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- Harvard School of Public Health: Antioxidants: Beyond the Hype
- National Center for Complementary and Alternative Medicine: Antioxidants
- Cleveland Clinic: Antioxidant Food Table
- Diabetes Metabolism: Effect of Omega-3 Fatty Acids on Lipid Peroxidation and Antioxidant Enzyme Status in Type 2 Diabetic Patients
- Diabetes Metabolism: Effect of Omega-3 Fatty Acids on Lipid Peroxidation and Antioxidant Enzyme Status in Type 2 Diabetic Patients
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Is Omega-3 an Antioxidant?
Omega-3 fatty acids are a type of polyunsaturated fat and are derived from either fish or plant sources. “Antioxidant” refers to the chemical property of substances that are able to neutralize free radical damage in the body. While omega-3s do not rank among the super antioxidants, a study in the August 2002 "Journal of the American College of Nutrition” reports that they do lower free radical levels 3. Omega-3s may also increase activity of antioxidant enzymes manufactured by the body.
About Antioxidants
When your body breaks down foods or is exposed to environmental toxins, it produces unstable compounds called free radicals. Antioxidants are believed to protect your body against oxidative stress by neutralizing free radicals. Thousands of different substances in foods can act as antioxidants.
Antioxidant Sources
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In observational studies diets high in antioxidant-rich foods such as fruits and vegetables have been associated with lower risk for many chronic diseases. Some of the richest vegetables sources include artichokes, broccoli, red cabbage and white and sweet potatoes. Small red, black, kidney and pinto beans are also high in antioxidants.
About Omega-3s
The omega-3 fatty acids include DHA and EPA, found in fish, and ALA, found in plant foods. Omega-3s have many heart benefits -- they protect against arrhythmias, heart attack and stroke. Due to their anti-inflammatory effects, omega-3s may be beneficial in treating rheumatoid arthritis, asthma and Crohn’s disease, according to Pharmacist’s Letter.
Antioxidant activity is a potential mechanism through which omega-3 fatty acids may reduce inflammation. In rats, omega-3s increased production of the antioxidant enzymes glutathione peroxidase, superoxide dismutase and catalase 6. In people with Type 2 diabetes, omega-3s increased glutathione peroxidase but not other antioxidant enzymes, according to a 2002 study published in "Diabetes Metabolism. 6"
- The omega-3 fatty acids include DHA and EPA, found in fish, and ALA, found in plant foods.
- Due to their anti-inflammatory effects, omega-3s may be beneficial in treating rheumatoid arthritis, asthma and Crohn’s disease, according to Pharmacist’s Letter.
Omega 3 Sources
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Fish that are rich in omega-3 fatty acids include salmon, mackerel, lake trout, sardines and tuna. Some omega-3 sources are also rich in other antioxidants. For example, flaxseed and walnuts are high in vitamin E, while salmon and tuna are high in selenium.
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References
- Harvard School of Public Health: Antioxidants: Beyond the Hype
- National Center for Complementary and Alternative Medicine: Antioxidants
- Journal of the American College of Nutrition: Omega-3 Fatty Acids in Inflammation and Autoimmune Diseases
- Cleveland Clinic: Antioxidant Food Table
- DHA/EPA Omega-3 Institute: DHA + EPA For Cardiovascular Health
- Diabetes Metabolism: Effect of Omega-3 Fatty Acids on Lipid Peroxidation and Antioxidant Enzyme Status in Type 2 Diabetic Patients
- Research Journal of Pharmaceuticals, Biological and Chemical Sciences: Evaluation of Antioxidant Effect of Omega 3 - Fatty Acid Against Paracetamol Induced Liver Injury in Albino Rats
- Jouris, K. B., McDaniel, J. L., & Weiss, E. P. (2011). The effect of omega-3 fatty acid supplementation on the inflammatory response to eccentric strength exercise. Journal of Sports Science & Medicine, 10(3), 432.
- Tartibian, B., Maleki, B. H., & Abbasi, A. (2009). The effects of ingestion of omega-3 fatty acids on perceived pain and external symptoms of delayed onset muscle soreness in untrained men. Clinical Journal of Sport Medicine, 19(2), 115-119.
- Parra, D., Ramel, A., Bandarra, N., Kiely, M., MartÃnez, J. A., & Thorsdottir, I. (2008). A diet rich in long chain omega-3 fatty acids modulates satiety in overweight and obese volunteers during weight loss. Appetite, 51(3), 676-680.
- Omega-3 Fatty Acids. (2016). Retrieved January 18, 2018, from http://ods.od.nih.gov/factsheets/Omega3FattyAcidsandHealth-HealthProfessional/
- Daley, C. A., Abbott, A., Doyle, P. S., Nader, G. A., & Larson, S. (2010). A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef. Nutrition Journal, 9(1), 10.
- Covington, M. B. (2004). Omega-3 fatty acids. Atlantic, 1(2.0)
Writer Bio
Catherine Cox started writing in 1989. She has been published by “Nutrition and the M.D.” and “Consultant” and has written client education materials for health-care organizations. A dietitian and diabetes educator, Cox holds a Master of Public Health in nutrition science from the University of California, Los Angeles.