- February 11, 2013 at 8:32 pm #97176
rasterParticipantTopics: 104Replies: 6837
“Omega-3 and omega-6 fatty acids are important in the normal functioning of all tissues of the body. Deficiencies are responsible for a host of symptoms and disorders including abnormalities in the liver and kidney, changes in the blood, reduced growth rates, decreased immune function, depression, and skin changes, including dryness and scaliness. Adequate intake of the essential fatty acids results in numerous health benefits. Prevention of atherosclerosis, reduced incidence of heart disease and stroke, and relief from the symptoms associated with ulcerative colitis, menstrual pain, and joint pain have also been documented.”
“While both omega-3 and omega-6 fatty acids are important to health, the balance of these two types of EFAs in our diet is extremely important. Most experts believe the ratio of omega-6 to omega-3 fatty acids in a healthy diet should be 4-to-1 or lower.”
“The best food sources of beneficial omega-3 fatty acids are cold-water fish, which are high in both DHA and EPA. Examples include sardines, herring, salmon and tuna. Wild-caught varieties usually are better than “farmed” fish, which typically are subject to higher levels of pollutants and chemicals.
The American Heart Association recommends a minimum of two servings of cold-water fish weekly to reduce the risk of cardiovascular disease, and many eye doctors likewise recommend a diet high in omega-3 fatty acids to reduce the risk of eye problems.
If you aren’t a fish lover, another way to make sure your diet contains enough omega-3s it to take fish oil supplements. These are available in capsule and liquid form, and many varieties feature a “non-fishy” taste.
Other good sources of omega-3 fatty acids include flaxseeds, flaxseed oil, walnuts and dark green leafy vegetables. However, your body cannot process the ALA omega-3 fatty acids from these vegetarian sources as easily as the DHA and EPA omega-3 fatty acids found in fish.”
“Fatty acids influence the structure of the cells lining the intestinal tract, as well as the “villi” through which absorption of nutrients takes place. They increase the thickness and surface area of the digestive-absorptive cells that line the inside of our intestine. This results in more effective digestion, better absorption of nutrients, less absorption of allergens, and better health.
Your brain is actually 60 percent fat – and DHA (an Omega-3 essential fatty acid) is the most abundant fat in your brain. It’s also the most abundant fat in breast milk, since babies need it to nourish their growing brains and eye development. This Omega-3 fat seems to be important mostly for connecting brain cells to each other and making sure the transmission of brain signals get through right. It is also found in high concentration in the retina of the eye.”
One more good source:
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