Omega-3 fatty acids may appear like some huge scary term scientists discuss, but it’s actually very simple. They’re nutrients, like proteins and carbs and the like. The name Omega-3 comes from the shape and type of the molecules that make it up. Like other nutrients, we obtain them from the food that we consume. Fish is generally where we can get {a great deal|most|much of} our Omega-3 needs; or perhaps I should say, where we don’t get our needs. See, most people don’t buy enough fish to get the necessary Omega 3s. Most often, people generally get their Omega-3 fatty acids from fish oil capsules.

I realize that many people might think “fatty acids” and jump to assume that it’s detrimental for your health, but that’s not true. In the 70s, scientists studying the Intuit people in Greenland discovered that even if they took in large amounts of fatty acids from the seafood they consumed, they had extremely low incidents of heart disease. The United States FDA finally recognized the connection between good fatty acids and heart health back in 2004, giving a “qualified health claim” status to good fatty acids like Omega-3s.

So what makes these Omega-3s so significant? Well, Omega-3s are a type of essential fatty acid, or EFA. EFAs are essential to our bodies to function effectively. That’s the reason they’re labeled “essential” fatty acids and not optional fatty acids. If we don’t get enough of these EFAs, we run the risk of heart disease, arthritis, and numerous other chronic ailments. Some research has also demonstrated that a lack of EFAs could cause depression and weight gain. EFAs also support brain function and development, especially in kids. You recall how people say fish is brain food? They’re speaking about the essential fatty acids in fish.

There are a few types of EFAs, however. You have the Omega-3s which you find mostly in fish, and the Omega-6s which can be prevalent in vegetable oils. Anti-inflammatory Omega-3s keep the inflammatory Omega-6s balanced. The perfect ratio is 1:2, but most diets usually lead to a gross imbalance, with a large number of Americans getting a ratio of one Omega-3 per twenty Omega-6s!. This leads to a condition called silent inflammation. There are no symptoms for this until it’s too late and several diseases start affecting your body, so it’s better to make sure you’re getting adequate Omega-3s in your diet. This is where fish oils really help.

There are several types of Omega-3 acids too. There are DHA, EPA and ALA. Vegetarians generally consume ALAs which are prevalent in flax seed oil. Your body can only make use of EPA and DHA, and only converts a very small amount of these ALAs into EPA and DHAs though. Whatever is left turns inflammatory. You’re much better off with the EPAs and DHAs found in fish oil supplements. You’re most likely getting more than you need of the inflammatory fatty acids as is.

Like I mentioned before, most people don’t consume adequate fish to get a necessary amount of Omega-3 fatty acids. This is because our diets have become so that we don’t really eat much fish anymore. In addition, we’re going to have to eat a large quantity of fish to get the quantity of Omega-3s we require. Not to mention the risk of toxins in the fish. With modern pollution, you can never be sure. Fish oil supplements are a much better alternative over consuming a huge amount of fish. They’re easy to come by, and with modern technology, the risk of contamination in fish oil supplements are extremely minimal. That is, assuming you buy a high quality brand. It will be more expensive than the numerous generic products available, but you pay a premium for peace of mind.

Consuming a sufficient quantity of Omega-3s is highly beneficial to our good health. With the availability of quality omega-3 products, it has never been simpler to get your daily dose of Omega-3 fatty acids.

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Posted by Omega3 on February 13, 2011 at 3:03 am under omega 3.
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Taking omega 3 for arthritis has become a very popular?treatment in?western society. This is with good reason, because there is some solid evidence that arthritis suffers can benefit tremendously form increasing their omega 3 consumption.

omega 3 fatty acids are called essential fats, because the body cannot manufacture its own omega 3, you have to consume it through your diet or supplementation. Good natural sources are all of the cold water sea fishes and nuts. Most people consume enough omega 6 through their diets, but we are often undernourished when it comes to omega 3. You will have to eat cold water fish four to six times per week to take in enough omega 3. Some studies suggest that additional supplementation will have an added therapeutic effect on many diseases. This can have all kinds of permutations for your health, since solid research now shows that supplementing with omega 3 can aid in the following illnesses: high cholesterol, high blood pressure, heart disease, diabetes, rheumatoid arthritis, osteoarthritis, lupus, osteoporosis, depression, bipolar disorder, schizophrenia, ADHD, skin disorders, inflammatory bowel disease, asthma, macular degeneration, menstrual pain, colon cancer, breast cancer and prostate cancer.

