Omega-3 fatty acids boast a wide range of health benefits are crucial to proper dietary supplementation.
Fats, or triglycerides, that are unsaturated contain less than the maximum amount of hydrogen in their cells. The prefix poly separates them from monounsaturated fats and refers to fact that they have more than one double bond in their fatty acid chain. The third common type of fat is saturated fat, so named because they are fully “saturated” by hydrogen and contain no double bonds. A balanced diet will contain all three forms of fat, but many people don’t eat enough foods naturally containing polyunsaturated fats. Omega-3’s are essential fatty acids, good fats that you should take. That is, they cannot be made by your body, but are still necessary for metabolism function.
POTENTIAL BENEFITS OF ESSENTIAL FATTY ACIDS
Studies demonstrate that omega-3 essential fatty acids may help to improve the ratio of your good cholesterol to your bad cholesterol. There is also evidence suggesting they can lower triglyceride levels and consequently boost heart health. Bone health is an additional benefit of a diet rich in omega-3’s. Many arthritis sufferers experiment with taking essential fatty acid supplements in an effort to reduce inflammation. Bodybuilders with achy joints sometimes do the same. Omega-3’s are very versatile, and are even suggested to be vital for brain health, possibly warding off dementia and beating depression. Additionally, they’re important during pregnancy as they may be contribute to neurological development in the womb.
Essential Fatty Acid # 1: FATTY FISH
There are a few different types of omega-3 fatty acids. To receive all the potential health benefits, try to balance your diet to include all three. EPA and DHA are most often found in high doses in most fatty fish. Wild salmon, anchovies, sardines, mackerel and even tuna all provide significant amounts. If you’re worried about ingesting too much mercury, you may want to be wary of eating too much canned fish.
Essential Fatty Acid # 2: OILS & NUTS
A second type of omega-3, ALA, is found heavily concentrated in oils like canola and soybean. Flaxseeds are a great source of ALA, not mention it’s high concentration in fiber. Mixing flaxseed into your oatmeal is tasty and nutritious. Walnuts are also high in ALA, making them the perfect ingredient to add to a salmon salad for your fully loaded omega-3 meal of the day.
Essential Fatty Acid # 3: GRASS FED BEEF AND FREE RANGE EGGS
Animals like cows evolved to graze, not to be stuffed full of corn products until they’re ready to slaughter. Not only is meat from grass fed cows leaner and lower calorie, it’s actually full of omega-3 essential fatty acids. In fact, the good fatty acids are present three to four times more than they are in corn-fed animals. The same goes for free range chickens and their eggs.
If you’re finding it difficult to find grass-fed beef, fresh salmon, and other healthful sources of omega-3’s, there are several affordable and effective supplements on the market.