Are You Getting Enough Omega-3s?

Omega-3 fatty acids are a type of polyunsaturated fat that are considered essential fatty acids

. This means they are essential to human health but cannot be produced by the body and must come from food or supplements. Here are just some of the health benefits of omega-3 fatty acids:

*They reduce the risk of heart disease, heart attack and abnormal heart rhythms.

*They improve blood vessel functioning.

*They reduce blood triglycerides.

*They increase HDL ("good") cholesterol.

*They reduce blood pressure.

*They relieve pain and inflammation in joints and other areas of the body.

*They increase fat loss and encourage the use of stored fat as fuel.

There is also strong evidence that omega-3 fatty acids may reduce the risk of developing dementia and Alzheimer's disease and may be useful in treating ADHD and depression.

There are three major types of omega-3 fatty acids: docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA) and alpha-linolenic acid (ALA). DHA is the most beneficial type, followed by EPA and then ALA. The best sources of DHA and EPA are fatty fish such as salmon, sardines, mackerel, lake trout and herring. The best sources of ALA are flaxseed and and flaxseed oil, walnuts, soybeans and soybean oil, and hemp seed and hemp seed oil.

Many people are deficient in omega-3 fatty acids without realizing it since the symptoms are often attributed to other health conditions or nutrient deficiencies. Symptoms of omega-3 deficiency include cardiovascular disease, type 2 diabetes, fatigue, mood swings and depression, poor concentration, frequent colds, joint pain, dry skin, and brittle hair and nails.

Many people are turning to fish oil supplements for their DHA and EPA as an alternative to eating fish. This is because of the increasing risk of fish being contaminated by mercury, PCBs, dioxins and other environmental toxins. It is also hard to be sure that any fish you eat contains enough DHA and/or EPA to ensure maximum benefits. Higher quality fish oil supplements are purified so that they are free of contaminants. They also contain high concentrations of DHA and EPA.

by: Jim Plummer

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