Omega 3 Reduces Inflammation

omega 3 fatty acids have been shown to reduce inflammation, so it has benefits for some chronic diseases related to inflammation in the body, like arthritis, heart disease and cancer. Interestingly, omega 6 fatty acids (found in cooking oils and margarine) actually promote inflammation, so there really is no need to supplement with omega 6. The typical western diet contains about 25 as much omega 6 as compared to omega 3. Consequently, the west has a much higher occurrence of inflammation related illnesses compared to other populations around the world where people predominantly consume omega 3 fats from sources such as fish and nuts.

Just one example to illustrate the above point is a study where people who ate fish twice a week had a 43% reduced risk of developing rheumatoid arthritis compared to a group that only consumed one serving of fish per week.

Rheumatoid arthritis and osteoarthritis involves inflammation in the joints, so any supplement that reduces inflammation in the body should grab your attention if you suffer from joint pain.

So how does omega 3 reduce inflammation in the body? Many sources are quite vague about this, but the best explanation I have come across is that the omega 3 fatty acids convert into compounds thousands of times more effective than the fatty acids themselves. This helps to bring the body’s natural inflammatory response to an end. Omega 3 acts in on the same pathway in your body that caused the inflammation in the first place, and then switches it off. I told you it was vague…?

With daily supplementation, there are about 20 studies that show a reduction in inflammation, the number of tender points and morning stiffness. Some patients using Omega 3 supplements for rheumatoid arthritis have found that they can manage with less of their daily dosage of non-steroidal anti-inflammatory drugs. This is good news, because as you know, the NSAIDs have many side effects that omega 3 (as a natural food) does not have. Many patients have found that a combination of their NSAID of choice and omega 3 forms part of an effective supplementation programme.

Interestingly, in one study, researchers administered omega 3 intravenously and after one treatment per day for one week, the patients reported a significant reduction in their joint pain related to arthritis.

Although most studies are about rheumatoid arthritis, it is obvious that supplementing with omega 3 will benefit you if you suffer from osteoarthritis, because it lowers the levels of inflammation in the joints. A reduction in inflammation will lead to a reduction in pain. Omega 3 will not cure osteoarthritis, because there is in fact no cure for osteoarthritis, only ways of relieving the pain and stopping the further progression of the condition.

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Posted by Omega3 on February 8, 2011 at 1:44 pm under omega 3.
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Traditionally vegans and vegetarians have been directed towards Flax Seed Oil and other plant-based sources for their Omega-3 requirements.

Flax Seed Oil is?not a good?source of true Omega-3!
The reality is, Flax Seed oil is not a good source of real and useful Omega-3 fatty acids. Flax Seed Oil contains Alpha-Linoleic Acid (ALA). This is an Omega-3 fatty acid, but is inferior to other forms (see section below for further details)?as it needs to be converted by the body to be useful, and this conversion rate is incredibly low (~5%). The fact is, you can take as much Flax Seed Oil as you like, and your body will never get anywhere enough Omega-3 fatty acids in the correct forms to be useful.

Flax Seed Oil brands cannot argue with the clear ALA argument so tend to defend it by promoting additional benefits due to its protein,?dietary fibre and lignans content.?It has to be said however that most Vegetarians and Vegans get more than enough of these other nutrients from their diets. It is not often you meet a veggie who requires fibre or protein supplements!

Omega-3 fatty acids explained in detail
Selected polyunsaturated fatty acids are called Omega-3 because they have in common a final carbon-carbon double bond in the n-3 position. The forms are Omega-3 fatty acids are:

Posted by Omega3 on February 6, 2011 at 10:38 am under omega 3.
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Every day it seems that there is new evidence that omega 3 fatty acids can alleviate depression, heart disease, Alzheimer’s, and improve overall health. The Omega 3 supplement industry has soared. Clinical trials on depression, heart disease, and diabetes use high doses of omega 3 fatty acids and find that people struggling with depression get some relief. Omega 3s are important in brain function generally and the western diet has been rather deficient in the fat for the last century. Add an Omega 3 supplement to your diet today, but examine your food intake and improve it for optimal health.

