Types
of Omega-3's
There are actually three different types of fatty acids that are referred to as
omega-3's: ALA (alpha-linolenic acid), EPA (eicosapentaenoic), and DHA
(docosahexaenoic acid). Omega-3's are "essential" fatty acids,
because they are necessary in our bodies for health and must be included in
your diet (because our body cannot manufacture them on its own).
Health Benefits
Scientific research indicates that omega-3 fats
reduce inflammation in the body, helping to prevent inflammatory diseases like
heart disease and arthritis. Besides warding off inflammation, omega-3’s are
also essential to your brain, impacting behavior and cognitive function, and
are especially necessary during fetal development. According to the University
of Maryland Medical Center (UMM), omega-3’s may also:
·
Improve artery health by
helping to reduce plaque buildup and blood clots in arteries that lead to the
brain.
·
Improve cholesterol by
lowering triglycerides and elevating HDL (the good
cholesterol) levels. These benefits come primarily from DHA and EPA. Learn more
about fats that fight cholesterol.
·
Improve
joint health by reducing joint tenderness and stiffness associated with
arthritis and osteoarthritis.
·
Improve
bone health by positively impacting the body's calcium levels, reducing the
incidence of bone loss.
·
Improve 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,
schizophrenia, eating disorders, and ADHD.
·
Improve skin
health by
helping to alleviate symptoms related to skin disorders like acne and
psoriasis.
·
Improve
bowel health by reducing inflammation of the bowels, helping alleviate symptoms
of Crohn’s disease and ulcerative colitis.
·
Improve
lung health by reducing inflammation in diseases like asthma. Improve menstrual
health by reducing the pain associated with PMS and menstruation.
·
Help
prevent cancer. Colon, breast, and prostate cancers have all been correlated with low intakes of
omega-3's.
Sources
of Omega-3’s
The three different types of omega-3’s are found
in specific types of foods.
·
ALA is found in plant origin foods. The richest
source of ALA is flaxseed, but it is also found in hempseed, canola oil,
soybeans, soybean oil, pumpkin seeds, pumpkin seed oil, linseeds, walnuts, and
walnut oil.
·
DHA is found in seafood, algae, and coldwater fish
such as salmon, sardines and albacore tuna.
·
EPA is found in cold-water fish such as salmon, and
sardines, as well as cod liver, herring, mackerel, and halibut.
*Note: Fish oil and
vegetarian algae supplements are also good sources of EPA, but always consult
your health care provider before taking any supplements. Only use fish oil
supplements that have been certified to be free of heavy metal contaminants
like mercury.
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