Omega-3’s

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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Rosa Family Chiropractic of Alexandria

5249 Duke St, Suite 301

Alexandria, VA 22304

703-750-1177

www.rosachiropracticalexandria.com