For your optimal health, your most effective long-term strategy is two-pronged: (1) increase the Omega 3 fatty acids in your diet and (2) decrease your intake of Omega 6 fatty acids.

Foods highest in Omega 3 fatty acids tend to be fish and seafood. The USDA compiles data on the nutrient content of food and finds the top Omega 3 foods includes those in the list below. Incorporate them abundantly in your diet.

  1. Salmon
  2. Herring
  3. Anchovy
  4. Sablefish
  5. Whitefish
  6. Tuna
  7. Cisco
  8. Sardine
  9. Oyster
  10. Halibut

A fascinating cross-national study on depression and one on postpartum depression by Joseph Hibbeln actually relates national consumption of fish to rates of depression. The less fish a country consumes, the more likely is that its residents suffer from depression. Eating fish is a good way to get Omega 3 fatty acids and the Hibbeln studies suggest that the fish may help fight depression.

One reason we need so much Omega 3 to be healthy is that the typical western diet contains high levels of an Omega 3 competitor, Omega 6. Omega 6 is found abundantly in grain products and vegetable oils. If we consume a lot of Omega 6, we actually need more Omega 3 to be healthy. Your best long-term strategy is to reduce the Omega 6 fats in your diet and to consume foods with an optimal ratio of Omega 6 to Omega 3 oils. The worst offenders (which you should avoid) include the oils in the list below.

  • Peanut oil
  • Grapeseed oil
  • Cottonseed oil
  • Sesame oil
  • Sunflower oil

How much Omega 3 and Omega 6: A tool

To explore the content of Omega 3 and Omega 6 in your diet, visit the USDA website and search their?database or download their food database program to use on your own computer. Put in your specific food and discover its full nutrient profile.

Avoid toxins in Omega 3 rich seafood

Increasingly we need to be concerned about toxins in seafood and the environmental effects of harvesting fish. Two resources you can use to scope out the fish in your local market is?Ocean’s Alive. It provide information on a variety of fish, both nutritional and environmental issues. Find fish in your local market and then look it up on one of those sites.

?

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Posted by Omega3 on February 5, 2011 at 4:14 pm under omega 3.
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Researchers in the early 1980′s noticed cultures that consumed a lot of deep cold water fish had very little occurrence of heart disease despite their high fat diet. After much research it was discovered that fish are rich in omega-3 polyunsaturated fatty acids. (1,2) In this article, we will discuss how fish oil is can fight heart disease and how it can help strengthen the heart. Furthermore, we will discuss other benefits of Omega 3 fish oil may have on the body and how you can obtain Omega 3 with out eating fish. Also, determine weather the brand of fish oil you are consuming contains toxins or not.

Most of us think that all fats are bad for your health, but in fact there are actually good fats out there. All natural fats are mixed with various kinds of fatty acids. These fatty acids are made up of both short and long chain carbon atoms. These short and long chain atoms look like arms reaching out. If the carbon atoms are bound with hydrogen the fatty acid is considered saturated. (3,4) Long carbon chains that are double bonded to other carbon atom chains are considered unsaturated. Fatty acid chains have at least two or more double bonds are called polyunsaturated. Polyunsaturated fatty acids are classified as linoleic acid when there is a double bond at the sixth carbon atom from the omega end. When this happens the polyunsaturated fatty acid is called an omega-6 fatty acid. (4,5) Linolenic acid has a double bond at the third carbon atom from the omega end and this is called omega 3 fatty acid. Both linoleic and linolenic acid are needed to sustain life. Even though some fatty acids can be manufactured by the body, omega 3 and omega 6 can not be manufactured and must be consumed in our diets.

Linoleic acid is very abundant in American diets, found in commercial baked goods, prepared foods, vegetable oils, and margarine. What most Americans lack is omega 3.

Fish oil contains eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two components of fish oil derived from linolenic acid. Both EPA and DHA have impressive health benefits. For starters, fatty acids are important for healthy cell membranes. Cell membranes control what enters and exits the cells in our body and protect the cell from danger. Depending on our diets (American diets are high in saturated fats), our cells can be comprised of mostly fatty acids saturated with hydrogen. Saturated fatty acids membranes are usually packed closely together with other cell membranes and becomes rigid and stiff.

