What are omega-3 fatty acids? why are they important for us?

You�ve probably seen �a good source of omega 3's� imprinted on various boxes and bags around the super market and wondered �what are omega 3's and why should I give a damn?

Omega-3 fatty acids are considered essential fatty acids: Omega 3's come from a family of unsaturated fatty acids.  Even the healthiest diets need a moderate amount of healthy fats, and omega 3's are crucial to healthy, sustainable living.  They�re considered �essential� fats � Essential fats are so defined as they are vital for, but cannot be made by, the human body. Only plants can make the vital omega 3 and 6 parent fatty acids, human enzymes can then convert these to other fatty acids such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which are building blocks of the brain and nervous system. 

Omega 3 Source

 They are needed for the integrity of every cell membrane in the body so particulalry important for the health of vital organs such as the heart and brain.They are necessary for human health but the body can' t make them -- you have to get them through food. Omega-3 fatty acids can be found in fish, such as salmon, tuna, and halibut, other seafood including algae and krill and there are plenty of vegan sources of Omega 3's including spirulina (algae), nuts, flax, and vegetables. Vegan sources of omega-3s include canola oil, broccoli, cantaloupe, kidney beans, spinach, grape leaves, Chinese cabbage, cauliflower, spirulina, and walnuts.

Research shows that omega-3 fatty acids reduce inflammation and may help reduce the risk of chronic diseases such as heart disease, cancer and arthritis.The omega 3 parent fatty acid is called alpha linolenic acid (LNA or ALA) and comes from vegan seeds such as flax, hemp and pumpkin, from nuts such as walnuts, and to a lesser extent from soya and green vegetables. 

Through a series of enzyme-controlled reactions the human body converts this LNA into a number of vital fatty acids including EPA and DHA. Among their many roles EPA is needed for brain function, concentration, and vision, and is also converted into a powerful anti-inflammatory agent. DHA is needed as a building material , particularly for brain structure and so is especially important in pregnancy for the baby�s brain and nervous system development, infants who do not get enough omega-3 fatty acids from their mothers during pregnancy are at risk for developing vision problems and nerve damage.



Additionally, the benefits of omega-3s include reducing the risk of heart disease and stroke while helping to reduce symptoms of hypertension, depression, attention deficit hyperactivity disorder (ADHD), joint pain and other rheumatoid problems, as well as certain skin ailments. Some research has even shown that omega-3s can boost the immune system and help protect us from an array of illnesses including Alzheimer�s disease.

Fish contain unsaturated fatty acids, which, when substituted for saturated fatty acids such as those in meat, may lower your cholesterol. But the main beneficial nutrient appears to be omega-3 fatty acids in fatty fish. Omega-3 fatty acids are a type of unsaturated fatty acid that's thought to reduce inflammation throughout the body. Inflammation in the body can damage your blood vessels and lead to heart disease.

Omega-3 fatty acids may decrease triglycerides, lower blood pressure, reduce blood clotting, boost immunity and improve arthritis symptoms, and in children may improve learning ability. Eating one to two servings a week of fish, particularly fish that's rich in omega-3 fatty acids, appears to reduce the risk of heart disease, particularly sudden cardiac death.

Alzheimer's
Polyunsaturated fatty acids found in many fish may prevent damage to brain cells. Eating fish can also reduce the risk of high blood pressure, which is linked with dementia. A French study of 2000 people showed that those who ate seafood at least once a week had a significantly lower risk of dementia over a seven-year period than those who didn't.

Dementia - elderly people who eat fish or seafood at least once a week may have a lower risk of developing dementia, including Alzheimer's disease.

Cardiovascular disease - eating fish every week reduces the risk of heart disease and stroke by reducing blood clots and inflammation, improving blood vessel elasticity, lowering blood pressure, lowering blood fats and boosting 'good' cholesterol.

Cancer - the omega 3 fatty acids in fish may reduce the risk of many types of cancers by 30 to 50 per cent, especially of the oral cavity, oesophagus, colon, breast, ovary and prostate.

Asthma - children who eat fish may be less likely to develop asthma.    

Just how do omega-3s perform so many health �miracles� in people? One way, experts say, is by encouraging the production of body chemicals that help control inflammation � in the joints, the bloodstream, and the tissues

But even as important is their ability to reduce the negative impact of yet another essential type of fatty acid known as omega-6s. Found in foods such as eggs, poultry, cereals, vegetable oils, baked goods, and margarine, omega-6s are also considered essential. They support skin health, lower cholesterol, and help make our blood �sticky� so it is able to clot. But when omega-6s aren�t balanced with sufficient amounts of omega-3s, problems can ensue.  In general, Americans eat too much Omega 6 and not enough Omega 3.
You can replace some omega-6s from cooking oils with a third fatty acid known as omega-9 (oleonic acid). This is a monounsaturated fat found primarily in olive oil.

