Filed under Healthy Living on October 15th, 2008:
Everything You Need To Know About Omega 3 Fatty Acids
What Are Omega 3s?
Although dietary fats have an awful reputation some poly-unsaturated fats like omega 3 fatty acids, are important nutritionally and essential in our diet. They are necessary for optimum health and functioning. Because our bodies do not produce them, we must consume them in our diets.
What Are The Health Benefits of Omega 3s?
Research has found that omega 3 fatty acids have numerous health benefits…
They contribute to better heart health and help prevent cardiovascular disease. Fish oil has been specifically linked to the inhibition of unwanted cell growth, therefore helping to prevent breast, colon, and prostate cancer. Omega 3 fatty acids also have a significant role in alleviating symptons of depression. Painful symptoms of arthritis are also positively impacted by omega 3’s by regulating inflammation. It’s truly astounding, all of the tremendous effects they have on your body
Natural vs. Supplement?
According to the American Dietic Association, consuming foods that are high in omega 3 fatty acids is ideal. Supplements are a good alternative when dietary intake does not meet the daily recommendations. Also, you get all of the other nutrients found in that particular food- vitamins, minerals, antioxidants. You would miss out on that by taking individual supplements.
What Foods Are High In Omega 3s?
-
Flaxseed- Slightly bigger than a sesame seed, flaxseeds have amazing health benefits. including reducing the symptoms of Dry Eye Syndrome. They can be purchased at your local health food specialty store and can be sprinkled on virtually anything. Add them to your granola and sprinkle on yogurt, top off your favorite whole grain cereal, bake in a banana muffin, or even add to a healthy salad. Grind them down in a coffee grinder to make them easier to digest and get all the nutrients.
-
Salmon- Generally speaking, a diet that includes fish is a smart idea. Salmon is highly nutritious and a good source of omega 3s. Best of all, it can be cooked in so many ways- grilled, broiled, baked.
-
Walnuts- Walnuts can be considered a brain food, thanks in part its omega 3 fatty acids. They also have high levels of antioxidants that fight off damage to your body’s cells. Munch on a handful of walnuts instead of a bag of potato chips the next time you need a snack.
-
Kiwi- It’s actually the seeds of the kiwi fruit that are rich in omega 3 fatty acids. When they are crushed down to kiwi fruit oil, up to 62% alpha-linolenic acid (an essential omega 3 fatty acid) is available. Kiwi has additional nutritional value being rich in vitamin C and E, folic acid and a source of fiber.