If your diet consists of a lot of polyunsaturated fatty acids, your cell membranes will be more flexible and curved in structure and have a more elastic nature. This is because polyunsaturated fatty acids have double bonds between carbon atoms and the carbon atom chains have lots of space between them. When a cell membrane is more flexible it is healthier than the stiff and rigid saturated fatty membrane.

Omega 3 fish oil has been studied in depth in the area of heart disease. With impressive results fish oil has shown to lower the risk of heart attack and reduce blood pressure. One recent study examined men who lived in Finland. These men consumed a fairly high level of EPA and DHA in there diet and experienced a 44% reduction in risk of acute heart attacks compared to men who consumed very little EPA and DHA.

Another study of blood pressure and omega 3 fish oil determined that supplementation with EPA and DHA helped individuals with hypertension. Blood pressure dropped by 6 points during the experiment. (6)

Omega 3 fish oil has shown to reduce other risk factors such as lowering serum triglyceride levels and total cholesterol levels which are both heart attack risk factors. A study showed that postmenopausal women can reduce there risk of heart attack by 27% when taking omega-3 fish oil. (7,8)

EPA and DHA in fish oil can also combat some diseases such as asthma, multiple sclerosis, systemic lupus erythematosus, and cancer. Studies have shown that omega 3 fatty acids can help improve asthma in children and increase survival rate in cancer patients. (9,10) Fish oil can also fill nutritional gaps and increase weight in cancer patients. Low levels of DHA have been linked to depression; people who have supplemented omega 3 fish oil have noticed an increase in mood and relief from symptoms of depression. Omega 3 fish oil may even help with mental illnesses like bipolar disorders. One study suggests that fish oil can help with rheumatoid arthritis. (11)

With all these benefits you might be considering fish at every meal. Not all species of fish have high levels of EPA and DHA. Anchovies, Herring, Mackerel, Salmon, Sardines, and Tuna have the highest levels of omega 3 fatty acids per ounce of meat out of any other sea bearing animal.

The people who were initially studied on fish oil were the native Inuit; they consumed more than 4 to 5 grams of EPA each day. That’s equivalent to 1.5 – 3 pounds of fish each day. Even the most avid fish eater might find it hard to eat that much fish each day on a consistent basis.

With all the illegal dumping going in the ocean, one might be worried about the fish that is harvested for omega 3 fish oil could contain the toxic chemicals that are dumped into the ocean every year. Purity in a fish supplement is important. Because of the rising concern about toxins in fish oil, manufacturing companies have refined there fish oil processing plants and now distill the fish oil which removes all of the heavy metals like lead and mercury, and toxic insecticides such as DDT. Look for a supplement that claims its product is made from a 12 step distillation process to remove toxins, dioxins, and furans as well as PCB’s and other contaminants.

A supplement rich in omega 3 fatty acids is the simplest way to attain the proper amounts of EPA and DHA we need in our diets. By taking 1000mgs of omega 3 fish oil one can ward off a wide rang of disease. Look for a fish oil supplement that blends a little vitamin e with the oil which is an antioxidant that preserves the fish oil and prevents it from going rancid. Fish oil supplements provides powerful health benefits and can help those with asthma, multiple sclerosis, systemic lupus, erythematosus, and cancer and is a good choice as a preventive supplement even if you don’t suffer from these diseases. Omega 3 Fish Oil and other great supplements can be found at your local health food store or internet health food store.

References:

1. Kromhout D, Bosschieter EB, de Lezenne Coulander C., et al. The inverse relation between fish consumption and 20-year mortality from coronary heart disease. N Engl J Med. 1985 May 9;312(19):1205-9.

2. Kromann N, Green A. Epidemiological studies in the Upernavik district, Greenland. Incidence of some chronic diseases 1950-1974. Acta Med Scand. 1980;208(5):401-6.

3. Pleuss J. Fats. In: Porth CM. Pathophysiology: Concepts of Altered Health States. 5th ed. Philadelphia, Pa: Lippincott; 1998:1249.

4. Galperin C, German BJ, Gershwin ME. Omega fatty acids. In: Shils ME, Olson JA, Shine M, Ross AC, Eds. Modern Nutrition in Health and Disease. 9th ed. Baltimore, Md: Lippincott Williams and Wilkins; 1999: 1346-1347.

5. Fats: saturated and unsaturated. In: Grodner M, Anderson SL, DeYoung S. Foundations and Clinical Applications of Nutrition: A Nursing Approach. St. Louis, Mo: Mosby; 2000:118-122.

