OMEGA 3 FATTY ACID ……..WHAT IS IT ACTUALLY?

OMEGA 3 FATTY ACID ……..WHAT IS IT ACTUALLY?

Consuming Omega-3 fatty acids promotes heart health 
It lowers cholesterol levels and high blood pressure
It reduces blood clotting in the arteries and protect from hardening of the arteries,
It reduces inflammation and stiff joints in those with arthritis
It improves symptoms of depression
It improves blood sugar levels in those with diabetes
Gives added shine n luster to hair and skin

What is this omega 3 fatty acid but…………….

To begin with we must distinguish between the two polyunsaturated fatty acids which are termed essential because they cannot be made in the body and therefore must be present in the diet. They are linoleic acid (LA), an omega 6 fat, which is widely available in a vegetarian diet, being present in large quantities in most oils and other vegetable based fatty foods, and alpha-linolenic acid (ALA), an omega 3 fat, which is not so widely available in a vegetarian diet, and is generally considered to be the more beneficial of the two EFAs. Alpha-linolenic acid is what is known as an omega 3 fat.

Taking an overview of the various fatty acids intake recommendations worldwide, and the confounding factors surrounding the common vegetarian diet, leads to a conclusion that an ALA intake of 1.5% of total energy is optimum for vegetarians – or roughly 4g a day. However it is also important for vegetarians to ensure that their intake of LA is not too high compared with ALA since a higher intake of LA interferes with the process in which the human body converts ALA into the even more beneficial EPA and DHA, so a LA to ALA ratio of around 4 to 1 or slightly lower is considered to be the optimum, but any steps to bring down an excessively high amount of omega 6 fats in the diet would be beneficial.

SOURCES

Did  you know that mother’s milk produces Omega 3 ALA? – food for thought.

Seafood

The best source of omega fatty acids is seafood, since fish oil has high concentrations of the important fatty acids, DHA and EPA.Fatty fish such as salmon, herring, mackerel, sardines and tuna are significant sources and two3 ounce servings per week are recommended

Omega-3 fatty acids are also found in:

• walnuts, Brazil nuts, Soy nuts
•  Flax seeds,  Pumpkin seeds
• Soybeans, navy beans, kidney beans, Green beans
• Vegetables; broccoli, cauliflower, Avocado
• Fruits;  raspberries, strawberries, kiwifruit, papaya   

Practical steps to incorporate omega 3 fatty acids into your diet

There are a number of steps to take to ensure that the optimum levels of all the omega 3 fats are present in the body.

1.Flaxseed are easily added to amny other foods, however have the ability to pass through the body undigested. For this reason, they should be crushed or chopped prior to ingestion in order for the body to access the oil rich interior.Flax seed oil is another option, however it has short shelf life and must be refrigerated.One teaspoon of flax seed oil a day, taken either on its own or mixed into dressings will meet the requirement. Alternately include 4 to 5 teaspoons of ground flax seeds, or rape seed oil in your diet – though do not heat any of the oils, and only add the flaxseeds to any foods at a late stage since heating will destabilise the ALA.

2. Replace fats high in omega 6 oils, such as sunflower oil or corn oil, with fats higher in monounsaturated fats, such as olive oil or rape seed oil which do not disrupt the formation of EPA and DHA.

3. Other foods can add to your intake of ALA. Most of the little fat in leafy green vegetables is ALA – broccoli has 0.13g per 100g, cabbage 0.11g per 100g, so simply eating your greens is making a positive addition to your intake. Serve up this leafy green in a salad, or sauté it and add it to a whole-grain pasta dish.

4. Add a nutty flavor to salad, yogurt, or morning muesli with walnuts or flaxseed. A small handful of either will up your omega-3 intake.

Aren’t the benefits tremendous……Do u still want to give it thought…….. or want to start with it right away the decision is upto u.

References

Goyens PL, Spilker ME, Zock PL, et al. Compartmental modeling to quantify alpha-linolenic acid conversion after longer term intake of multiple tracer boluses. J Lipid Res, 2005. 46:1474-83.

Feel Free To Leave Comments To My Posts,Its Always Nice To Get Feed Back!:)