Mayo Clinic: Omega-3 Fatty Acids
Journal of the American Medical Association: Omega-3s and Telomeric Aging
Nature Reviews Neuroscience: Brain Foods
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