|
Omega 3 Fatty Acids, Good Fats For YouOmega 3 fatty acids are one of the essential fatty acids (EFA’s) that the body needs and is actually good for the body. Yes you read right; there are fats that are good for you. These fats however must be consumed because our bodies do not produce them on their own. So what are these fats and where do we get them? Omega 3 fatty acids are a polyunsaturated fat which means if remains liquid even when refrigerated or frozen. Nowadays you can find them in different foods, including eggs, fish, flax seeds, salba, margarine; they are even added in orange juice. Omega 3 benefits includes improving cardiovascular health, regulating hormones. When taking omega 3 supplements, you can take it along with coconut oil, vitamin e, vitamin a, vitamin c, selenium, as this all helps create a synergy in your body. There are 3 main types of EFA’s. Omega 3 which is made up of includes alpha-linolenic acid (found in flaxseeds, walnuts, hempseeds, soybeans, and some dark green leafy vegetables); eicosapentaenoic acid, or EPA; and docosahexaenoic acid, or DHA both EPA and DHA are found in cold-water fish including salmon, tuna, halibut, and herring. Other essential fats include omega-6 called gamma-linolenic acid (GLA) which can be found in borage and hemp oil derived from evening primrose, borage, and blackcurrant seed oils. Taken in supplement form, GLA pushes the formation of anti-inflammatory prostaglandins. Benefits of taking GLA supplements include reducing inflammation, healthy skin, and decreasing the risk of cardiovascular disease. Other forms of omega-6 can be found in processed foods found in corn, safflower & cottonseed oil, too much of the type of omega-6 can be have negative effects on the body. To counter that you have to have a balanced ratio of 4 to 1, omega-3 to omega-6. If you take an omega-3 you will ingest this ratio. Sources of omega 3 •wild salmon •fish oil supplements •flaxseeds and flax oil •walnuts •cauliflower •sardines •mustard seeds •cabbage •romaine lettuce •broccoli •Brussels sprouts •winter squash •tofu •summer squash •halibut •spinach •kale •soybeans •shrimp •cod •strawberries •green beans •snapper •scallops •tuna •raspberries •miso •herring •rainbow trout •kippers •mackerel •omega 3 enriched eggs When buying Omega 3 fish & EFA oil the quality is extremely important. Like any oil you buy the best fish oil and EFA oils should be cold pressed and not processed in high heat. It’s also better to take liquid form instead of capsule for better absorption and for better quality. The EFA that I think is the best is Health From The Sun’s Total EFA which you purchase online on sites such as Vitamin Shoppe & bodybuilding.com As for fish oils I’ve found a really good one at a local natural supplement store and I’m sure you find fish oils as well as EFA’s at yours too.
|
