When it comes to fat, there's one type you don't want to cut back on: omega-3 fatty acids. Two crutial ones--EPA and DHA--are primarily found in certain fish. ALA, another omega-3 fatty acid, is found in plant sources such as nuts and seeds. Not only does your body need these fatty acids to function, but also they deliver some big health benefits.
Because essential fatty acids (ALA, DHA, EPA) are not made in the body, you need to get them from your diet.
* Where Blood fat (triglycerides). Fish oil supplements can
lower elevated triglyceride levels. Having high levels of this
blood fat puts you at risk of heart disease. DHA alone has
also been shown to lower triglycerides.
* Rheumatoid arthritis. Fish oil supplements (EPA+DHA) can
curb stiffness and joint pain. Omega-3 supplements also seem
to boost the effectiveness of anti-inflammatory drugs.
* Depression. Some researchers have found that cultures that
eat foods with high levels of omega-3s have lower levels of
depression. Fish oil also seems to boost the effects of
antidepressants and may help the depressive symptoms of
* Baby development. DHA appears to be important for visual
and neurological development in infants.
* Asthma. A diet high in omega-3s lowers inflammation, a key component in asthma. But more studies are needed to show if
fish oil supplements improve lung function or cut the amount of
medication a person needs to control the condition.
* ADHD. Some studies show that fish oil can reduce the symptoms
of ADHD in some children and improve their mental skills, like
thinking, remembering, and learning. But more research is
needed in this area, and omega-3 supplements should not
be used as a primary treatment.
* Alzheimer's disease and dementia. Some research suggests
that omega-3s may help protect against Alzheimer's disease
and dementia, and have a positive effect on gradual memory
loss linked to aging. But that's not certain yet.
When possible, try to get omega-3 fatty acids from foods rather than supplements. Aim
to eat fish high in DHA and EPA omega-3 fatty acids two to three times a week.
* Salmon (wild has more omega-3s than farmed)
* Lake trout
Here's to happy health!!
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