6. Prisco D, Paniccia R, Bandinelli B, et al. Effect of medium-term supplementation with a moderate dose of n-3 polyunsaturated fatty acids on blood pressure in mild hypertensive patients. Thromb Res. 1998;91:105-112.

7. Torres IC, Mira L, Ornelas CP, Melim A. Study of the effects of dietary fish intake on serum lipids and lipoproteins in two populations with different dietary habits. Br J Nutr. 2000;83:371-379.

8. Stark KD, Park EJ, Maines VA, Holub BJ. Effect of a fish-oil concentrate on serum lipids in postmenopausal women receiving and not receiving hormone replacement therapy in a placebo-controlled, double-blind trial. Am J Clin Nutr. 2000;72:389-394.

9. Iso H, Rexrode KM, Stampfer MJ, et al. Intake of fish and omega-3 fatty acids and risk of stroke in women. JAMA. 2001;285:304-312.

10. Nagakura T, Matsuda S, Shichijyo H, Hata K. Dietary supplementation with fish oil rich in omega-3 polyunsaturated fatty acids in children with bronchial asthma. Eur Respir J. 2000;16:861-865.

11. Volker D, Fitzgerald P, Major G, Garg M. Efficacy of fish oil concentrate in the treatment of rheumatoid arthritis. J Rheumatol. 2000;27:2343-2346.

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Posted by Omega3 on February 3, 2011 at 2:38 am under omega 3.
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Copyright (c) 2007 Ethought Australia

Omega-3 fish oil, is fish oil that contains Omega-3 fatty acids. Fatty acids are a family of polyunsaturated fatty acids. Three of these omega-3 fatty acids are of important nutritional value and are beneficial to our health. Who among us does not want to be healthy? Among other things Omega 3 is said to improve circulation, help with diabetes, arthritis and depression. Aid the immune system, help with learning and behavioural problems and improve memory in old age. Omega-3 in fish oil has recently also been shown to be beneficial during pregnancy. Omega-3 is now thought to be so beneficial to the development of unborn babies that it is being re-recommended that pregnant women eat a small amount of fish each week to assure a small omega-3 intake. It is believed the benefits outweigh the dangers of the presence of trace amounts of heavy metals such as mercury which until now have stopped most pregnant women from eating fish or seafood. Omega-3 fish oil tablets offer a safe alternative as manufacturers of omega-3, tablets and gel, process the oil to remove any base metals (not all manufacturers remove base metals be sure to check before buying). These are just a few of the potential health benefits being looked into. Perhaps one of the most interesting areas of research regarding Omega-3 fatty acids is the possibility that they are actually necessary to our mental health, and can help reduce the incidence of depression.

Omega-3 supplements are processed from fish oils which are found naturally in some fatty fish. The fish do not make the omega-3, they collect it from algae they eat in the water. The most common source of omega-3 rich fish oils are from salmon, herring, anchovies, mackerel and sardines. Tuna also contains Omega-3 fatty acids but only in small amounts. By far the easiest way to include omega-3 in your diet is to take omega-3 tablets or gel capsules.

It sounds great but is any of this hype true? As with all medical claims it can take some time to verify each individual claim and research into these areas of medicine and psychology can take years to release conclusive results. However, the FDA (Food and Drug Administration, USA) in 2006 recognized two types of Omega-3 fatty acids as having valid health merit, those were eicosapentaenoic acid and docosahexaenoic acid. In short they admitted that Omega-3 fatty acids were shown to be beneficial in the treatment of coronary artery disease. More recently, as mentioned above, the FDA have reversed an older recommendation for pregnant women not to eat seafood for fear of heavy metals, claiming that the benefits of omega-3 outweigh the risk of harm from a small intake of fish.

Contrary to popular belief Omega-3 fish oil capsules and tablets do not taste like fish, they taste like any other natural vitamin supplement, so for those of you out there that don’t like the taste of fish you need not worry. There are several different sources of omega-3 fatty acids, the most common and readily available is in capsules and tablets, but you can also get omega-3 from regular dietary intake of fish, flax seeds or walnuts.

