Omega-3 fatty acids are
considered essential fatty acids, which means that they are essential
to human health but cannot be manufactured by the body. For this
reason, omega-3 fatty acids must be obtained from food.
You can find omega-3 fatty acids in
certain plant oils but it is commonly known to be found in fish. But
what's equally important to the diet is another essential fatty acid
known as omega-6. Both of these fatty acids work together for optimum
health. Omega-3 and omega-6 fatty acids are also known as
polyunsaturated fatty acids or PUFAs, which is crucial to healthy brain
function, particularly growth and development.
The three major types of
omega-3-fatty acids that are
consumed from foods and used by our
bodies are:
- Alpha-linolenic acid (ALA)
- Eicosapentaenoic acid (EPA)
- Docosahexaenoic acid (DHA)
Once injested, the body converts all of the above so that it can be the
body can more readily use the nutrients available.
Over the years extensive research has
found that omega-3
fatty acids decrease inflammation and assist in the prevention of
certain chronic
diseases such as heart disease and arthritis. These essential fatty
acids are highly concentrated in the brain and are beneficial for
behavioral and cognitive function. In fact,
it has been determined that infants who do not get enough omega-3 fatty
acids in the womb, are at risk of developing nerve and vision
problems.
Although a balance is necessary
between the amount of omega-3-fatty-acid and omega-6-fatty acid,
having too much of one and too little of another can be damaging to
health.
According to researchers, the American diet tends to have
very
little balance when it comes to these two fatty acids. Actually
the
American diet tends to consist of 11 to 30 times more omega-6 fatty
acids than omega-3 fatty acids which is said to be a major cause of the
rising epidemic of inflammatory diseases and disorders nationwide.
Omega-3-fatty acids are known to
reduce inflammation, while
omega-6-fatty acid are said to increase inflammation. However, if there
is a balance between the two, this will lead to optimum health and
wellness. Researchers and doctors alike believe that a healthy balance
is approximately one to four times more omega-6 fatty acids than
omega-3 fatty acids.
The benefits of having a balance
between these two fatty acids can be seen in the Mediterranean diet.
Their
diet is made up of very little meat (which is high in omega-6 fatty
acids). Their diets mainly consists of foods rich in omega-3 fatty
acids including fresh fruits and vegetables, whole
grains, olive oil, fish and garlic.
According to
http://www.healthandage.com, here are the food sources for Omega-3
fatty acids:
Dietary Sources
The
best place to find omega-3 fatty
acid is in fish oils and plant oils. It can also be found
in
salmon, mackerel, sardines and halibut. There are more sources but
let's keep it simple for now. Both EPA and DHA are found it cold-water
fish like the ones just mentioned. ALA is found in canola, soybeans,
walnuts, pumpkin seeds, soybeans, flaxseed oil. Trya adding some of
these to your diet.
Skin Disorders
An interesting study done by
researchers showed the benefits of
omega-3 fatty acids in the state of
the skin. "In a study of 40 people with psoriasis,
those who were treated with medications and EPA supplements did better
than those treated with the medications alone. In addition, many
clinicians believe that flaxseed (which contains omega-3 fatty acids)
is helpful for treating acne." (Source: www.healthandage.com)
Stay tuned... MORE
TIPS to come!
