What is the best way to get Omega-3
What are Omega-3 fatty Acids?
The two major classes of polyunsaturated fatty acids (PUFAs) are the omega-3 and omega-6 fatty acids. Several different omega-3s exist, research focuses on three: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA,EPA and DHA are essential fatty acids, meaning that your body can’t make it, so you must get it from the foods and beverages you consume.
Why are they so important?
Omega -3 fatty Acids are called the” good” fats as opposed to saturated fats and trans-fats, which are called “bad” fats.
So why are these good for us?
According to a study in the United States National Library, omega-3 fatty acids reduce triglycerides, arrhythmia, slow the buildup of plaque in your arteries, and reduce blood pressure. They help control blood sugar, reducing your risk of diabetes and lower blood pressure. Omega-3s play important roles in the body as components of the retina, brain, and sperm. In addition to their structural role in cell membranes, omega-3s (along with omega-6s) provide energy for the body and produce signaling molecules; these molecules have functions in the body’s cardiovascular, pulmonary, immune and endocrine systems.
Sounds good, doesn’t it?
Role in Disease Prevention
• Heart disease – A study published in Life Extension Magazine shows that eating fatty fish and other types of seafood as part of a healthy eating pattern helps keep your heart healthy and helps protect you from some heart problems. Getting more EPA and DHA from foods or dietary supplements lowers triglyceride levels, for example.
• Baby’s health and development – During pregnancy and breastfeeding, eating 8 to 12 ounces per week of fish and other seafood may improve your baby’s health. However, it is important to choose fish that are higher in EPA and DHA and lower in mercury. Examples are salmon, herring, sardines, and trout.
• Cancer prevention – Some studies in, suggest that people who get more omega-3s from foods and dietary supplements may have a lower risk of breast cancer and perhaps colorectal cancer.
• Alzheimer’s disease, dementia, cognitive function – Some research shows that people who consume more omega-3s from food such as fish may have a lower risk of developing Alzheimer’s disease, dementia, and other problems with cognitive function.
For more information on benefits of Omega-3fatty acids and Omega3s supplements, refer to Life Extension Magazine.
Best way to get Omega3 fatty acids
Omega-3s, sometimes referred to as “n-3s,” are present in certain foods as well as dietary supplements such as fish oil.
Vegetarian sources include, Chia Seeds, Algal Oil, Brussels Sprouts, Walnuts and Flaxseeds. Plant oils that contain ALA include flaxseed (linseed) .It is also found that eating chia seeds decreased blood triglycerides and increased both “good” HDL cholesterol and omega-3 levels in the blood.
Fish like, Salmon, Trout,Tuna and Mackerel are excellent Non-Vegetarian sources of Omega-3 fatty acids.
So how much do Human body need?
The current daily recommended intake of ALA for adults over age 19 is 1,100 mg for women and 1,600 mg for men.Refer to below table for details.
Doctors recommend, that for most people, an omega 6 to omega 3 ratio of 4:1 is ideal– that’s 4 omega 6s for every 1 omega-3. Anti-aging experts suggest going even further, maintaining a 1:1 ratio or higher in favor of omega3s.
So, Best way to get Omega-3 fatty acids by using cooking oils like olive oil and Coconut Oil, rather than soybean or canola oil that are rich in Omega-6 fatty acids.
What happens if I don’t get enough omega-3s?
A deficiency of omega-3s can cause rough, scaly skin and a red, swollen, itchy rash.
Takeaways for you:
• Omega 3 fatty acids are to be included in your diet to maintain health of your heart, arteries, eyes, brain and skin.
• Sources of Omega-3 fatty acids from plants and animal sources are mentioned in this article.
• Ratio of Omega6 fatty acids is to Omega3 fatty acid should be 4:1
• Daily recommended intake of ALA for adults over age 19 is 1,100 mg for women and 1,600 mg for men.
If you are a health enthusiast, Life Extension Magazine Subscription, will be an excellent resource for you towards better health and a vibrant life!