Omega-3 fatty acids can be easily damaged essentially voiding their nutritional value. Omega-3 fatty acids can go rancid on contact with air, heat or oxygen. That is why you should never cook with fish oil, flax seed oil or walnut oil. They are in-fact best consumed raw. Because of the sensitive nature of omega-3 fatty acids they need to be stored carefully in cool, dry and dark places such as the fridge or freezer. Purchasing omega-3 oil with added vitamin E is recommended if possible as vitamin E protects the omega-3 as it is an antioxidant.

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Posted by Omega3 on February 2, 2011 at 9:33 am under omega 3.
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Eggs have many health benefits, among them being the fact they can be an excellent source of omega-3 oils that can promote better health in those that take it as a supplement. Hens fed on flax seeds are particularly high in omega-3 fatty acids, although eggs have many health benefits other than omega-3.

Most of the health benefits of Omega fatty acids are well known, although many more are being continually discovered as scientists research the uses to which the substances can be put in our bodies. Omega-3 fatty acids have long carbon chains that are polyunsaturated, i.e. contain multiple double bonds in the hydrocarbon chain. As opposed to saturated fatty acids with no double bonds. They are important components of our neurological systems and help to build up cell membranes, but are probably best known for their effect in protecting us from cardiovascular diseases. Omega-3 fatty acids can help us to maintain a healthy heart, and so enable us to live longer.

The current western diet has been changing to reduce cholesterol intake and improve our lifestyle. However, this has not all been well advised, and the resultant diet is rich in vegetable oils as opposite to animal fats, the relative levels of omega fatty acids having changed in favor of omega-6 fatty acids. These omega-6 fats are not as healthy for us as omega-3, and can lead to a thrombogenic state that more easily leads to cardiovascular diseases and blood clots. Rather than a normal omega-6 to omega-3 ratio of around 2:1, this ‘improved’ diet has increased it to anything up to 50:1.

The American Heart Association has been advocating a diet richer in omega-3 fatty acids since 1996, yet while research continues to favor omega-3, the increase in consumption of vegetable oils has continued to increase, and with it a reduction in the overall health of a nation.

Omega-3 enriched eggs have been introduced as one means of redressing the balance. Hens fed on flax seeds lay eggs with a much higher proportion of omega-3 fatty acids than normal: up to and over 150mg per egg. Such eggs also have reduced cholesterol – over 15% less, and also are higher in vitamin E, a strong antioxidant, by up to 300%.

Two of the components of omega-3 oils, linoleic acid and linolenic acid, are what are known as ‘essential’ fatty acids. The term means that they cannot be manufactured in your body, so must essentially be introduced through your diet. When the human body developed to what it is now, the consumption of fish and other oils rich in omega-3 fatty acids was a significant part of our diets, and allowed our bodies to develop the biochemistry and metabolism that it uses today.

If we now upset that biochemistry by cutting our intake of unsaturated fatty acids, our metabolism will suffer and our general health decline. This is one reason why humans should interfere with their natural eating habits as little as possible, or if we do so excessively we should use supplements to replace what we are excluding from diets that have been natural to us for countless millennia. It is dangerous now for the human race to suddenly switch to a significantly different diet without suitable supplementation, because we do not know the long terms effects of doing so.

One way to maintain a steady intake of the fatty acids our metabolism needs in order to ensure our survival is to eat eggs, and especially omega-3 enriched eggs. Of course, eggs have a lot more beneficial health effects than just omega-3. Take choline for example. This is a trimethylated compound that is important in the metabolism of fats. It is the newest official B vitamin, and is an essential component of cell membranes. It is particularly important for the maintenance of the health of your brain, and preventing many brain disorders.

It is also important in methylation, an important biochemical process, and also in the biochemical synthesis of the neurotransmitter acetylcholine. This substance is used to pass messages between nerve cells and from nerve cells to muscles, and a deficiency can cause many health problems, including heart disease and diseases of the vascular system. Methylation is a very important biochemical reaction, being used particularly in messages between body cells and is used to switch genes on and off.

Up to 90% of Americans are deficient in choline, and subject to many diseases because of it. Symptoms include insomnia, fatigue, excess fat concentrations in the blood and problems with your nerves and muscular control. It can cause liver problems and heart problems, and cause a number of brain disorders.

