Omega-3 fatty acids are considered essential (the good fats) fatty acids. They are essential to human health but cannot be manufactured by the body. For this reason, Omega-3 fatty acids must be obtained from food or dietary supplements.
The ratio of omega-3 to omega-6 fatty acids we should be getting in our diet is approximately 1:2. Unfortunately, our diets generally contain a ratio of omega-3 to omega-6 fatty acids of 1:20 to 1:30. Omega-3 fatty acids are converted into anti-inflammatory constituents in our bodies, while omega-6’s yield pro-inflammatory substances. Primary sources of omega-6 fatty acids include products as corn oil, soybean oil, cottonseed oil, safflower oil and sunflower oil, and as a consequence the amounts of these oils ingested should be limited.
Omega-3 fatty acids can be found in fish, such as salmon, tuna, halibut and other marine life such as algae and krill as well as certain plants and nut oils. The American Heart Association recommends eating fish, particularly fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna and salmon at least twice a week.
It is advised that pregnant women, nursing mothers, young women who might become pregnant and young children should not eat certain types of fish such as swordfish, shark and king mackerel. These individuals should limit consumption of albacore tuna, salmon and herring.
They can take omega-3 fatty acids in quality dietary supplements that are certified mercury-free by a reputable third-party lab. The American Heart Association recommends taking 650-1000 mg per day.
Extensive research indicates that omega-3 fatty acids reduce inflammation and help prevent risk factors associated with chronic diseases, such as heart disease, cancer and arthritis. These essential fatty acids are highly concentrated in the brain and appear to be particularly important for brain memory and performance.
Several clinical studies suggest that diets or supplements rich in omega-3 fatty acids lower blood pressure significantly in individuals with hypertension. Symptoms of omega-3 fatty acid deficiency include extreme tiredness (fatigue), poor memory, dry skin, heart problems, mood swings or depression, and poor circulation.
Additionally, cod liver oil is not a good source of omega-3 acids as it may cause toxicity in excess amount due to its high levels of Vitamin A and Vitamin D.
With the increasing popularity of vegetarian diets and mounting fears about mercury in seafood, people often ask about using flax oil instead of fish oil. Although flax seed contains an omega-3 (alpha-linolenic acid), it must be converted to DHA and this conversion is very inefficient (only about 5%). Thus, flax seed oil is not a good source of omega-3’s.
Many commercial food products, such as bread and baked goods, yogurt and infant formula are now fortified with omega-3 fatty acids. Other sources include:
- Green leafy vegetables
- Soy and tofu
- Nuts and seeds like almonds, walnuts, pine nuts and flax seed
- Cooking oils such as flax seed oil, canola oil and soy bean oil
- Eggs that have been enhanced with omega-3
Omega-3 fatty acids are very important to our everyday life and well-being since they play a critical role in the body and are essential for good health. The primary source of the omega-3 fatty acids is from fish oils, and the omega-3 fatty acids our body needs (DHA and EPA) are present in AdvoCare OmegaPlex. OmegaPlex contains 0.5 grams of high quality omega-3 fatty acids DHA and EPA per capsule. Furthermore, the oils used in OmegaPlex supplement consistent with the Council for Responsible Nutrition (CRN) monograph for omega 3s and are tested to ensure the absence of heavy metals, pesticides and other potential contaminants.
Add Omega-3 to your diet and watch what it will do for you.
