Peas and Other Legumes

More research is needed to determine whether omega-3s could help reduce the risk of colon cancer, breast cancer, and advanced prostate cancer. The American Cancer Society recommends a diet that includes fish, but the organization does not endorse omega-3 supplements for cancer prevention.

There is preliminary evidence to suggest that omega-3s may protect against dementia and improve mental function. In one study, older people with a diet high in omega-3 fatty acids had a lower risk of developing Alzheimer's disease. More research is necessary to confirm the association.

Studies suggest omega-3 supplements may improve the symptoms of ADHD (attention deficit hyperactivity disorder). However, the evidence is inconclusive; a dietary supplement can't offer a cure-all for ADHD. Nevertheless, omega-3s may provide some added benefits to traditional treatment. We do know omega-3 fatty acids are important in brain development and function.

Omega-3 fatty acids may help to calm mood disorders and improve the effectiveness of antidepressants. However, results of studies have been mixed so far. Countries with higher levels of omega-3s in the typical diet have lower levels of depression, although more studies are needed.

Studies suggest omega-3s can improve joint symptoms such as pain and stiffness from rheumatoid arthritis. Additionally, a diet high in omega-3s may also boost the effectiveness of anti-inflammatory drugs.

The evidence is mixed on whether omega-3 supplements can help prevent strokes. Nevertheless, omega-3 fatty acids have been shown to prevent plaque buildup inside blood vessels. Studies suggest that at high doses, omega-3 supplements might raise the risk of the less common type of stroke that involves bleeding in the brain.

Omega-3s can lower blood pressure, although the effect seems to be small. One dietary strategy is to replace red meat with fish during some meals. But it's best to avoid salty fish, such as smoked salmon.

Omega-3s can lower your triglycerides, a blood fat that's linked to heart disease. Talk with your doctor before taking omega-3 supplements, because some types can make your "bad" cholesterol worse. You can also bring down triglyceride levels with exercise, by drinking less alcohol, and cutting back on sweets and refined carbohydrates.

It is thought that omega-3 fatty acids help fight disease by reducing inflammation in the blood vessels, joints, and elsewhere. High doses of omega-3 fatty acids also lower the risk for an abnormal heart rhythm and reduce unhealthy fats in the bloodstream known as triglycerides. Moreover, omega-3 fatty acids can slow plaque buildup inside the blood vessels. We must get omega-3 fatty acids from foods or supplements since our bodies cannot make them.