Evidence mounts for Omega-3 health benefits

Reducing the likelihood of heart attack, arthritis and stroke might be easier than you think. In fact, the answer might be as close as the seafood counter of your local grocery store.

Fish oil from cold-water fish (such as salmon, tuna, lake trout, mackerel, sardines and herring) has a not-so-magic ingredient that’s getting more and more attention in the medical research community: Omega-3 essential fatty acid.

The Food and Drug Administration in 2004 gave a “qualified health claim” (which means that all of the data are not in, but all looks good so far) to Omega-3 essential fatty acid on the basis of reducing the risk of coronary heart disease. It’s rare that the FDA will give a health claim to a food, but it did. And Omega-3 can’t be produced by the body; it must come from food.

Here are some of the ways Omega-3 can help:

•Lower risk of stroke

•Lower cholesterol

•Help with depression: One study showed that people who took Omega-3 fatty acid for 12 weeks experienced a decrease in anxiety and sleep problems.

•Assist with weight loss: Overweight people can gain better control of their blood sugar.

•Reduce symptoms of inflammatory bowel disease

•Reduce the likelihood of developing macular degeneration

•Improve arthritis symptoms

•Help with skin disorders

•Reduce likelihood of colon cancer — A study of Eskimos, who have a diet very high in Omega-3, showed a low rate of colon cancer.

•Reduce the likelihood of developing breast cancer, and inhibit the growth of prostate cancer.

•Lower risk of diabetes

•Increase brain function and reduce memory loss

•Reduce the symptoms of dry eye

•Lower risk of osteoporosis

•Lower blood pressure

Ask your physician if a change in your diet to include cold-water fish or an Omega-3 supplement might be right for you.