Stephen Barrie博士：欧米伽3脂肪酸对健康很有益处

Stephen Barrie博士：欧米伽3脂肪酸对健康很有益处 Stephen Barrie博士:欧米伽3脂肪酸对健康很有益处 自1900年代开始,美国不断提升欧米伽6脂肪酸的摄取量。目前,美国公民平均每天摄取25克的欧米伽6炎性脂肪。心脏病、肥胖、抑郁、癌症、糖尿病等疾病的发病率也在急剧上升。 在此同时,欧米伽3脂肪酸的平均摄取量逐渐下降。然而,人体应保持脂肪酸的正确比例,所以应在日常饮食中摄取更多的欧米伽3脂肪酸。 调查研究发现,欧米伽3脂肪酸对人体健康有很多益处,会抑制代谢综合征的发生,帮助人体保持健康的血压、胆固醇的水平,甚至可以阻止脂肪细胞的生成。例如,鱼油中的欧米伽3脂肪酸促进肥胖人群的脂联素水平分泌,脂联素会帮助抑制肥胖和糖尿病。 1、降低患糖尿病风险 最近研究预测,欧米伽3脂肪酸在代谢过程中发挥重要作用,可以降低患二型糖尿病的风险。 2、降低患心脏病风险 心脏病是导致女性死亡的头号杀手。研究明,摄取适当的鱼类食物可以降低一半女性患心脏病的风险。多吃鱼、减少饱和脂肪酸的摄取可以改善胆固醇的水平。欧米伽3,尤其是DHA,可以减少中风对大脑的损伤。 3、促进大脑健康 欧米伽3脂肪酸帮助大脑维持较高的流动性,在大脑老化过程中保护大脑思维的灵活性。保持适当的欧米伽3不欧米伽6在人体中的比例会有助于抵抗阿尔茨海默氏症。同样,这不降低胆固醇和增大抗氧化剂摄取量有关。在日常生活中,应多摄取鱼油和抗氧化剂,例如黄酮类。 4、减少焦虑,缓解情绪 研究表明,欧米伽3脂肪酸帮助年轻人减少20%的焦虑和炎症。 5、有助于改善视力 欧米伽3脂肪酸直接抑制细胞活性,导致视网膜病变。哈佛大学医学院的研究表明:消化过程中,欧米伽3脂肪酸分解成几部分,包括一个叫4-HDHA的成分,它可以抑制不 规则血管的生长。同时,欧米伽3可以缓解黄斑的生成。然而,欧米伽6脂肪酸则会增加 患AMD的风险。 6、保持骨骼和关节健康 欧米伽3脂肪酸可以减轻骨关节炎。一项动物的研究表明,鱼油中的欧米伽3脂肪酸 可以有助于保持骨骼和关节健康。另外,不太受青睐的欧米伽6脂肪酸不健康的欧米伽3 脂肪酸之间的比例和乳腺癌的发生有很大联系。 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.