Benefits & Creative Ways To Up Your Omega 3’s
Research indicates that omega-3 fats reduce inflammation, helping to prevent inflammatory diseases. Omega-3’s are also essential to brain function, impacting behavior and cognition. Malnutrition can impact decision making and is frequently a seen in eating behavior (eating disorder) recovery. According to the University of Maryland Medical Center (UMM), omega-3’s may also:
- Reduces plaque buildup and blood clots in arteries that lead to the brain.
- Improves cholesterol by lowering triglycerides and elevating HDL (good cholesterol) levels. These benefits come primarily from DHA and EPA.
- Recover joint health by reducing joint tenderness and stiffness associated with arthritis.
- Positively impacts the body’s calcium levels, reducing the incidence of bone loss.
- Advance mental health by helping to insulate nerve cells in the brain, allowing these nerve cells to better communicate with one another. People who are deficient in omega-3’s may suffer from depression, bipolar disorder, eating disorders, and ADHD.
- Alleviates symptoms related to skin disorders like acne and psoriasis.
- Reduces the pain associated with PMS and menstruation.
How Much Do I Need?……
We can’t make omega 3 fatty acids we must get them through our diet. The baseline recommended daily intake is 1 gram for females and 1.6 g for males. This would require eating 1-2 servings of salmon every day which is a stretch for anyone. Consequently, few people realize that they are not consuming enough omega-3 fatty acids. Omega-3 deficiency causes a variety of symptoms some of which include fatigue, dry or itchy skin, brittle hair and nails, constipation, frequent colds, depression, poor concentration, lack of physical endurance, and/or joint pain.
A Few Alternative Plant Sources of Omega 3′s Include…..
- Flaxseed: 6.4 grams per once; Total Omega-3 fatty acids: 8543mg
- Seeds, chia seeds, dried: 4.9 grams per once; Total Omega-3 fatty acids: 7164mg
- Hemp seeds: 2.8 grams per once
4 Creative Ways to Up those Omega 3′s
- Amazing Chia Energy Bars
- Omega 3 Porridge
- Add a couple tablespoons of chia, hemp or flax seeds to your morning smoothies or to top off a salad with hemp seeds. Make sure you activate the chia seeds by putting them in a bit of water before mixing them in your smoothie.
Omega 3 fatty acids are formed in the chloroplasts of green leaves and algae. While seaweeds and algae are the source of omega 3 fatty acids present in fish, grass is the source of omega 3 fatty acids present in grass fed animals. When cattle are taken off an omega 3 fatty acid rich grass and shipped to a feedlot to be fattened on grain, they begin losing their store of this beneficial fat. Each day that an animal spends in the feedlot, the amount of omega 3 fatty acids in its meat is diminished. Why do you care- well remember omega 3′s cause a decrease in cardiac disease rather than increase which we see in a higher omega 6. The omega−6 to omega−3 ratio of grass fed beef is about 2:1, making it a more useful source of omega−3 than grain-fed beef, which usually has a ratio of 4:1
- Omega-3 fatty acids, fish oil, alpha-linolenic acid. Mayo Clinic. Retrieved June 20, 2012.
- Evangelos C. Rizos, MD, PhD; Evangelia E. Ntzani, MD, PhD; Eftychia Bika, MD; Michael S. Kostapanos, MD; Moses S. Elisaf, MD, PhD, FASA, FRSH (September 2012). “Association Between Omega-3 Fatty Acid Supplementation and Risk of Major Cardiovascular Disease Events A Systematic Review and Meta-analysis”. JAMA 308 (10): 1024–1033.
- Tribole, E.F.; Thompson, RL; Harrison, RA; Summerbell, CD; Ness, AR; Moore, HJ; Worthington, HV; Durrington, PN et al. (2006). “Risks and benefits of omega 3 fats for mortality, cardiovascular disease, and cancer: systematic review”. BMJ 332 (7544): 752–760. Retrieved 2008-03-23.
- Simopoulos, Artemis P. (October 2002). “The importance of the ratio of omega-6/omega-3 essential fatty acids”. Biomedicine & Pharmacotherapy 56 (8): 365–379.