What is an Omega 3 (and why on earth would I need one?)
Omega-3’s and Omega-6’s are Essential Fatty Acids. That means they are essential for optimal health but the human body cannot make them.
They must be acquired through food. Both fatty acids are crucial to healthy brain development & function and are integral to your body’s inflammatory processes - which is an important part of your body’s immune system! Simply put, Omega-3 fatty acids help to REDUCE inflammation and some Omega-6 fatty acids tend to PROMOTE inflammation and are mainly found in vegetable oils. A healthy diet will contain a balance of both. Unfortunately, the Standard American Diet (SAD) contains WAY more pro inflammatory Omega-6’s and way too FEW anti-inflammatory Omega-3’s.
There are 2 main types of omega-3 fatty acids:
EPA (Eicosapentaenoic acid) and DHA (docosahexaenoic acid) are long-chain omega-3’s. You can easily find them in fish, shellfish and some sea vegetables.
ALA (alpha-linolenic acid) is a short chain fatty acid found in plants like flaxseed, walnuts, leafy greens. It is believed that ALA is a precursor of the other 2. With is, your body can make DHA and EPA
There are really hundreds of studies showing increased consumption of omega-3’s can have a real benefit with a wide range of conditions like asthma, depression, cancer, heart disease, ADD/ADHD, autoimmune diseases, heart disease and rheumatoid arthritis. It is believed that , because these diseases all have a root in inflammation, the anti-inflammatory properties of these essential fatty acids can be particularly powerful.
Here’s where to find them:
Fish - look for small, cold water, WILD CAUGHT fish like
Halibut
Herring
Mackerel
Salmon
Trout
Fresh Tuna
Grains and Nuts:
Flaxseed
Pumpkin Seeds
Walnuts
Vegetables, especially green leafy ones, are rich in ALA as well as DHA and EPA
Brussels Sprouts
Kale
Spinach
Watercress
Parsley
If you’re looking for a good, high quality supplement, you want small, coldwater fish or wild caught salmon with no allergens like wheat, corn, milk or added colors, sugars or starch.
Want some good recipes loaded with healthy omega-3’s go here. You can lurk around the page or get a free subscription to a really nice little magazine.
