Omega-3 fatty acids are essential fats that cannot be produced by the body. Unlike omega-6 fats, which are plentiful in the foods we eat daily, omega-3 fat is far more difficult to get due to its limited availability in food.
Studies show consuming adequate 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, reduce cancer risk and even help build muscle. Omega-3 fat, also known as alpha linolenic acid, is also important for pregnant mothers, infants, and young children as they grow.
The two richest sources of omega-3 fats are flax seed oil and fish oil. Flax is a vegetable source of omega-3 fat. Your body converts a portion of this omega-3 fat into two other health promoting fats, EPA (eicosapentoenoic acid) and DHA (docosahexaenoic acid).
Fish oil is also high in EPA and DHA. If you take flax oil, the alpha linolenic acid in flax must be converted by enzymes in the body to EPA and DHA. By taking fish oil capsules, the body does not need to make this conversion.
Eating the right ratio of good fats is important. The idea is to get your ratio of omega-3 to omega-6 fats to end up somewhere between 1 to 1 and 1 to 5, with 1 to 1 (or 50:50) being preferred. Consume at least 5 to 10 grams of fat daily from omega-3 sources with at least 1 to 2 grams coming from EPA and DHA (fish oil). A tablespoon a day of flax oil is all you need. Or take 3 to 5 fish oil capsules a day. By combining flax oil and fish oil supplements, you’ll be sure to get your daily omega-3 needs.*