What are Omega 3 Fatty Acids and ALA’s?
Both are polyunsaturated fat (healthy fat) essential for good nutrition and health.
Why are Omega 3 Fatty Acids so important to our overall wellness?
Food and nutrition for the brain…..builds cell membranes in the brain, assists with depression/anxiety, ADHD in children 8-12 years of age, bi-polar, and psychosis.
Disease……Type I Diabetes, inflammation, Alzheimer’s, (some) cancer, auto immune diseases, lupus, inflammatory bowel disease, kidney disease (reduces protein in the urine), age related eye disease, blood vessel blockage (following heart by-pass surgery) and more, Omega 3’s assist our body in healing itself from within. See below resource from The National Institute for Health (NIH) for a complete listing.
Weight loss……the more fish and plant food we consume the more likely we’re going to become healthier in our overall diet (wellness produces weight loss, amongst other things). Other health benefits of Omega 3’s, such as decreasing blood sugar levels, help reduce the cravings we encounter from the drop in our blood sugar levels caused by certain foods.
Skin care…….acne, psoriasis and aging skin. Applying fish oil directly to your skin as well as consuming it orally can help rejuvenate your skin’s texture and appearance.
Internal functions…….assists in the regulation of our blood, preventing blood clotting, helps lower our LDL cholesterol levels, reduces inflammation and assist keeping our heart healthy.
Heart healthy……stroke, blood flow (hardening of the coronary arteries),
What food products contain Omega 3’s?
Fish…..salmon, tuna, sardines, halibut, mackerel, sturgeon, mullet, bluefish, anchovy, herring, trout, and menhaden. They provide about 1 gram of omega-3 fatty acids in about 3.5 ounces of fish.
Plant food......soybean, walnuts, flax seed, rapeseed (canola) contain ALA, which the body converts to EPA (eicosapentaeonic acid) and DHA (docsahexaenoic acid) found in fatty fish.
How much should I take or consume per day?
Three grams (or less) per day of fish oil is a safe amount to take per day (according to the NIH). Taking in excess of 3 grams per day could cause the reverse affect (blood not clotting). One tablespoon of ALA (i.e. flax seed oil) or one serving of ALA plant food per day is recommended. Before you determine how much you should consume, seek professional medical advice from your health care provider (Doctor).
Which are better, food or supplements that provide Omega 3 Fatty Acids?
Fresh organic plant food provides the “cleanest” food product we can consume (free of pesticides and full of vitamins, nutrients). Supplements are also a good resource, but they do not provide as many of the natural/whole nutrients found in food products. Consuming “fresh catch and wild caught” versus “farm raised” fish are your better alternative (farm raised fish are feed fish food containing PCB’s and canned fish products come in contact with BPA’s (Bisphenol A) - plastics – which are toxic and should be avoided). See http://www.albany.edu/ihe/salmonstudy/contaminants.html#one to learn more about PCB’s. To learn more about BPA’s visit Consumer Reports article at http://www.consumerreports.org/cro/magazine-archive/december-2009/food/bpa/overview/bisphenol-a-ov.htm.
Quick Tip for Wellness: 3 grams a day of Omega 3 Fatty Acids does a body good!
Note: The information contained in this blog is not given or suggested as professional medical advice but to help guide you in seeking better health and wellness. Always seek a licensed medical professional when it comes to your wellness and overall health. No one knows your individual needs better than your personal physician.
Quick Tips for Wellness, Copyright (c) 2011. All rights reserved.
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