Omega 3 - essential in your diet





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Published on Feb 2, 2010

There are two "essential fats" that our body absolutely must get from the diet, as our body is unable to manufacture them - omega 3 and omega 6 fatty acids. The typical Westerner diet is literally swimming in omega 6. It is everywhere: Grains, nuts and seeds, meat and poultry (especially grain-fed), and vegetable oils like soy oil, canola oil, corn oil, grape seed oil, sunflower oil (all dysfunctional oils), etc. Omega 3 fatty acids are another story however, unless you eat fish three to four times a week. And unfortunately due to the high mercury, cadmium, other heavy metal, PCB levels in fish these days, it is hard to recommend eating fish that frequently, unless the fish you choose to eat are very small, like sardines, mackerel and anchovies or Wild Alaskan Salmon.
Remember that omega 3 fatty acids, just like all polyunsaturated oils, are very very fragile. They are sensitive to heat and light, so they should be kept in a dark bottle and in the fridge. Often an antioxidant like a mixed vitamin E is included in fish oil capsules or liquid to prevent oxidation and rancidity. So watch expiry dates carefully, because consuming rancid fats will cause more bodily harm than good.
Omega 3 fatty acids also do wonders for the brain, and are vital for the cognitive and visual development of babies and children, and for preventing cognitive decline in adults. I regard it as my morning medicine that I consume at breakfast. It has been clearly shown to improve peoples moods. There is a lot of research that supports the notion that a lack of omega 3 fatty acids may lead to imbalances in brain chemistry, resulting in depression, anxiety disorders, etc. Fish oils contain two omega 3 fatty acids - DHA and EPA, and it seems to be the EPA that is most helpful to those suffering from depression, so it may be worth looking for a brand that contains a mix with higher amounts of EPA. For young children, it is the DHA that is most important.
A healthy ratio of omega 3 to omega 6 is about 1:4, and the current diet we consume tends to be 1:20 omega 3 to omega 6, so we are way over-consuming omega 6 in relation to omega 3. This causes body inflammation, and we now know that inflammation plays a key role in many of the degenerative diseases we face today, like heart disease and arthritis. So increasing omega 3 consumption while decreasing omega 6 consumption can go a long way to correcting this problem.
If you are thinking of becoming pregnant and or are pregnant, then this essential supplement will greatly help the developing foetus. Theres so much research showing that a body deficient in the Omega 3 may become a type 1 diabetic and we all know that type II diabetes is preventable and reversible.
Sending love

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