Omega 3 Fats Appear to Reduce Cancer Risks

by Marjie Gilliam Dayton Daily News - 07.10.03

To get the most out of your exercise program you need to eat a variety of healthy foods, including those that contain certain fats. Although we typically consume plenty of the Omega 6 fatty acids found in meats, seeds, nuts and grains, we do not eat enough Omega 3 fats, which are continually being studied for their beneficial effects on blood pressure, coronary heart disease, cancer and other conditions.

Your body does not make Omega 3s, they are `essential' and obtained only from your diet. The best sources are from fish, including salmon, tuna, mackerel and sardines, although there are some good plant sources, such as flax, canola, soy and walnuts.

A study published in the May 20 International Journal of Cancer reviewed the diets of participants (8,000 cases of cancer and nearly 23,000 healthy control subjects). Significant reductions - ranging from 30 percent to 50 percent of cancers of the esophagus, colon, breast and ovary - were found in those eating the highest amount of Omega 3s, almost all coming from fish and seafood. The study estimated that even consuming small amounts of Omega 3s (one or two servings per week) reduced risk of cancer by 12 percent to 30 percent.

Although exact amounts differ from person to person, revised guidelines from the U.S. National Academy of Sciences state that an acceptable range of total (all fats), is 20 percent to 35 percent of total caloric intake.

(C) 2003 Marjie Gilliam