분야
pptxOmega-3 essential fatty acids contain eicosapentaenoic acid (EPA), which is a natural anti-inflammatory. Another essential acid, gamma-linolenic acid (GLA), also acts as an anti-inflammatory.
Research suggests that they reduce the production of inflammatory chemicals in the body (prostaglandin E2 and inflammatory cytokines).
Good sources of omega-3 fatty acids
Fish oil capsules: providing 1 to 1.2 grams of EPA and DHA per day. Side effects of fish oil may include indigestion and a fishy aftertaste. Fish oil has a mild "blood-thinning" effect.
Flaxseed oil: 1 tablespoon two to three times a day.
Walnuts, 1 ounce (14 halves) a day
Hoff S, Seiler H, Heinrich J, Kompauer I, Nieters A, Becker N, Nagel G, Gedrich K, Karg G, Wolfram G, Linseisen J. Allergic sensitisation and allergic rhinitis are associated with n-3 polyunsaturated fatty acids in the diet. Eur J Clin Nutr. 59.9 (2005): 1071-1080.
Health Effects of Omega-3 Fatty Acids on Asthma ; US department of health and human service
James MJ, Gibson RA, Cleland LG. Dietary polyunsaturated fatty acids and inflammatory mediator production. American Journal of Clinical Nutrition, 2000;71 (Suppl):343S-348S.
Mantzioris E, Cleland LG, Gibson RA, et al. Biochemical effects of a diet containing foods enriched with n-3 fatty acids. American Journal of Clinical Nutrition, 2000;72:42-48.