Choline is available in the diet from lecithin and egg yolks, and also soya beans, flax seeds, peanuts and potatoes. The typical American diet is not conducive to an adequate choline intake, and increased egg consumption can help to redress this. This is particularly true of eggs from hens fed with flax seeds, or linseed, from which the triple benefits of choline, omega-3 fatty acids and vitamin E are obtained. Just two eggs will provide you with almost 50% of your daily requirement of choline.

Some are wary about the cholesterol content of eggs, but studies have indicated that it not so much the amount of dietary cholesterol that is eaten, but saturated fats that cause the excess deposition of cholesterol in the arteries. Cholesterol is an essential part of human biochemistry, and without any we could not survive. In fact, studies have shown that eating two eggs daily can improve your cholesterol levels

Eggs are also rich in lutein, and contain more than vegetables such as spinach. Lutein is an important carotenoid that is believed to prevent age related macular degeneration, which can lead to blindness, and also prevents the development of cataracts. Eggs also appear to have anti-clotting properties on the blood, and so help to reduce the thrombogenesis of omega-6 fatty acids.

Without a doubt, eating eggs is very good for your health, and especially so if they are rich is omega-3 fatty acids. They contain a wide variety of nutrients and truly are a complete food packaged by nature. Some may prefer to stay away from eggs and miss the omega-3 benefits so there is an alternative for diets that exclude eggs. Omega-3 is available in a supplement form that one can take on a daily basis to reap the benefits omega-3 presents.

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Posted by Omega3 on February 1, 2011 at 8:18 pm under omega 3.
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We have all heard about the benefits of essential fatty acids, such as Omega-3, 6 and 9. But did you know that your body can make it?s own Omega-9 from the foods we eat? It can?t however make the other two. Our bodies cannot manufacture the essential fatty acids we need, so we have to make sure that the many sources available are included in our diets. Below is a list of common foods that contain Omega-3 and Omega-6.

Dietary Sources of Omega-3

?flax / walnuts

?oily fish

?seal

Dietary Sources of Omega-6

?plants and vegetables (especially in cooking oils)

Unless you consume a lot of oily fish, you are probably not getting your daily Omega-3 requirement. Omega-6 on the other hand is in abundance. So mush so that our diets actually contain too much Omega-6. An easy way to get more Omega-3 into your system is through supplements, which there are three types. Below is an explanation of the three types of Omega-3 supplements available on the market today.

Flax Oil

Flax oil is a non-marine source of Omega-3 and contains the Omega-3 called alpha-linolenic acid (ALA), which the body needs and cannot make for itself. Several other sources of ALA do exist, most notably walnuts and hemp seed. However, because flax only yields ALA, which then must be converted into EPA and DHA by the body, it is not an effective source of Omega-3 for the following reasons:

?Converting ALA into EPA and DHA is not very efficient, especially as one gets older

?Bodily conversion of ALA results in low levels of EPA and DHA

?Flax oil contains no DPA, the third main component of Omega-3

?Flax oil is high in Omega-6, something our bodies do not need

The estimated rate of ALA to EPA and DHA conversion ranges from 5% to 25%. This means in order to make sufficient amounts of EPA and DHA, one would need to consume 5 to 6 times more ALA than you would if you were to use fish oil alone.

Fish Oil

Whether you are eating fish or taking fish oil supplements, fish has been known to contain numerous health benefits, especially fatty species that are rich sources of Omega-3 fatty acids. Proven benefits range from lowering triglycerides and blood pressure and the risk of heart disease, to the more subtle effects of reducing chronic inflammation. fish oils provide a direct source of EPA and DHA. There are, however, some problems with fish oils:

?High in Omega-6

?Low levels of DPA

?Fish are susceptible to chemical pollutants and dioxins in the water

Seal Oil

Seal oil is one of the best and most direct sources of EPA, DHA and DPA, the third component of Omega-3. While DPA is present in some fish and fish oils, the levels are much lower than seal oil, about 1/5. Seal is oil has been found to be the best source of Omega-3 for the following reasons:

?Seal oil contains the highest levels of DPA (up to 10 times more than fish oils)

?It is chemically similar to the Omega-3 found in our bodies

?Seals can filter out chemical impurities better than fish

Unlike both flax and fish oil, seal oil has only traces of Omega-6, and may be one of the best Omega-3 supplements to reduce the imbalance of Omega-3:Omega-6.

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Posted by Omega3 on January 31, 2011 at 12:49 pm under omega 3.
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