{"id":11407,"date":"2019-02-22T15:35:57","date_gmt":"2019-02-22T21:35:57","guid":{"rendered":"https:\/\/publicaffairs-sme.com\/Community\/?p=11407"},"modified":"2021-01-28T10:39:07","modified_gmt":"2021-01-28T16:39:07","slug":"why-you-should-care-about-omega-3s","status":"publish","type":"post","link":"https:\/\/publicaffairs-sme.com\/Community\/2019\/02\/22\/why-you-should-care-about-omega-3s\/","title":{"rendered":"Why You Should Care About Omega-3\u2019s"},"content":{"rendered":"

You hear some nutrients chattered about constantly, but you may not know if you\u2019re getting enough of them \u2006\u2014 or why you should even be paying attention. That may describe how you feel about omega-3\u2019s: Sure, they\u2019re important, but \u2026 why again?<\/p>\n

Omega-3\u2019s are a type of fatty acid. (Omega-6\u2019s and omega-9\u2019s are others.) They\u2019re considered \u201cessential\u201d fatty acids, which means your body can\u2019t make them \u2014 but it needs them \u2014 so you have to get omega-3\u2019s from food.<\/p>\n

According to the National Institutes of Health<\/a>, omega-3\u2019s make up the membranes surrounding every cell in your body. They also play a role in the proper function of your brain, eyes, heart and hormones. When it comes to your ticker, getting ample omega-3\u2019s keeps your lipid levels in check (like triglycerides), helps keep your arteries clear and may also lower blood pressure<\/a>. Adequate intake of omega-3\u2019s may also lower your risk of dementia<\/a> \u2014 perhaps because they support blood vessel function (and your blood vessels feed your brain), as well as reduce inflammation.<\/p>\n

If you\u2019re thinking to yourself, \u2018wow, that\u2019s a big job,\u2019 you\u2019re right. And yet, most of us aren\u2019t getting enough, says Gabrielle Mancella, a registered dietitian with Orlando Health. Traditionally, some of our omega-3\u2019s came from grass-fed beef, but now that most cattle eat a corn-heavy diet, cows don\u2019t produce much omega-3\u2019s in their beef and milk, she explains. A great source of the essential fatty acid is fish (such as salmon and mackerel), but if you\u2019re not getting the 1\u20132 fish servings per week recommended by the AHA<\/a>, you could be missing out.<\/p>\n

Consuming too few omega-3\u2019s can throw off the balance between the fatty acids in your body (particularly 3\u2019s and 6\u2019s), says Mancella. It\u2019s estimated that a standard American diet has a ratio of 16:1 of omega-6\u2019s to omega-3\u2019s. While omega-6\u2019s are necessary, the ideal ratio, says Mancella, is actually 4:1. An imbalance in these fatty acids promotes inflammation, which may encourage your body to accumulate fat, and is one potential factor responsible for rising obesity rates<\/a>.<\/p>\n

Of course, no one\u2019s asking you to sit down and calculate your ratio of omega-6\u2019s to omega-3\u2019s. Instead, simply aim to fill your diet with more omega-3\u2019s. Here are seven top sources:<\/p>\n

FRESH AND CANNED FISH<\/strong><\/p>\n

When it comes to omega-3\u2019s, there are three types: ALA, EPA and DHA. EPA and DHA come from fish and seafood, while ALA comes from plants like flax. ALA is a precursor to EPA and DHA, meaning ALA can be converted to EPA\/DHA. That means the most direct and effective way to get the omega-3\u2019s you need is from fish.<\/p>\n

If you eat fish, try to commit to eating two servings of fish per week. Fatty fish like salmon, mackerel and sardines are the richest in omega-3\u2019s. Tuna counts, too, though if you\u2019re pregnant or breastfeeding, stick to no more than 2\u20133 servings per week (ideally canned light tuna) to lower risk of mercury exposure, per the FDA<\/a>.<\/p>\n

CANOLA OIL<\/strong><\/p>\n

One of the reasons our omega ratio is off is because we\u2019re using the wrong oils, says Mancella. \u201cSwitching your cooking oil is one of the easiest ways to get your ratio back in a better range,\u201d she says. The benefit to canola oil is it can be used at any temperature and has no taste, making it one of the easiest oils to use.<\/p>\n

FORTIFIED EGGS<\/strong><\/p>\n

When chickens are fed flaxseeds, their bodies produce eggs rich in omega-3\u2019s. While it\u2019s present in much lower amounts compared to fish, buying omega-3 eggs (look for language that calls this out on the carton) is a smart way to round out your diet.<\/p>\n

FLAXSEEDS AND OIL<\/strong><\/p>\n

Flaxseeds offer fiber for few calories, plus omega-3\u2019s in the form of ALA. That\u2019s why they\u2019re good for improving cholesterol levels and regulating digestion, says the Mayo Clinic<\/a>. You can buy flax as whole or ground seeds, but whole seeds pass through your digestive system largely undigested. To reap the benefits, you should stick with ground. As for flax oil, go ahead and use it for cold applications, like DIY-ing salad dressing or to sneak in some ALAs, but it\u2019s not an adequate substitute for fish.<\/p>\n

CHIA SEEDS<\/strong><\/p>\n

These little black seeds are trendy, and that\u2019s a good thing: They\u2019re packed with protein, fiber and omega-3\u2019s. In fact according to the Harvard School of Public Health<\/a>, chia is the best plant source of omega-3\u2019s. Sprinkle them on yogurt or oatmeal, add to a smoothie or stir together with your milk of choice (and let sit overnight) for chia seed pudding.<\/p>\n

WALNUTS<\/strong><\/p>\n

These nuts contain omega-3\u2019s, but like the other plant sources, this is the ALA variety. If you rely solely on plants for your omega-3\u2019s, talk to your doctor or a registered dietitian about adding a fish or algae oil supplement to get the complete omega-3 package.<\/p>\n

GRASS-FED BEEF<\/strong><\/p>\n

Choosing grass-fed beef has some advantages, mainly a healthier ratio between omega-6\u2019s and omega-3\u2019s, research shows<\/a>. (However, the amount it contains comes nowhere near a salmon filet.) If it\u2019s in your budget, consider buying grass-fed when you can.<\/p>\n

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Published first on myfitnesspal.com<\/em><\/a><\/p>\n

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