The Benefits of Omega 3 Fatty Acids in Your Diet
Omega 3 fatty acids are beneficial for a variety of health issues such as obesity, high blood pressure, arthritis, diabetes, heart disease and even depression. Research has shown that eating foods containing omega 3 fatty acids or taking supplements can improve arterial health and lower blood pressure. Omega 3 fatty acids also help decrease triglyceride levels and blood clotting which could lead to a stroke.
Where Can You Get Omega 3 Fatty Acids?
Omega 3 fatty acids are essential to health but they can’t be manufactured in the body and must be obtained from food or supplements. For optimum health, it is important to maintain a proper ration of omega 3 fatty acids and omega 6 fatty acids, about one omega 3 fatty acid to four omega 6 fatty acids. However the Western diet is often very high in omega 6 fatty acids and tends to be about 11 to 30 times more omega 6 than omega 3 fatty acids. Since omega 6 fatty acids, found in meat and vegetable oils, tends to cause inflammation, this imbalance is causing a great increase in conditions such as arthritis and heart disease.
Studies show that one of the best diets for maintaining the proper ration of omega 3 to omega 6 fatty acids is the Mediterranean diet which includes less meat and more omega 3 fatty acid rich foods such as fish, olive oil, garlic, whole grains and fresh fruits and veggies.
Foods Rich in Omega 3 Fatty Acids
- Fish- Eat twice weekly and choose fatty fish such as salmon, mackerel, lake trout, herring and sardines, which contain two types of omega 3 fatty acids, eicosapentaenoic and docosahexaenoic acids (EPA and DHA Fish is also a great source of protein. Avoid other species of fish which could be high in mercury and other contaminants.
- Flaxseed - Grind before eating and use within 24 hours to maintain optimum omega 3 fatty acids
- Flaxseed oil- Recommended dosage is 1-2 Tbs per day for general health benefits
These last 4 foods contain a third omega 3 fatty acid, alpha-linolenic acid, (ALA) which is less potent than EPA and DHA. Plant sources such as leafy greens produce DHA and ALA but very little EPA.
Omega 3 Fatty Acid Supplements
The recommended dosage is one gram of omega 3 fatty acid daily, which is usually one capsule. Excess consumption of omega 3 fatty acids in capsule form can cause excessive bleeding for some people.
Chose a supplement which contains both EPA and DHA. Check the label of your omega 3 fatty acid supplement to make sure it’s from a source tested for mercury and other contaminants.
One note: children and pregnant and nursing women should be especially careful to avoid exposure to mercury from fish. Also note that many diets are too high in omega 6 fatty acids which can increase inflammation and blood clotting.
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