The Importance of Omega 3’s

The Importance of Omega 3’s Many of us do not consume enough of the life-preserving Omega 3 and 6’s, which are the essential fatty acids that must be manufactured internally through diet or supplements. Essential fatty acids should constitute 10-20% of our fat intake, and the ideal ratio between these is four parts Omega 6’s to one part Omega 3’s.

Omega 6’s- found in eggs, poultry, vegetable oils, cereals, whole grains, baked goods, and oils such as sunflower, corn, soy and olive oils- are important in regulating blood pressure for the heart, kidney and gastrointestinal organs. While Omega 6’s are amply supplied in our Western diets, most of us (particularly vegetarians) are deficient in the Omega 3’s.

Omega 3’s are found in cold-water fish such as salmon, tuna, mackerel, sardines and trout, walnuts, legumes, sea vegetables such as kelp and flax seeds. Omega 3’s reportedly protect against heart disease, cancerous activity in the body, diabetes, arthritis, asthma, PMS, allergies, water retention, rough or dry skin, and dull hair. Consuming omega 3’s also is helpful in fetal brain development and brain function, and has been connected with the improvement of ADHD in children. If it sounds like a miracle ingredient to add to your diet, it is!

While cold-water fish are a good source, pregnant women have been advised not to eat these fish because of the mercury levels in the oceans. Throughout my pregnancies I continued to eat salmon and tuna with no problems, but listen to your doctor and what feels right to you.

The easiest way to add these essential fatty acids to your diet is through flax seed oil and meal. I add the meal and oil to my children’s cereal, my muffin and waffle recipes, omelets, smoothies, pastas, chicken or any other dinner I am preparing. By adding flaxseed you are also adding fiber. The oil and meal does not change the taste of the food and makes a noticeable improvement in the nutritional content!

Adding Omega 3’s and 6’s to your diet is one of the single most important things you can do to increase your health and energy.

1 Comment

  • Rene
    July 30th, 2014 at 5:44 am

    .

    ñýíêñ çà èíôó….



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