Your body can’t make them, so the only way to get omega-3 fats is to eat them. Here’s why they are so important, and how to make sure you are getting enough.
Omega 3s, as they’re known for short, are “good” polyunsaturated fats. They are important for growth and brain function as well as heart health because they help lower triglycerides and total cholesterol. A diet full of omega 3s also has been linked to improved immunity and a reduced risk of high blood pressure, Alzheimer’s disease and rheumatoid arthritis.
There are three types of omega-3 fats. EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are most commonly found in cold-water fish. ALA (alpha-linolenic acid) is the omega-3 fat found in plants like flaxseed.
Good sources of EPA and DHA are cold-water fish such as salmon, tuna and sardines (salmon and sardines are typically low in mercury as well). ALA is found in canola oil, soy products such as soybean oil and tofu, flaxseeds, walnuts and in some leafy green veggies (for example, kale).
Omega-3 supplements are also an option; they are made from fish oil, flaxseed or marine algae oil. When considering a supplement, remember these guidelines: Take with food to avoid a fishy aftertaste or digestive problems, avoid mega-doses unless prescribed by a doctor and remember that supplements will not provide you with the other nutrients found in omega-3-rich foods.
Eat a diet rich in all three types of omega-3 fats. Experiment with healthy salmon recipes and try to get two servings of omega 3-rich fish per week. An example of a serving would be 6 ounces raw or 4 to 5 ounces of canned or cooked salmon. To get some ALA, cook with canola oil, top oatmeal with ground flaxseed, add tofu to stir-fries or sprinkle walnuts on yogurt or salads.
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In this episode of The Health Sessions I chat with molecular geneticist Margie Smith of Smart DNA (smart being an understatement!). Sounds technical I know, but Margie simplifies it into an easy to understand way of how we can look at our gene expression for a more personalised approach to better health.
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Podcast Episode #2
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