Omega-3s: The Essential Fatty Acids You Need to Know
Looking for natural ways to improve your heart health and brain function? Try boosting your intake of omega-3 fatty acids, also known as fish oil. Omega-3s are abundant in fatty fish and algae and are also found in several seeds like flaxseeds, chia seeds, and walnuts.
Omega-3s are also available in food supplements. If you're in Singapore, try organic omega-3 supplements or fish oil supplements to start reaping the various health benefits of these essential fatty acids.
Essential fatty acids (EFAs) WHAT ARE THEY? They are fats the body needs to source from the diet, as the body can't make them efficiently itself. WHY WE NEED THEM? From EFAs the body makes vital massagers that help regulate all aspects of its activity. Without them we would run out of the building blocks needed by cells to maintain health WHAT TYPES ARE THERE? There are Omega 3 and Omega 6 EFAs WHERE DO YOU FIND THEM? OMEGA 3 . Oily fish (salmon, mackerel, sardines) . Flaxseed oil . Chia seeds . Walnuts OMEGA 6 . Pumpkin and sunflower seeds . Pine and pistachio nuts . Flaxseed oil . Evening primrose oil #efa #essentialfats #essentialfattyacids #healthylifestyle #healthyfood #omega #omega3 #omega6 #salmon #seeds #nuts #flaxseed #mackrel #oilyfish #paleo #highfat #lowcarbhighfat #ketogenic #ketodiet #foodfacts #atkins #foodforthought #pescatarian #vegan #glutenfree #fitnessfood #weightloss #healthyeating #health #nutritionist #feedyourself #foodstagram
Most people think that avoiding all fat is the way to be healthy… but not all fats are bad, in fact there are two key substances called essential fatty acids that can only be found in fat that are just as necessary for our survival - Omega 3 and Omega 6 (all other fats, such as omega 9, omega 7, and saturated fat, are non-essential because the body can produce them from sugars and starches).
Every single living cell in the body needs these essential fats (Omega 3 and 6), but the body can't make them on its own. A direct food source is always required.
Where do Essential Fats come from?
Sources of Omega 3:
flaxseeds
Green leafy vegetables
Cold water fish (tuna, sardines, halibut,salmon, pink salmon, herring, Atlantic, mackerel, and trout)
Sources of Omega 6:
Sesame seeds, Sunflower seeds and other seeds and nuts.
Meat and fish
I strongly recommend taking Udos Oils and Eskimo 3 Oils daily.
What are these fats good for you?
What are these fats good for you?
Increase energy, performance, stamina and speeds recovery and healing: help build muscle, prevent muscle break down, and speed recovery from fatigue. Omega 3 and 6 are necessary for cell growth and division. They form all cell membranes and regulate vital cell activity
Brain Food: Our brain is over 60% fat. And essential fatty acids are important components of the entire nervous system. They are necessary to make the neurotransmitter serotonin. Omega 3 and 6 can impact mood, intelligence ,behaviour, and vision. (Depression and other brain diseases show decreased levels of Omega 3)
Lose Weight: Omega 3 and 6 helps weight loss - by keeping mood and energy up and suppressing appetite
Decrease infection. have anti-fungal, anti-yeast, and anti-microbial properties, helping to protect against infections
Keep bones strong. aid in the transport of minerals that keep bones and teeth strong, helping to prevent osteoporosis
Produce beautiful skin, hair, and nails. Some of the first signs of essential fatty acid deficiency are dry, flaky skin, dull hair, and brittle nails. Omega 3 can help skin conditions such as eczema, psoriasis, and acne (it is worth noting that stretch marks are merely a sign of undernourished skin. It is caused by the skin not growing fast enough, whilst being pulled tight across the body. If you have insufficient good fats in your body, this pulling causes small tears to form in the skin, resulting in the stretch mark scarring
Don't just take Omega 3s: Make Sure to Balance them with OTHER Essential Fats!
Happy Monday morning!
I hope you are all ready to push the limits!
Here is something to think about
A lot of people take omega 3 supplements and thats great!
The EPA found in fish oil is able to stop the inflammatory cascade much like an NSAID (non-steroidal anti-inflammatory drug) would.
However, if you have been using fish oil for some time, there is a chance that the excess EPA is actually increasing oxidative stress in the body.
Once you have been using fish oil for a while, in order to get to the next level of health, improve the balance between omega 3s and 6s in the body by simply decreasing the levels of omega 6s in the diet.
You'll want about a 1:1- 1:4 ratio of omega 3s to 6s. Don't worry about exact numbers. Simply exclude these common sources of omega 6s and watch your health improve:
Sunflower oil
Vegetable oil
Safflower oil
Cotton seed oil
Grains
Make sure you check all food labels, as these oils are commonly added to processed foods.
Better yet, can the boxed foods, and keep it fresh! This will ensure a good balance of essential fatty acids without the long term use of fish oil.
http://www.umm.edu/altmed/articles/omega-3-000316.htm
