Why should I increase my Omega fatty acid intake?
Our intake of essential fatty acids has changed radically in the
last century. Our ratio of Omega-6 to Omega-3 should be close to
1:1, but it is now over 10:1 and up to 20:1. This is due to the
addition of corn, sunflower, safflower, sesame and other Omega-6
oils to our food supply. Such excesses are thought by many
scientists to be a factor in a number of chronic medical
conditions including arthritis, cardiovascular disease, asthma,
acne, obesity and depression. It is clear that we need to
increase our intake of Omega-3 fatty acids and decrease our
intake of Omega-6 (linoleic acid) oils. By doing so we will be,
look and feel healthier.
What are good fats and bad fats?
Fat is a concentrated source of energy. This source of energy is
very useful during aerobic exercise. The longer the exercise,
the higher the fat contribution for providing energy. Fat is
particularly used in large quantities in the brain and nervous
system. There are two types of fat: saturated and unsaturated.
Unsaturated fats are commonly referred to as "good" fats, and
should make up the greatest percentage of your fat intake.
UNSATURATED
* Unsaturated fats, "good fats" are liquid at room temperature,
and remain in liquid form even when refrigerated or frozen.
* Good fats are part of the essential fats: omega 3 and omega 6,
both of which are unsaturated fats.
What are EPA and DHA?
These are two specific essential fatty acids found in fish oil.
Both Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA)
have been well documented in regulating cellular functions and
promoting good health. Diets deficient in EPA and DHA have been
associated with a number of health problems, most notably
cardiovascular disease.
What is GLA and how is it different from other Omega-6
sources?
GLA (Gamma Linolenic Acid) is an Omega-6 fatty acid found in
high amounts in borage oil, and to a lesser degree in black
currant and evening primrose oils. In contrast to the sunflower,
safflower and other Omega-6 oils, the presence of GLA in borage
oil results in very different physiological effects. Linoleic
acid in its current dietary excess promotes inflammation due to
the production of arachidonic acid (AA). GLA on the other hand,
actually interferes with the production of AA and decreases
inflammation. GLA has been used with success in treating various
medical conditions, most notably rheumatoid arthritis and
eczema. Emerging science also indicates that GLA has synergistic
activities with the Omega-3 marine-derived DHA and EPA,
particularly in cardiovascular health and fat metabolism.
We all want to be healthy, happy and fit with enough energy for
work and for play. A well-balanced diet, exercise, and enough
rest go a long way in helping us get the most out of life. And
essential fatty acids (EFAs) have been proven to help us achieve
healthier and happier lives. These good fats' truly are
essential and the majority of us are not consuming enough of the
well-researched Omega fats. Now getting the right amount of
Omegas to suit your specific health needs is easier than ever.
Where do essential fats come from?
Sources of Omega 3 and Omega 6 essential fats:
* Cold Water fish such as Salmon (coho, king and pink),
sardines, cod, albacore tuna, trout, halibut , herring. (these
fish are also a great source of Omega 6, but are predominantly
richer in Omega 3)
* Flaxseeds and green leafy vegetables are great sources of
Omega 3.
* Sesame and sunflower seeds and other seeds and nuts are great
sources of Omega 6.
* Borage oil and evening primrose oil are rich sources of GLA
which is part of the Omega 6 essential fats.
Where do saturated fats come from?
Saturated fats contain large amounts of saturated fatty acids.
Saturated fatty acids are named so, because they are "saturated"
with hydrogen, meaning they have only single bonds between
carbon atoms, leaving no room in their chemical structure for
additional hydrogen atoms. Saturated fats are typically solid at
room temperature.
Varieties of Saturated fat include: Butter, coconut and palm
oils and lard.
Benefits
* aid in balancing the autoimmune system
* treats skin conditions such as eczema and psoriasis
* cardiovascular health
About the author:
Chester is a health nutrition consultant and is the owner of
AstroNutrition - a provider of premium health nutrition
and sports supplements.
