09 December 2008

About Omega’s
Omega 3 and Omega 6 are essential fatty acids and both of them considered to be entirely essential when it comes to good health. Our bodies cannot create it and therefore we must obtain it from our diets. Omega 3 & 6 fatty acids play an important role in brain function, stimulating skin & hair growth, maintaining bone health & reproductive capability, and regulating metabolism. Omega 3 fatty acids are considered good fats, while a high level of Omega 6 fatty acids can be hazardous to our health.

Today’s modern diet has result in an influx of Omega 6 fatty acids, and not nearly enough Omega 3 fatty acids. We tend to get the Omega 6 fatty acids from the various cooking oils and food processing ingredients. Lack of Omega 3’ led to many negative effects. This imbalance has lead to problems including obesity, depression, heart disease, cancer, arthritis and even asthma.

Omega 3 Benefits
Most people think that fat is the major costs for weight gain, and fat is the food that should be avoided. Better if there are no fat at all. Well, this is wrong. You should add foods that are high in Omega 3’s to your diet! Coz, omega 3 is very essential for your body and you can get them by consume through your foods or supplements.

Omega 3 may help you with depression, fatigue, dry and itchy skin, concentration, cardiovascular health, arthritis, asthma, plus metabolism and weight loss. There are two forms of these Omega 3’s, called EPA and DHA. These help regulate things like immune function, cell growth, and blood clotting.

Sources of Omega 3
Many studies show that adding Omega 3 fatty acids to your diet is an excellent way to regain control over your blood sugar, cholesterol levels, and overall weight loss. You can found Omega 3 fatty acids in fish, flaxseeds, walnuts, soybeans, shrimp and scallops. If you decide to supplement make sure you choose a high quality product as some omega supplements have been found to use fish that are contaminated with toxins.

Omega 3 and Fish
Over the past several years, the Food and Drug Administration and other groups have issued warnings about mercury and other harmful chemicals found in fish. This has led many people to stop eating fish. This is a big mistake. People have taken the whole FDA advisory out of context including who it's for, which is primarily pregnant women, and small children.

Up to 12 ounces of a variety of fish each week is safe for everyone. The recommendation for omega-3s is two servings of fish a week, 3 to 4 ounces per serving, that's well below the FDA's safe limit of 12 ounces per week.

You can still get Omega 3 from dietary sources if you don't like fish or choose not to eat it. You can choose flaxseed. It's safe and the most potent plant source of omega-3. Flaxsedd is the source of another omega-3 known as alpha-linolenic acid (ALA), which the body can use to make EPA and DHA.

Flaxseed is available in health food stores and many supermarkets, sold as whole seeds, ground seeds, or oil. Although flaxseed oil contains ALA, flazsedd also contains 3 grams of fiber per tablespoon, as well as healthy phytoestrogens. Other sources of omega-3s include canola oil, broccoli, cantaloupe, kidney beans, spinach, grape leaves, Chinese cabbage, cauliflower, and walnuts. An ounce or one handful of walnuts have about 2.5 grams of omega-3s. That's equal to about 3.5 ounces of salmon.

Besides getting more omega-3s, you can also help your heart by replacing some omega-6s from cooking oils with a third fatty acid known as omega-9 (oleonic acid). This is a monounsaturated fat found primarily in olive oil.

Supplements vs. Foods
If you're thinking that maybe the easiest and most low-cal way to get omega-3s is with fish oil capsules, not so fast. Many nutritionists say it's a bad idea.

There is something about whole food that when it goes into the body it's more than 90% absorbed, while [with] a supplement you absorb only about 50%. The components of different foods work together, they may offer a more complete and balanced source of nutrients.

And if you're thinking fish-oil capsules will help you avoid the contamination risks of fresh fish, think again. Some may contain concentrated amounts of the same toxins found in fresh fish. And because the oil is so concentrated, the supplements can also produce an unpleasant body odor.

There is a danger of overdosing on fish-oil supplements, particularly if you take more than the recommended amount. Doing so can increase your risk of bleeding or bruising. This isn't likely to happen when you get your intake from foods. The one-time fish oil supplements can really help is if you need to reduce your levels of triglycerides, a dangerous blood fat linked to heart disease.

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