If you think you can get all of your omega 3's only through fish oil supplements?  Think again.  There are other healthy components of whole foods containing Omega 3's that make it better for your body and soul � flax, for example, is heavy in fiber which helps lower cholesterol, regulate blood sugars, and improve digestion. 
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If you have diabetes, including more omega-3s in your diabetic meal planner can reduce your risk of certain diabetic complications, as well as:

• Decrease insulin resistance
• Improve mood and lower rates of depression
• Improve symptoms of inflammatory diseases, like asthma and lupus
• Reduce apoproteins, cholesterol and triglyceride levels
• Reduce risk of heart attack
• Reduce risk of macular degeneration
• Reduce risk of some types of cancer
• Reduce risk of stroke.

So just add some Omega 3's to your diet today!

What are fats?

Fat is a nutrient with important functions. It�s a rich source of energy. In fact, fats produce more than double the energy acquired from carbohydrates or proteins. It�s a carrier for vitamins A, D, E and K. It provides linoleic and alpha-linolenic acid, essential polyunsaturated fatty acids. It contributes flavor and a sense of �fullness� when part of eating healthy diet

However, it�s important to know that there are good fat foods and bad fat food.

What are good fat foods to eat?

As part of eating a healthy diet, you need to consume moderate amounts of good fats. These good fats include:

Monounsaturated fat � This is the primary fat source found in olive oil. Unsaturated fat, can help lower LDL (bad) cholesterol. In fact, due to its high concentration of monounsaturated fat, olive oil can actually help to lower LDL (bad) cholesterol. This is the main reason why olive oil is considered to be healthy for us.

Polyunsaturated fat � Found in nuts, fish, sunflower oil, corn oil, and of course olive oil, polyunsaturated fat helps to maintain heart health and lower blood cholesterol levels.

Omega-3 polyunsaturated fat � Found in fatty fishes like salmon or in vegetable oils, omega-3 polyunsaturated fat is truly brain food. It has been proven to promote mental acuity and brain development.

What are bad fat food to eat?
 
If you�re committed to eating a healthy diet, you should try to avoid the following fats:

Saturated fats � Found in lard, butter, hard cheeses, whole milk, animal fats, palm oil, and coconut oils, saturated fats are known to raise blood cholesterol levels, increase the risk of heart disease, and contribute to other health problems. Nutritionists and dietitians strongly recommend that you avoid these fats as much as possible.

Trans fat � Typically found in meat, dairy products, margarine, and nearly any food containing the word �hydrogenated� on its label, trans fats can raise your LDL (bad) cholesterol levels

Fat and Olive Oil
Olive oil is widely known to be high in monounsaturated (good) fat. It contains zero trans (bad) fats and is lower in saturated (bad) fat than other commonly used ingredients such as shortening and butter. Simply put, olive oil is one of the best ways to add good fat to your diet and avoid bad fat.  

Olive Oil Contains More Nutrients Than Canola Oil

All in all, olive oil is considered the healthier oil because of the nutrients it contains. Extra virgin olive oil contains antioxidants, polyphenols and omega-3 fatty acids with can promote cardiovascular health and cognitive function as well as boosting your immune system and protecting you from many types of cancer. Olive oil can even help prevent or reverse type 2 diabetes, since it helps your body produce adiponectin, a hormone that helps regulate blood sugar levels. Olive oil even has anti-inflammatory properties, and can be of immense benefit to those with inflammatory diseases like arthritis and osteoporosis.

Canola Oil is Good for Your Heart

While canola oil doesn't contain the many beneficial nutrients found in olive oil, it is good for your heart. Canola oil is generally low in saturated fats (read the label to make sure), and high in the omega-3 fatty acids and other monounsaturated fats that help to promote healthy cardiovascular function.

When to Choose Canola Oil Over Olive Oil

While olive oil is considered the healthier oil, it's sometimes appropriate to choose canola oil instead. Extra virgin and virgin olive oils retain much of the flavor of the olives from which they're pressed, so while they might make a tasty dip or dressing, they often aren't appropriate for cooking or baking. Since most types of olive oils are more expensive than canola oil, you might want to consider reserving olive oil for toppings and using canola oil for cooking and baking.