Omega-3 fatty acids are essential fats that cannot be produced by the body and must come from the diet. Unlike omega-6 fats, which are plentiful in processed foods, omega-3 fats are available only in certain foods. Without consuming the correct ratio of omega-3, -6 and -9 fats in your diet, your body can become out of balance, which can contribute to a host of chronic health conditions.
By consuming adequate amounts of omega-3 fats to bring your body back into balance, you can improve your health. Studies show omega-3 fats can enhance good cholesterol, keep blood thin to prevent clotting, decrease blood pressure, improve mood, enhance nerve function, improve healing, cushion joints, decrease inflammation and even help build muscle. Omega-3 fats are especially important for pregnant mothers, infants and growing children.
The two richest sources of omega-3 fats are flaxseed and fish. Flax is a vegetable source of omega-3 fat that contains approximately 55% ALA (alpha-linolenic acid). Your body converts a portion of this omega-3 fat into two other health promoting fats, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) at a rate of 2-15% and 2-5% respectively.
Cold water oily fish such as salmon, herring, mackerel, sardines and anchovies are naturally high in EPA and DHA. While consuming fish may expose you to heavy metals and fat-soluble pollutants such as PCBs and dioxins accumulated in fish flesh, taking supplements is often a better alternative as manufacturers remove heavy metals and other contaminants through various means such as molecular distillation. The highest grade fish oils are ones that are molecularly distilled and have no measurable level of contaminants.
Consume at least 5-10 grams of fat daily from omega-3 sources with at least 1-2 grams of EPA and DHA in liquid fish oil or 3-5 fish oil capsules. One tablespoon a day of flax oil is all you need. By combining flax oil and fish oil supplements together, you'll be sure to meet your daily omega-3 needs.*
