WANT TO STAY HEALTHY?

Want to stay Healthy? Make sure you are getting enough Omega 3’s


It seems like lately there has been a lot of talk about Omega 3’s & the importance in our diets. Take a look at the supplement shelves in your grocery store…and it’s loaded with Omega 3 options. Well, it can all be a bit confusing…omega 3…Omega 6..Omega 9….What’s important? …and What’s the difference. Hopefully, this will serve as a “down & dirty” simplified way to understand the importance of these essential fatty acids & where to get them.
First of all, let’s determine which of these are essential to living healthy lives. Omega 9 is not “essential”, as our bodies naturally produce it; and it is found in foods we regularly eat such as eggs, milk, green vegetables, beef & lamb. As for Omega-6’s, we are probably getting too much of this already, as it is found in vegetable oils that we consume daily. However, when it comes to Omega-3’s, research has shown that we only get about a fifth of the recommended intake. The amount we consume has dropped considerably in the last 100 years as we are eating more processed foods and tend to eat less seafood. We once were able to benefit from small quantities of Omega 3’s from eating “free-range” cattle..however due to intensive farming, this is no longer the case.
Why are Omega 3’s important in our diet anyway? The following is a partial list of diseases that may be prevented with Omega 3 fatty acids:
• Coronary heart disease and stroke
• Retinal & brain development deficiency
• Crohn disease
• Cancers of the breast,colon & prostate
• Hypertension
• Depression
• Rheumatoid arthritis

Omega 3 fatty acids from fish have been shown to be protective of heart disease and prevent deaths from coronary disease, particularly cardiac arrest. The unique properties of these fatty acids in common heart disease first became apparent in the investigations of the health status of Greenland Eskimos who consumed diets very high in fat from seals, whales and fish, yet had a low rate of coronary heart disease.
Omega 3’s are also essential in reducing cholesterol levels. The pronounced effect of fish oil on high blood fats or elevated cholesterol levels is especially well documented and supported by results of precise dietary studies. These studies found that fish oil in particular, was shown to lower plasma cholesterol and triglyceride levels.
Research has also shown that consuming fish oil high in Omega 3 fatty acids and exercising moderately can result in significant weight loss. A team of researchers from the University of South Australia studied 68 obese and overweight people who were at risk of cardiovascular disease. The subjects were split into four groups: The first consumed fish oil and walked or ran for 45 minutes, three times a week; The second only consumed fish oil and did not exercise; the third consumed sunflower oil, which does not contain Omega 3’s, and exercised; and the fourth group only consumed sunflower oil and did not exercise.
The researchers found that the only group that lost any weight at all was the first group, which exercised and took fish oils, resulting in an average weight loss of 4.5 pounds over three months. The other three groups experienced no weight loss at all.
Omega 3’s have also been linked with lowering signs of depression. A new study published in February 2005, in “Biological Psychiatry” shows that Omega 3 fatty acids and foods high in a compound called uridine were able to reduce the symptoms of depression as well as, or better than three different antidepressant drugs that were tested!
WOW!! Isn’t this incredible?! Something as simple (and natural) as Omega 3’s can help us avoid such chronic illnesses as cardiovascular disease, arthritis & depression? It is easy to add these to our diets. REALLY!! It is! But ..YOU have to take charge of the foods you consume. If you are a fast food junkie, chances are, you are getting plenty of Omega 6’s…and very little Omega 3’s. …You choose! Can you live without those burgers & fries….? Make the choice today. Here are some great sources of omega 3’s:

• Oily fish, particularly salmon & mackerel
• Raw nuts. Walnuts, almonds & macadamia are best choices. (try to buy then without anything added)
• Avocados
• Molasses
• Organic free range meats.
• Flaxseeds/flaxseed oil

Also, do some research of your own. Check out all that you can on Omega 3’s on the internet. If you are getting your Omega 3’s from supplements, make sure they are good, quality supplements. Your best choice would be from a reputable distributor, a health food store or a chiropractor. Care must be taken when consuming fish oils….to make sure that the fish didn’t come from polluted/toxic waters.

Well, I hope this helps you understand how important Omega 3’s are to your healthy diet. Good luck!