Diet Nutrition Information
Omega-3 Essential Fatty Acids in Diet
What is Omega-3 and What Foods Contain it?
Omega-3 (like omega-6) belongs to a family of fats called essential fatty acids (EFAs). These EFAs are found in polyunsaturated fats.
Alpha-Linolenic Acid (LNA)
The main type of omega-3 fatty acid is Alpha-Linolenic Acid and it is the essential fatty acid in shortest supply. According to dietary experts, our consumption of this fatty acid has shrunk to one sixth of 1850 levels.
Good Food Sources of Omega-3
The best dietary sources of omega-3 essential fats include:
- Flax seed oil (linseed oil) - the richest
Oily Fish is Another Good Dietary Source of Omega-3
Oily fish, like salmon, herring, mackerel, sardines, eels and tuna, is another rich source of omega-3 essential fatty acids, namely Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA).
Omega-3 - Useful in Weight Loss Diet
Evidence indicates that a diet rich in omega-3 fatty acids helps with weight loss. First, these fats help regulate the body's blood sugar levels, which helps keep hunger at bay. Second, they raise our metabolic rate thus burning more calories.. In the long term, it is believed that a diet rich in Omega-3 might lower the risk of diabetes and obesity.
Omega-3 - For Optimum Health - Reduction of Strokes
A recent study in the Journal of the Americal Medical Association found that women who ate five or more portions of fish every week cut their risk of having a certain type of stroke by one-third, compared to women who ate fish once a month or less. This is because omega-3 fatty acids reduce the danger of blood clotting.
Health and Diet Research into Omega-3
Although more research need to be done before we know the full beneficial effects of Omega-3 on weight loss and health, a diet which includes a regular supply of Omega-3's seems to have several health benefits and no known disadvantages.
Optimum Intake of Omega-3 in Diet
Light, air and heat destroy EFAs, so food processing and packaging methods are extremely important. Ideally, when buying dietary oils, choose mechanically processed oils in opaque glass containers. Also, since pesticides often concentrate in fats and oils, it is best to buy organic whenever possible.
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